Perform these five exercises in an interval format of :30 seconds of work, and a :20 second rest period for 4 rounds. Rest for a full minute between round. Also, note that two of the exercises you will perform on each side of your body, so although it is only 5 exercises, there will be seven intervals total each round.
Exercises:

Squat Jacks: Squat down and touch the floor with your feet wide, then jump while bringing your feet together and raising your arms over head.

T-Stabs: From a plank position, rotate your feet to a side and raise one arm over head in the shape of a letter T. Keep your core tight and alternate sides.

Lunge Up/Downs: Holding a squat, walk both knees to the floor and then step back up into a low squat hold. Alternate which leg you use to step up into the squat.

Jackknife: Step back into a lunge and then jump with the front lunging leg, swinging your knee through. Land softly and repeat the motion. Perform for :30 seconds on each side.

Plank to Pike Jump: Start in a plank, then jump both of your legs up towards your hands while keeping your legs as straight as possible. Once the feet touch the ground, jump back quickly to a fully extended plank.

Pulse Squat: Hold a squat and pulse in a 6 inch range of motion. Let it burn!

Single Leg Burpee: Balancing on one leg, perform a burpee and hit a push up at the bottom. Jump back up using only the leg used for balance. Perform for :30 seconds on each side. If single leg is too difficult, perform a normal burpee with both legs.