30-seconds work / 30-seconds rest

Perform each movement for 30 seconds at a moderate pace, rest for 30 seconds, and then move to the next exercise.
 
High Knees for 30 sec.

• Jog in place, lifting knees to hip height
• Land lightly on the balls of your feet
• Swing arms naturally in rhythm with your legs
• Keep your core engaged and back straight

Butt Kicks for 30 sec.

• Jog in place, kicking your heels up toward your glutes
• Swing arms naturally in rhythm with your legs

 
Walking Lunges with a Twist for 30 sec.

• Step forward into a lunge, lowering your back knee toward the ground
• Twist your torso toward the side of your front leg
• Return to center, step forward, and repeat on the other leg
• Keep your core engaged and back straight throughout the movement

Jumping Jacks for 30 sec.

• Jump your feet out while raising your arms overhead
• Quickly jump back to the starting position with feet together and arms by your sides