If you are still doing the basics, take your time to come up the advanced, get your form right! I still do 2-3 basic workouts a week to make sure I'm watching my form. If you think you are ready for advanced, I would definitely suggest these two workouts and remember, work out at your own pace, don't stop - march in place if you need to catch your breath and remember, "You've got to give some, to get some!".