Warm up: The first two minutes of exercise will provide a brief warm-up and a first move to get your major muscles working.

Gauge the intensity: Use a stopwatch, the timer on your phone or a clock to keep track of the time. Your working muscles should feel ready to change to a new exercise by the end of each segment.

Customize moves to your needs: An easier option is provided for each of these moves. But do the tougher version for as much of the time as you can.

Cool down and stretch: You will do a less intense move, then stretch the major muscle groups you’ve just worked.

***Watch 10-Minute Tuneups: Mini-band Workout