A classic cardio exercise that engages multiple muscle groups and boosts heart rate. Start with 3 sets of 30-60 seconds.
Stand in place and lift your knees as high as possible while pumping your arms. Aim for 3 sets of 30-60 seconds.
Stand with feet shoulder-width apart, throw punches alternating between left and right arms while engaging your core.
Stand tall and lift one leg out to the side as high as you can, then lower it back down. Alternate legs. Aim for 3 sets of 12-15 reps per leg.
Stand with feet hip-width apart, hands behind your head. Lift one knee towards the opposite elbow, rotating your torso.
Perform a squat, then as you stand up, kick one leg straight out in front of you. Alternate legs. Aim for 3 sets of 12-15 reps per leg.
Stand with feet hip-width apart, lift one knee towards your chest, then quickly switch legs. Continue alternating legs as if you're running in place.
Step back into a reverse lunge, then as you stand up, lift the back knee towards your chest. Alternate legs. Aim for 3 sets of 10-12 reps per leg.
Stand with feet shoulder-width apart, hands behind your head. Lift one knee towards the opposite elbow, crunching your side.
Perform a squat, then explosively jump up as high as you can. Land softly and immediately go into the next squat. Aim for 3 sets of 10-12 reps.