Exercise Guide
~350Calories Burned
30 MINTotal Time
LevelAll Fitness Levels
No GymEquipment Free
🕒 Recommended Circuit Protocol:
Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete the entire circuit 4 times for a full 30-minute session (including a 2-minute warm-up and cool-down).
1. Jog in Place
Warm-Up
How-to:
- Lift knees and pump arms in rhythm.
- Stay light on the balls of your feet.
- Keep your core engaged and gaze forward.
Why it works: Increases blood flow to major muscle groups and prepares joints for impact.
💡 Mix it up: Punch forward or swing arms wide to engage the upper body.
2. High Knees
High Intensity
How-to:
- Drive knees up toward your chest quickly.
- Land softly to protect your joints.
- Keep your torso upright; don’t lean back.
Why it works: Massive calorie burner that targets the hip flexors and lower abdominals.
💡 Modification: March in place with power if the jump is too much today.
3. Jumping Jacks
Full Body
How-to:
- Jump feet wide while reaching arms overhead.
- Sync the movement of arms and legs.
- Keep a slight bend in your knees at all times.
Why it works: Increases cardiovascular endurance and improves total body coordination.
💡 Low Impact: Step side-to-side instead of jumping for a joint-friendly version.
4. Mountain Climbers
![2/4] ☆ mountain climbers gif](https://i.pinimg.com/originals/0b/3c/b4/0b3cb465e4a3a09139819e0bce4036a0.gif)
Strength + Cardio
How-to:
- Start in a high plank position.
- Drive knees to chest in a “running” motion.
- Keep hands directly under your shoulders.
Why it works: Shreds the core, stabilizes the shoulders, and revs the metabolism.
💡 Form Check: Keep your hips low and back flat like a table!
5. Step-Touch & Raise
Active Recovery
How-to:
- Step side to side in a mini-grapevine motion.
- Raise arms overhead on the outward step.
- Maintain a steady, rhythmic pace.
Why it works: Keeps the heart rate elevated while allowing muscle recovery.
