No Gym? No Equipment? No Problem

Recently I've been experimenting with some odd workout methods, like holding your breath for 20 seconds, then running 100 meters at a full sprint.  But you're not as amazing as me, so try this instead:

Do ten standing long jumps and then run 400 meters (1/4 mile) as fast as you can, without taking any break between the long jumps and the 400 meter run.  Repeat 3 more time for a total of 4 rounds.  Take 1-3 minutes rest between rounds.

No Olympic track?  Go to Google maps, get directions, change your options from driving to walking, and change your measure of distance from miles to kilometers, then map out 400 meters.