Begin with a dynamic warm-up, including exercises such as high knees, butt kicks, and jumping jacks to get your heart rate up and your muscles warmed up. During the 400 meter runs, maintain a steady pace and focus on your breathing. If running is challenging, consider reducing the distance or modifying it with a rowing machine or stationary bike. For burpees, aim for a consistent pace and maintain good form throughout the set. If 30 burpees are too challenging, reduce the reps or modify with step-back burpees. Wearing a weight vest adds an extra challenge to the workout, so ensure that you have good form and technique throughout the exercises. If the weight vest is too heavy, reduce the weight or perform the workout without it. This workout is a great test of cardiovascular endurance and mental toughness. Push yourself to maintain a consistent pace throughout the rounds, and finish with a cooldown involving stretching, particularly focusing on the legs, chest, and arms.