Video guide to relieve long-term backaches, spinal related discomfort and spinal alignment exercise

Found a video channel sharing rather good guides on relieving backaches or spinal related discomfort or spinal alignment exercise. See the Youtube channel for other useful videos.

Website: http://kuuxing.com.tw
Youtube: http://www.youtube.com/user/kuuxing
Facebook: https://www.facebook.com/kuuxing

While the video is in Chinese (Original)

Found this with a bit english caption

My Daily HIIT Workout Regime

It's about time, again. Halt my workout due to excuses like not-enough-time, overloaded works, and outing with friends. What's more, with the recent Taiwan holiday indulging in good food, I blew up my weight by another 2kg. 

This will what I did previously. Going to kick start with it again.
Reference at your own risk.

Full warmup
Burpees (25sec) Google Image
High Knee (25sec) Google Image
Bodyweight Squats (25sec) Google Image
Jump Jack (25sec) Google Image
Mountain Climbers (25sec) Google Image
Side to Side Jumps (25sec) Google Image
Hydraulics (25sec) Google Video
Reverse Crunch (25Sec) Google Image
5sec rest between each to get into position
60sec set rest
* 1 full set is about 5mins

For a start, I will start off with 1 or 2 sets and gradually build up to 3,5,7,10 sets. The number of sets depends on the time I have allocated.

I used Gymboss free app to time my HIIT workout. There are alot of other applications available too.