Hi, I'm Elizabeth Hoover, and I'm gonna show you how you can get a great workout. To get a great workout, we're going to alternate between 45 seconds of cardio and 45 seconds of strength training, hitting all the major muscle groups. you will need a set of dumbbells and a stop watch or a smart phone. What we're gonna do is, for example, we are going to do a mountain climber for 45 seconds, then we will rest for 15 seconds. Then squat with overhead press with 15 second rests. Next, jump squats for 45 seconds with 15 second rests. Then, forward lunge with back row for 45 seconds with 15 second rest. Next, burpees with one pushup for 45 seconds with 15 second rest. Next, a standing balance bicep curl for 45 seconds with 15 second rest. Then, an ice skater for 45 seconds with 15 second rest, and finally the tricep extension for 45 seconds with 15 second rest. Performing two to three rounds of these exercises is a great way to burn lots of calories, increase your lean mass and help to cut body fat. And as always, remember to warm up and cool down and stretch afterwards.