Jumping jacks speed up your heart rate and warm you up quickly. Stand with feet together, arms at sides. Jump feet out and raise arms overhead, then return to start.
High knees build endurance and work your core, glutes, and legs. Stand with feet hip-width apart. Lift right knee to chest, then left knee. Alternate quickly for 30 seconds. Four sets with 15-second rests.
Burpees are a full-body exercise that combines cardio and strength. Stand with feet shoulder-width apart. Squat, place hands on ground, jump to plank, return to squat, then jump up.
Lateral hops enhance agility and provide a high-intensity workout. Stand with feet together. Jump sideways to the right, land on right foot.
Butt kicks raise your heart rate and work your hamstrings and glutes. Stand with feet hip-width apart. Jog in place, kicking heels toward your butt.
Skaters mimic skating, building lower-body strength and balance. Stand with feet hip-width apart. Jump right, land on right foot. Swing left leg behind, left arm across.
Jump squats add explosiveness to squats, working quads, glutes, and calves. Stand with feet shoulder-width apart. Squat, then jump up, reaching arms overhead.
Running in place is a simple cardio exercise. Stand with feet hip-width apart. Jog in place, lifting knees high, pumping arms. Maintain quick pace for 30 seconds. Four sets with 15-second rests.
Star jumps combine cardio with full-body movement. Stand with feet together, arms at sides. Jump, spreading legs and arms into star shape.