Runtime: 1:00
[Background music]
[Graphic title reads: INCLINE WALKING]
[Feet walk on treadmill, then shot pans up to woman walking on treadmill.] [Graphic reads: SET TREADMILL TO 4 MPH]
[Graphic reads: INCREASE BY 3% EVERY 90 SECONDS]
[Woman adjusts the arrow keys to raise the incline of the treadmill.] [Graphic reads: HIT 15% INCLINE AND REPEAT]
[Graphic title reads: INTERVAL CYCLING] [Woman peddling exercise bicycle in workout gym]
[Graphic reads: HIGH-INTENSITY SPRINTS (30 SECONDS)]
[Woman increases speed]
[Graphic reads: LOW-INTENSITY BASELINE (60 SECONDS)]
[Woman decreases speed]
[Graphic reads: HIGH-RESISTANCE HILL CLIMB (30 SECONDS)]
[Woman on stands up while cycling as difficulty increases for hill climbing] [Graphic reads: REPEAT ROTATION 5 TIMES]
[Woman continues cycling]
[Graphic title reads: CIRCUIT TRAINING] [Woman performs jumping jacks in gym]
[Graphic reads: JUMPING JACKS (30 SECONDS)]
[Woman continues jumping jacks, rapidly jumping legs wide and arms above head, then jumping back to standing position]
[Graphic reads: V-UPS (30 SECONDS)]
[Woman does abdominal V-ups on an exercise mat. She starts laying on her back with knees bent and feet on floor; sits up with stomach tucked in and brings legs up to eye height with toes pointed toward ceiling and arms reaching toward toes; pauses a second and lowers to starting position.]
[Graphic reads: BURPEES (30 SECONDS)]
[Woman does a burpee. She starts with feet shoulder width apart, arms at sides. She jumps up with arms above head, then bends knees and lowers into a squat position with hands on the floor in front of her. She jumps feet back into a plank, with her body forming a straight line from head to heels. She jumps feet back near hands, then jumps up again with arms above head. She repeats series two more times]
[Graphic reads: REPEAT 5 TIMES, REST 60 SECONDS]
[Graphic title reads: STAIR CLIMBING] [Woman walks down staircase]
[Graphic reads: STAIR RUN (30 SECONDS)] [Woman runs up and down staircase]
[Graphic reads: WALKING LUNGE (30 SECONDS) text fades off] [Woman performs lunges up staircase]
[Graphic reads: SIDEWAYS STAIR WALK (30 SECONDS)]
[Woman walks sideways down staircase]
[Graphic reads: REPEAT 5 TIMES, REST 60 SECONDS]