I tried this Squid Game-inspired workout — and I lived

(Epitome credit: YOUNGKYU PARK)

Equally a Fitness Editor, I'1000 ever on the spotter for new workouts to add together to my routine, which can easily become pretty dried. This week, in my searching, I came beyond the Lily Sabri Red Light, Green Light Cardio conditioning, inspired by the hit Netflix testify, Squid Game, and had to discover out more than. Luckily, there was no drinking glass span to cross, and I fabricated it to the end of the workout in 1 piece, if not a lot sweatier than I was at the start.

The premise of the conditioning is this: Sabri gives y'all the exercise, and you perform as many reps as possible while the light is light-green. When the light goes ruddy, yous stop and take a rest. Y'all have no idea how long the lite volition stay greenish, which adds a mental challenge to the workout, every bit you lot can't count reps, or know when you're halfway through each exercise. It'southward a zero-equipment cardio conditioning, only it does involve a fleck of jumping, so I'd recommend you do this downstairs, or at a sociable time of day if yous're in an upstairs apartment.

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I'll start by saying: this workout volition make you sweat. I burned over 100 calories in the 15-minute class (which has a five-infinitesimal warm-upward before you get going) which is pretty impressive. It's fast-paced and intense from the beginning, just Sabri as well has modifications for beginners all the style through, so information technology's suitable for all levels.

What is the red light, light-green light cardio workout?

While the fun of the conditioning is post-obit along with Sabri and pushing yourself during the 'light-green light' sections of the course if you want to gear up yourself for what's to come, these are the exercises that you'll follow during the conditioning:

Side punches and star jumps: During this exercise, y'all alternate between doing star jumps, where you jump the arms out to the side and enhance the legs, and jump punches, where you jump the legs out to the side and punch and twist from side to side. Alternate betwixt the two moves without stopping.

Squat jumps and walk: For this exercise, you lot volition jump squat forward on your mat, then squat walk backward to your starting position. This practice targets the hips, glutes, quads, and hamstrings.

Lateral bounds: For this plyometric exercise, you'll exist working on your lateral strength. To practise the practise, sidestep in each direction for two steps, lifting 1 leg back and behind yous on the final stride, earlier springing dorsum on the other side. Go along moving.

Side jump squats: Similar to the practise in a higher place, each side-footstep you lot're going to take a small squat down earlier side-stepping into the adjacent squat.

Plank step-ins: For this do, get into a plank position. Step the right foot to the side of your body, so that it's in line with your correct wrist, so step dorsum to starting position. Then pace the left leg to the side of your trunk, and so back to the starting position. To brand the exercise harder, spring the legs frontwards and dorsum rather than stepping.

Froggers: Think of this practise equally a half burpee. From a plank position, spring the legs in then your feet state on either side of your hands, then lift up into a low squat, before placing your hands dorsum on the flooring and jumping dorsum into a plank position. To brand the practise easier, step the legs in rather than jumping.

Fast anxiety: For this exercise, stand with your feet hip-width apart and jog on the spot as quickly as possible, bracing your cadre. Think virtually moving your feet as quickly as possible.

Side to side and constrict jump: Keeping on the balls of your feet, hop from side to side for eight reps, then tuck jump, bringing your knees upwards into your chest. If yous're a beginner or looking for a lower-bear upon alternative, exercise a squat instead of the constrict jump.

Burpees: During this section of the workout, y'all perform a one-half burpee, jumping the feet forrard from a plank position and getting into a low squat. You lot then jump the legs dorsum to the starting position and perform a total burpee, jumping up later on the squat.

High knees side-to-side: For this exercise, perform loftier knees, bringing your knees up towards your chest, while stepping from side-to-side.

Opposite crisis to half burpee: This one is a killer. Start lying on your back and reverse crisis, bringing your legs up and crunching into the stomach. Every bit you bring your legs down to the mat, rock forwards and perform a half burpee.

Toe accomplish: Lying on your dorsum, keep your lower back pressed into the flooring and enhance your legs to the ceiling. Engaging your core, crunch upwards with your arms outstretched, as you try and touch your toes.

Side bound squats: This is the same as an earlier do — each jump to the side you're going to take a small squat down, before jumping to the side and lowering into the next squat.

Curtsies: Putting your body weight into your left leg, have your right leg back and touch your right fingertips down to the floor. For beginners or those following the lower-touch on version of the game, you'll then step into the same exercise on the opposite side, for those following Lily, you'll jump.

Loftier knees: Running on the spot, bring your knees upward towards your chest with each step.

Mountain climbers: From a plank position, bring one knee in towards your breast then back to your starting position, then echo on the other side. For beginners, step ane leg in at a fourth dimension, for those who are more advanced, run the legs in and out.

Ten mountain climbers: For the X mountain climbers, follow the same do as above, but cross your knees underneath your body, touching your left human knee to your right elbow, then echo on the other side.

Bicycle crunches: Lying on your back, engaging your core, get into tabletop position, with your arms backside your head. Bring your left leg in to touch your right elbow, so repeat on the other side.

Burpees: It's the last do! This time you're back on the killer burpees only lowering your chest to touch the floor each time.

A photo of the Apple Watch series 6 after a HIIT class — (Image credit: Hereafter/Tom's Guide )

How I found the Lily Sabri ruddy light, green light workout

Commonly, my cardio routine involves going for a run and listening to a podcast. It's a form of relaxation and I frequently come back feeling much calmer. This was not the case here. It was intense from the get-become, just surprisingly, I found it really fun.

I've trained with Lily Sabri for years and actually enjoy her energy and enthusiasm — she definitely pushes you to keep going when things become tough. I also loved that Sabri had no idea when the green light was going to change, so neither of us had a clue how long we had left on each practice.

This definitely raised my centre rate. I burned over 100 calories in the 20-infinitesimal class and was definitely sweaty by the fourth dimension the light turned for the concluding time. I actually enjoyed mixing up my cardio and this workout had that class experience I've missed then much during the pandemic. I'm unsure whether doing more workouts similar this would brand me fit enough to survive the Squid Game Give, but I kind of hope I never have to find out. Give it a go — I dare you.

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Jane McGuire is Tom's Guide'due south Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fettle products for the past 4 years, so knows what to look for when finding a expert running watch or a pair of shorts with pockets large enough for your smartphone. When she's non pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far likewise many photos of her puppy.