Stack days!!! One workout may not seem like much but do 1 workout each day for several years and you will become an absolute unit. One day at a time and keep showing up.
Compounding interest will pay off.
*5-7 minutes of lower body dynamic stretches
:30 second Plank Hip Twist
Two Options for Cardio:
12 Minute Cardio (outdoor walk or run, treadmill, bike, row, elliptical etc)
Alternate between :40 sec slow/ :20 sec FAST
*if you feel like pushing it feel free to go for 12-16 minutes
*the FAST :20 sec portion should be borderline full speed
Tabata 8 sets all on one exercise before moving to the next
*8 sets 20 sec work/ 10 sec rest
3: 1,2,3,High Knees (to modify just march in place)
Spend some extra time stretching post workout!
*5-7 minutes of lower body stretches