12 Minutes of Work

Beginner: 20 Seconds Work | 10 Seconds Rest

Intermediate: 30 Seconds Work | 10 Seconds Rest

Advanced: 50 Seconds Work | 10 Seconds Rest

  Exercise #1: Side to Side Shuffle

Exercise #2: Jumping Jacks -Start by standing with your feet together. In one motion, jump your feet out to the side and raise your arms above your head. Immediately reverse the motion by jumping back to the starting position.  Repeat for the recommended amount of repetitions.

Exercise #3: Butt Kicks -Stand with your legs shoulder-width apart. Your arms should be bent at your sides.. Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down.  As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging.

Exercise #4: High Knees- Begin in an athletic position with your knees bent, your feet shoulder-width apart, and your arms bent and at your sides. Flex the hip and bring your right knee up toward your belly button. As the right leg comes down, bring the left knee up. Alternate lifting the knees high as you jog in place