Today was a lot of love to the heart! CARDIO!!!
I did this workout with my boot camp class last month and I just had to do it again on my own today.  My usual short distance running route is a 3 mile loop in my neighborhood, perfect right?!! I started in my driveway, grabbed the rope and headed down the road.  At one mile, on the sidewalk, I did the second set of exercises (dips off the curb).  At mile two, again on the sidewalk, I completed the third set then ran my way back home for the last mile which averaged in at 8:23/mi. It was great.

1 min Jumping Jacks
1 min Jump Rope
1 min High Knees
1 min Butt kicks
20 Burpees
1 mile run
1 min Jumping Jacks
1 min Jump Rope
1 min Butt Kicks
1 min High Knees
10 Push Ups
10 Dips
1 mile run
1 min Jump Rope
1 min High Knees
1 min Butt Kicks
1 min Jumping Jacks
1 min Mountain Climbers
20 Burpees
1 mile run

BOOM! Done!