Classic cardio move to elevate heart rate. Start with feet together, arms down. Jump feet out, arms up, then return. 30 sec x 4 sets, 15 sec rest.

Boosts endurance, targets core, glutes, and legs. Stand hip-width apart, lift knees alternately to chest rapidly. 30 sec x 4 sets, 15 sec rest.

Enhances agility, coordination. Stand, jump sideways right, left, landing on each foot alternately. 30 sec x 4 sets, 15 sec rest.

Simple yet effective for heart rate and hamstrings. Stand hip-width, alternate kicking heels to butt quickly. 30 sec x 4 sets, 15 sec rest.

Strengthens lower body, improves balance. Stand hip-width, jump right, left, swinging opposite arm and leg. 30 sec x 4 sets, 15 sec rest.

Explosive squats for quads, glutes, calves. Start shoulder-width, squat, then jump up reaching arms. 30 sec x 4 sets, 30 sec rest.

Anywhere cardio. Stand hip-width, jog in place lifting knees, pumping arms. Steady pace. 30 sec x 4 sets, 15 sec rest.