This Firm departure into pure cardio includes far more activities than other cardio workouts.  Why?  Variety means less boredom!  Your heart rate stays up through four-limb cardio with light dumbbells and, dance steps on the short box.This workout delivers 45 minutes of serious, non-stop, in the zone, heart thumping, and blood pumping calorie-burning joy for cardio fans.  Warm Up (3 minutes), Stretch (5 minutes), various dance cardio, for example the Cha Cha, The Charleston, and the Waltz (32 minutes), cool down (3 minutes) and stretch (2 minutes).