1000 Calorie HIIT Home Workout II

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This workout has 3 sections which are each 20 minutes long.

Part 1: 50 seconds work, 10 seconds rest
Complete 2 rounds of the following:
1) Prisoner squat jumping jacks
2) Burpees
3) Switch lunges
4) Hi knees
5) Frog plank jumps
6) Squat jumps
7) Tricep pushups
8) Toe touch jacks
9) Plank step overs
10) Dumbell/kettlebell swing

Part 2: 50 seconds work, 10 seconds rest
Complete 2 rounds of the following:
1) half burpee, tuck jump
2) Step up and kick, lunge back (right leg)
3) half burpee, box jump
4) step up and kick, lunge back (left leg)
5) 4 low jacks, 4 plank jacks
6) single leg squat (right leg)
7) heel clicks
8) single leg squat (left leg)
9) chair lunges
10) glut bridge with toe touches

Part 3: 50 seconds work, 10 seconds rest
Complete 2 rounds of the following:
1) tire run
2) oblique pushup with knee tuck
3) touchdowns
4) knee-in abs
5) dumbell/kettlebell swing
6) Plank jump with pike pushup
7) 10x crabshack, 4x toe touch
8) 10 hi knees, 10 mountain climbers
9) 1 commando plank, 1 superman plank with knee tuck
10) oblique leg raises