Need a Quickie?

You know those times when there isn't enough time in the day. Your stressed, tired, worked-up and don't have the time between events to workout; now you do. 15 minutes is all it takes to get a muscle building and cardio workout! Will it get you the best calorie burning workout ever? Probably not, but if you have two 15 minute breaks during the day at least your giving your body a jolt of energy and strength.
-Targeting muscle and cardio, 15minutes+-
3 Complete sets of 2 exercises each
1) Using a step here would be benificial but not necessary. *2:30
a-Side lunge with bicep curls x10
b-Knee lifts with swinging arms x20
One foot on step, knee comes up quickly and smoothly, one leg at a time
2)*3:00
a-Leg lifts, one leg at a time x20
sit on floor while lifting one leg 20 times then switch to other leg, lean back to engage core
b-Situps with 90degree legs followed by pulses x30 and x15
3)*2:00
a-Quick knees with punch x20
one knee at a time, opposite arm punches across body, bounce slightly
b-Plie squat x10
On toes, heels lifted, squat
Repeat each set twice before moving on to the next, take a short break and the repeat each set once.
*Decent speed of getting each set done. if slower work up to this speed. The final set should be fast, about 3:30.