I’ve been getting on the treadmill for 10 minutes of every hour during my telework day today and yesterday. At work I am up all day but at home nope. So this works for me.
Usually jump-rope. Accessible, fun, easy to come up with variations.
Plan usually runs like this:
M: short intervals
T: Long intervals (or run)
W: heavy strength (chin-ups, single-arm push-ups, burpees, etc.)
Th: Short intervals
F: long intervals (or run)
S: light strength (regular push-ups, squat-thrusts, mountain-climbers, etc.)
Su: rest.