As a fitness editor, I'm always on the lookout for new workouts This week I came across Lily Sabri's Red Light, Green Light Cardio workout, inspired by the hit Netflix show Squid Game, and was eager to learn more Luckily, there were no glass bridges to cross and I was able to complete the workout successfully [The premise of the workout goes like this: Sabri directs you to do the exercise and you do it as many times as you can while the light is green When the light turns red, stop and rest This adds a mental challenge to the workout because you don't know how long the green light will last It's a non-equipment aerobic workout, but it involves a bit of jumping, so it's best to do it downstairs, or during social hours if you're in an upstairs apartment

First off, let me say that this workout makes you sweat; I burned over 100 calories in the 15-minute class (with a 5-minute warm-up before starting) It's fast-paced and intense from the start, but Sabri also offers a modified program for beginners, so it's suitable for all levels

The fun part of the workout is keeping up with Sabri, and if you want to be prepared for what is to come, push yourself in the "green light" section of the class:

Side punches and star jumps: In this exercise, arms out to the side and legs up Alternate between star jumps and jump punches where you punch with your legs out to the side and twist to the left or right These two movements should be alternated without stopping

Squat jump and walk In this exercise, squat jump forward on the mat and then squat walk backward to the starting position This exercise targets the glutes, glutes, quads, and hamstrings

Lateral Bounce This plyometric exercise builds lateral muscle strength To perform this exercise, side step to the left or right two steps at a time, then on the last step, raise one leg back and spring back on the opposite side Keep moving

Side Jump Squat: Similar to the above exercise, with each side step, take a small squat before entering the next squat

Plank Step-In: In this exercise, assume a plank position Step your right foot out to the side of your body so that it is in line with your right wrist Next, step the left foot out to the side of the body and return to the starting position To do it harder, jump your feet back and forth instead of stepping

Frogger: Think of this exercise as a half burpee From the plank position, jump the legs so that both feet land on the sides of the hands, lift into a low squat position, then return the hands to the floor and jump back into the plank position To do this more easily, step the legs in without jumping

Fast legs For this exercise, stand with your feet hip-width apart and jog in place as quickly as possible, keeping your core engaged Be aware of moving your feet as quickly as possible [21] [22] Side-to-side tuck jump: Hop side to side eight times with the tops of your feet on the ground, then tuck jump with your knees close to your chest For beginners or those looking for a less strenuous workout, perform squats instead of tuck jumps

Burpees: In this section, perform half burpees, jumping the feet forward from a plank position into a low squat The legs are then jumped back to the starting position and a full burpee is performed with a squat followed by a jump

High knee side to side: In this exercise, perform a high knee stepping from side to side while raising the knee toward the chest

Reverse Crunch to Half Burpee: This is a must-do Perform a reverse crunch while lying on your back, then lift both legs up and put pressure on your stomach Once the legs are down on the mat, perform half burpees while rocking forward

On your toes: Lie on your back and raise both legs to the ceiling while keeping your hips on the floor Crunch up to touch your toes with your hands outstretched as you strengthen your core

Side jump squats: this is the same exercise as the previous one, with a small squat each time you jump sideways, then jump sideways and lower into the next squat

Curses: Place the weight on the left leg, bring the right leg back, and place the right fingertips on the floor Beginners and those stepping on the low load version then step into the same exercise on the opposite side, and those stepping on the Lily jump

High knees While running in place, raise your knees toward your chest with each step

Mountain climbers: From the plank position, bring one knee closer to the chest, then return to the starting position and do the same on the other side Beginners do one leg at a time; advanced climbers do one leg at a time [14] [15] X-mountain climber: Cross knees under the body and place the left knee on the right elbow [16] [17] Bicycle Crunches: Lie on your back, strengthen your core, and get into a position on a table with your arms behind your head Put the left leg on the right elbow and repeat on the other side [18] [19] Burpees: This is the last event This time return to the killer burpee, but each time lower your chest to the floor

Usually my cardio routine involves running or listening to a podcast This is a form of relaxation and I often come back feeling much calmer That was not the case this time It was intense from the start, but surprisingly I found it very enjoyable

I have been training with Lily Sabri for years and really enjoy her energy and enthusiasm I also liked that neither of us knew how much time was left on each exercise, as Sabri never knew when the green light would change

My heart rate was definitely elevated; I burned over 100 calories in the 20-minute class and was sweating by the time the last light changed I really enjoyed the mix of cardio and this workout had that class feel that I missed so much during the pandemic I don't know if more workouts like this will make me strong enough to survive the Squid Game Giveaway, but I hope I never have to find out I hope you give it a shot