Preferably in an open field or parking lot, or local track. If not convenient, then a good treadmill will do.
Measure roughly 50 yards. (50 long strides)
Now Sprint as hard as you can for 50 yards. Rest 60 seconds, repeat until you've done 10 total sprints.
If on treadmill, walk casually... then crank up to a fast speed and sprint as fast as you can for 20 seconds. Slow down to easy walk for one-minute, repeat until you have done 10 sprints.
After you've recovered... 100 crunches, 50 air squats, 20 push ups,
Now enjoy Super Bowl Sunday.