This workout, designed by Pete Egoscue, an alignment and movement expert, incorporates a series of athletic movements that challenge all of the body’s major muscle groups and facilitate better range of motion, thereby building strength and agility. Quick anaerobic cardio bursts facilitate calorie burn and boost heart rate so that by the end of this 12-minute routine you feel tired yet exhilerated. Watch the video to learn how to do the perfect pushup, burpees, arm circles, and several other multifaceted moves. Remember to pace yourself—it’s all about quality, not quantity!

By