Fast paced, fun & effective. No matter how busy you are, you can fit this one into your schedule. In the interest of keeping your heart rate up and helping your get the most benefit in the least amount of time, we only allow a very quick transition time in this routine - for this reason you may even want to watch the video once before you start it, just so you can be sure that you're familiar with the exercises. If you're a Fitness Blender Veteran, jump right in.

- 6 Different Intervals
- 30 Seconds On, 10 Off X 2
- 1 Round

You will need: Dumbbells, a kettlebell or any other kind of weight

Warm up and cool down not included

Exercises in this routine:

4 High Knees + 2 Jack Steps - Find your rhythm with this one, and then give it all you've got. Move as quickly as you can, and just barely let those feet touch the ground before you push off again.

2 Halos + Curl + Squat - A total body exercise; select a weight that allows you to complete the Halo with perfect form (you may have to go a little lighter than you normally would for just a squat). Do a Halo around your head, once in each direction, then extend at the elbows to straighten your arms, squat, curl, and repeat.

Burpee + Side Star - Kick back into a high plank (like you would for a Burpee) then turn your body to point the fingertips of one of your hands up at the ceiling. Just back up to your feet, and then repeat the motion, this time reaching for the ceiling with the opposite side of the body.

Double Lunge + Pass - Lunge forward while reaching out straight in front of the body, come back up from the lunge, pulling your arms back in, and then repeat the movement one time before going back to your starting position and repeating the double lunge on the opposite side of the body.

Clean & Press + 2 In & Out Hops - Clean, press, lower the weight, drop down as if you were going to do a Burpee, but complete the hopping in part twice before coming back up for another clean & press, this time on the other side of the body.

High Plank + Jump/5 Seconds - Hold your high plank and wait for the "jump" command; when you hear it, jump upwards as forcefully as you can before immediately dropping back down into the high plank.

You can use this routine as a standalone routine (if you do, make sure that you do at least a quick warm up and cool down in order to prevent avoidable injuries), or you can do several rounds of it to bump up the calorie burn.