Cardio focus – in this work out you will complete 45 seconds of activity and 15 seconds of active rest.  The idea is to keep heart rate high without having to stop.  If you feel you are tiring, slow down the movement repetitions, but keep moving.

45 secs – Slow Burpees – Stepping down instead of jumping

15 seconds rest – stepping on the spot

45 secs – Jogging on the spot

15 seconds rest – stepping on the spot

45 secs – Star jumps

15 seconds rest – stepping on the spot

45 seconds – Walking lunges

15 seconds rest – stepping on the spot

45 secs – Man on fire

15 seconds rest – stepping on the spot

45 secs – Leg Raises (swap legs half way)

15 seconds rest – stepping on the spot

45 secs – Running Man

15 seconds rest – Stepping on the spot

45 secs – Russian Twist

15 seconds rest – Stepping on the spot

45 secs – Plank Jacks

15 seconds rest – Stepping on the spot

45 sec – Step and punch

Complete Fit Bits 001

The idea is not to move as quickly as possible but to move with good quality.