This workout has an equal amount of work and rest so you want to go fast during the work minutes! That's our secret sauce to making this simple body movements so effective: we want to do them at a pace that gets our heart rate elevated and pumping in our chest.

You should finish part one of each minute (the 10 reps) in 30-40 seconds. If you're not done at the 40 second mark switch over to the other movement.