Week 4.  Workout #3.

Cardio Day
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Use this scale to measure your intensity:
1=rest
10=all out 

3 minute walk (3-4)
4 minute jog (6-7)
60 sprint (9-10)
2 minute jog (5-6)
30 second rest
30 lunges
4 minute walk (4-5)
2 minute jog (6-7)
60 second sprint (9-10)
2 minute jog (6-7)
30 second rest
4 minute walk (5-6)
3 minute jog (7-8)
60-second sprint (9-10)
3 minute jog (5-6)
60 seconds rest
30 burpees
3 minute walk (5-6)
4 minute jog (6-7)
60 second sprint (10)
3 minute jog (5-6)
60 seconds rest
5 minute cool down walk