this was my heart rate when I went sky diving:

this is my heart rate when I go for a 6 mile run:

12 Minute Legs 

Frog Jumps 30 sec ~ hold 1 db center

Rest 30 sec

Walking Lunges 30 sec ~ hold dbs at sides

Rest 30 sec

Sumo Squats 30 sec ~ hold 1 db center

Rest 30 sec

Side Lunges 30 sec ~ hold 1 db center

Rest 30 sec

Repeat  3x

and then if you’re bored go jump rope for intervals of 30 seconds on and off for 10 minutes. it’s fun. trust me.