Get the heart rate to the higher end of the scale with these three movements.

"Perform the following:

- 10 side shuffles per side

- 30 high knees

- 7 sprawls for 3 rounds as fast as you can.

Repeat the workout 3-4 times, and see how high you can lift your heart rate, and how well the heart rate recovers during the 1 min pause you have between the sets"