It's a nice mix of cardio and anaerobic, which means it'll help get your breathing in shape while also burning fat and building muscle.
Credit to Lucille Roberts for the workout :)
Try keeping things continuous by doing squat pulses, shown above.
Also known as a sumo squat, this works your inner thighs – big time. Make sure to squeeze those buns at the top of your squat!
Keep your leg off the floor the entire time – and squeeze that booty!
Alternate legs. Use your arms as leverage! And make sure your knees never extend past your toes.
Aren't these cool?! You can alternate legs or not, according to preference.
Finish things off with a wall sit!
You've completed one round! If you're a beginner, stop there. And if you've still got a little energy left in you, go ahead and do another one!
Feel the burn ;)