Start standing, arms down. Jump legs out wide, arms overhead. Return to the start. Repeat for 30 seconds. Progress with light dumbbells for added challenge.
Burpees
Feet shoulder-width apart, squat down, hands on ground, jump feet back to plank, return, jump up. Add a push-up for a challenge or do a squat thrust for beginners.
Squat Jumps
Feet shoulder-width apart, squat down, explode up into a jump, land softly, repeat. Add weight to the challenge.
Skater Jumps
Stand, cross left leg behind right, jump to left, repeat on the other side. Swing arms. Touch the ground for a challenge.
Plank Jacks
Start in plank position, wrists aligned with shoulders, body straight. Jump legs wide, then back together quickly. Keep core engaged, avoid hip sagging.
High Knees
Lift knees into the chest alternately at a running pace. Move arms as in running motion for full-body engagement.