This is the second workout for beginners and you workout for 30 minutes instead of 20 minutes. Since the weather is about to turn chilly, this is a great indoor workout and it is cheap. This is an excellent online exercise program; no equipment or health club needed and remember get some music with a fast beat.
Warm-up 3 minutes walk in place at a slower pace
In the cardio or aerobic portion of the workout, you need to pick up the speed of the music.
Walk in place 2 minutes
Walk forward four steps and back four steps 1 minute
Opposite elbow to knee 1 minute
Hamstring (alt heel to buttocks) and overhead arms(keep your arms overhead) 1 minute
Double opposite elbow to knee (elbow to knee 2 times and switch to the opposite knee)1 minute
Step out for 2 (step together step) 1 minute
Double hamstrings (heel to butt twice and switch to the opposite leg) 1 minute
Inner thighs (bring up your left leg across your body touch your calf with your right hand and switch to the opposite leg) 1 minute
Side leg raises (lift your right leg to the side off the floor and bring the leg back to the floor and switch to the opposite side) 1 minute
Repeat above and pick up the pace of the music
Cool-down walk in place at a slower pace 3 minutes
Stretch (see beginner workout 1 for stretches): http://thefrugalexerciser.blogspot.com/2012/07/twenty-minute-workout-for-beginners-and.html
Check out my video if you don't understand the moves: