Power Melt is a high aerobic load workout that will push your lungs to capacity. Pump your arms and bring your knees to waist height during High Knees, go fast on your Burpees and really let rip during your Punches by planting your feet firmly on the floor and using your pelvic muscles to twist your upper body with punches. Go fast on your Push Ups. As you guessed reps really count here and you want to maintain the same number if not go up as you go from set to set. Add EC if all that is not enough.
Extra Credit: 1 minute rest between sets.