Fit for Duty - Cardio

Certified fitness instructor Missy Cornish gives us a fun, full body workout from the Risner Fitness Center on Kadena Air Base, Okinawa, Japan. You don't need any equipment, just determination and motivation!

Missy Cornish, a certified fitness instructor at Kadena Air Base in Okinawa, Japan, works the legs, buns and abs. Grab your hand weights and Swiss ball for a lower body workout.

Get ready for a heart-pumping, 30-minute full body workout with certified fitness instructor Missy Cornish from Kadena Air Base in Okinawa, Japan.

Aerobics doesn't have to be high impact to be effective. MAJ Lisa Lourey shows us a low impact routine that still packs a punch.

Cardio is the key! MAJ Lisa Lourey shows us a step routine that will kick flab to the curb.

MAJ Lisa Lourey gets the blood pumping with a step routine with hand weights.

LTJG Doris Richardson shows us how to get a few "kicks" out of our workout routine.

MAJ Lisa Lourey shows us a basic cardio routine that will get the blood flowing.

LTJG Doris Richardson shows us how to target that trouble ab area with hand weights.

MAJ Lisa Lourey shows us how to step into good health with a basic step class.

LTJG Doris Richardson shows you chairs aren't just for sitting anymore. No excuses! You can now workout while on the job.

MAJ Lisa Lourey gives us an unstoppable high-impact aerobic workout, with Latin dance moves from the Salsa to the Meringue. This is a fun workout!

LTJG Doris Richardson steps it up with a heart pumping basic step workout.

LTJG Doris Richardson steps into your life with a cardio basic step workout.

LTJG Doris Richardson kicks her way into your exercise routine with a cardio kickboxing workout.

Punch and kick your way to a firmer body as ENS Doris Richardson leads you in a kickboxing workout.

MSgt Temeria Sandifer and Sgt Clint Reynolds have a fun cardio-jack workout.

Capt Antony Andrious takes you back to the basics with exercises that you learned during basic training.

MSgt Temeria Sandifer and Sgt Clint Reynolds team up to show you some basic moves you can use on a step. You'll also get a great core workout.

ENS Doris Richardson shows us the cardio side to kickboxing. She even throws in some karate and boxing moves to help with muscle endurance, coordination and flexibility.

It's just one step at a time, but MSgt Temeria Sandifer keeps you moving and turns her simple routines into a cardio workout guaranteed to make you sweat.

MSgt Mike Skaggs gives you a great circuit training workout. It involves strength training mixed with cardio for a complete workout.

MSgt Mike Skaggs gives us a calisthenics workout including jumping jacks, as well as leg and abdominal stretching and strengthening.

MAJ Lisa Lourey kicks you into gear with a high-energy cardio workout. Her cardio kickboxing routine contains kicks, jabs and light, easy-to-follow aerobic choreography.

MAJ Lisa Lourey and MSgt Mike Skaggs gives us an energetic cardio and strength workout.

Capt Antony Andrious shows you how to relieve tension from the lower back and glutes. He also shows you how to work your abs.

MSgt Mike Skaggs and MAJ Lisa Lourey give us an energetic, fun stepping and strengthening work out. This routine includes a warm-up, stepping, chest press and arm rows.

MAJ Lisa Lourey steps us into a great cardio workout. It's an invigorating cardiorespiratory workout with light, choreographed aerobics.

ENS Doris Richardson and MSgt Temeria Sandifer get you in shape with some step, stomp and rock using steps.

MAJ Lisa Lourey has an excellent low-impact aerobic workout for you.

MAJ Lisa Lourey provides you with a cardio and strength training workout using steps and light weights.

ENS Doris Richardson and MSgt Temeria Sandifer join forces to kick start your heart with a cardio kickboxing workout.

MSgt Mike Skaggs gets your body moving with challenging calisthenics exercises.

It's time to get off your seats! MSgt Temeria Sandifer shows you how a simple chair can provide a great total body workout.

ENS Doris Richardson and MSgt Temeria Sandifer give us a boot camp workout (components of the PT Test). This workout includes push ups, sit-ups and cardio moves to fast-paced music.