workout #1: 8-minute energy booster

• 0:00 warm up, walking at a moderate pace
• 2:00 sprint, running as fast as you can
• 2:15 walk at an easy pace
• 2:45 sprint
• 3:00 walk
• 3:30 sprint
• 3:45 walk
• 4:15 sprint
• 4:30 walk
• 5:00 sprint
• 5:15 walk
• 5:45 sprint
• 6:00 walk
• 6:30 sprint
• 6:45 walk
• 7:15 sprint
• 7:30 walk
• 8:00 finish

workout #2: 12-minute calorie booster

• 0:00 warm up by going at an easy pace
• 2:00 rev it up, increasing speed, incline, or resistance so you're pushing yourself really hard
• 2:20 take it easy, decreasing speed, incline, or resistance so you're going at a comfortable, moderate pace
• 3:00 rev it up
• 3:20 take it easy
• 4:00 alternate 20-second rev it up and 40-second take it easy intervals 7 more times
• 11:00 cool down by going at an easy pace
• 12:00 finish

workout #3: 20-minute fat blaster

• 0:00 warm up by walking around or marching in place
• 2:00 jumping Jacks
• 2:12 march in place
• 2:30 speed Skater
• 2:42 march in place
• 3:00 high Knees
• 3:12 march in place
• 3:30 twist
• 3:42 march in place
• 4:00 repeat above intervals 7 more times in the order listed
• 18:00 cool down by walking around or marching in place
• 20:00 finish