Goal: Boost cardio endurance without equipment
Time: ~20 minutes
Equipment: None
Warm-Up (5 minutes)
Jumping jacks – 1 min
High knees – 1 min
Butt kicks – 1 min
Torso twists – 1 min
Squats – 1 min
Main Workout – 4 rounds (40 sec work / 20 sec rest)
Mountain climbers
Jump squats
Plank jacks
Fast feet
Cooldown
Forward fold – 1 min
Quad stretch – 1 min each side
Calf stretch – 1 min
Deep breathing – 1 min
Trainer’s Tip: Keep effort steady, not all-out.
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