Goal: Boost your heart rate and stamina with short, energetic bursts
Time: ~20 minutes
Equipment: None
Warm-Up (5 minutes)
Jumping jacks – 1 min
Arm circles – 1 min
Hip circles – 1 min
Bodyweight squats – 1 min
High knees – 1 min
Main Workout – 4 rounds (40 sec work / 20 sec rest)
Jump squats
Mountain climbers
Push-ups
Lateral lunges
Plank jacks
Cooldown
Forward fold – 1 min
Quad stretch – 1 min each side
Shoulder stretch – 1 min each side
Deep breathing – 1 min
Trainer’s Tip: Keep transitions quick — the goal is steady effort, not perfection.
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