Workout 1:
1 minute Run
1 minute pop squats (or pushups-if you want to work the upper body)
Repeat till you reach 16 minutes
Run for another 14 minutes
Total of 30 minutes
Workout 2: Find a hill
Run up the hill for 1 minute (you want to try and go as fast as you can)
walk down to your starting point
Repeat the hill 15 times
Total of 45-50 minutes
Workout 3:
Walk 1 minute
High knees 1 minute
Run/jog 1 minute
Repeat 10 times
Total of 30 minutes
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