30 secs on, 30 secs off. Do 10-20 rounds for a 10-20 min workout  

<60 secs: Increase endurance, burn more calories 1-2 mins: Building more muscle, and some endurance benefits 2-3 mins: Building more muscle and strength 3-5 mins:

Use a pair of dumbbells. 6 split jerks, 10 skier swings 12 split jerks, 20 skier swings 18 split jerks, 30 skier swings Time yourself,

Use 3-5 kg dumbbells. Complete the following circuit in Tabata style, then rest 1 min. That’s 1 round, do 6 of them. Jumping jack Skier