Perform each movement for 20 seconds, followed by 10 seconds of rest. Beginners can repeat the moves for four minutes, but with experience, you can progress to eight minutes (40 seconds on and 20 seconds off), or 12 minutes (60 seconds on, 30 seconds off). This approach is similar to Tabata training, a popular interval scheme for conditioning and fat loss. Begin with a warmup. “I do the entire routine slowly for the first two minutes to warm up my body,” Chaves says, “and then I jump into it.” So begin with a walk-through to get your body used to the motions and get the blood flowing. When you’re ready, start the clock, and go fast.