DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide

Each exercise is split into 3 twenty second intensity/speed levels: easy, medium and max. Do all 10 exercises, take a 2 minute rest, hydrate and do the entire set again in reverse.

The best interval app on the app store is seconds pro. You guys are awesome, so I went to the trouble of creating the timer for this workout. Add http://www.secondsapp.com/timers/1553283 to the app.

Warm up with 5 minutes of light cardio, jump rope, jogging on the spot, jumping jacks. Mix it up. Then some dynamic stretching like lunges, twists. Get your legs, arms and core ready. Grab your buddy.

Happy holidays to you all. Remember to comment on any steps you find hard, and let me know if you did the workout. Get ready... go!

Take two minutes rest, Hydrate and then do the whole sequence in reverse (start with kneel-down stand-ups, and end with plank walk) and you are done. Cool down with stretching, tears of joy, bear hugs

I recommend exercising in as varied a way as possible, 5 days a week with two rest days.

If you liked this, you will probably will like my other guides. Make a comment if you tried this or tag your post-workout picture with @glennchole on Instagram. Cheers. Now go and shower, you stink.

How to torch calories with travis & glenn

This is the indoor cardio interval training session you need to burn off those extra calories. Today I'm joined by my famous brother-in-law. He's taking workout fashion and form to the next level.