This whole body workout is designed to get your heart rate up, strengthen your muscles, and leave you feeling energized and accomplished. It can be done in 30 minutes and requires no special equipment, making it perfect for at home or on the go.

Warm-Up (5 minutes)
Jumping Jacks – 1 minute
High Knees – 1 minute
Arm Circles – 1 minute (30 seconds each direction)
Bodyweight Squats – 1 minute
Lunges – 1 minute (30 seconds per leg)

Circuit 1 (10 minutes)
Complete the following exercises in a circuit format. Do each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice.

Burpees
Start standing, drop into a squat with hands on the ground, kick feet back into a plank, perform a push-up, return to squat, and jump up.
Mountain Climbers

In a plank position, alternately drive your knees towards your chest at a fast pace.
Push-Ups

Standard push-ups or modify by dropping to your knees. Keep your body in a straight line from head to heels/knees.
Jump Squats

Perform a squat and explosively jump up, reaching your arms overhead. Land softly and repeat.
Plank with Shoulder Taps

In a plank position, tap your right shoulder with your left hand and then your left shoulder with your right hand. Keep your core stable.

Circuit 2 (10 minutes)
Complete the following exercises in a circuit format. Do each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice.

Lateral Lunges
Step out to the side and bend your knee while keeping the other leg straight. Push back to the starting position and repeat on the other side.
Russian Twists

Sit on the ground with knees bent, lean back slightly, and twist your torso from side to side, touching the ground on each side. Hold a weight or a water bottle for added intensity.

Bicycle Crunches
Lie on your back, lift your legs, and alternate touching your elbows to the opposite knees in a pedaling motion.
Glute Bridges

Lie on your back with knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeeze your glutes, and lower back down.
Jumping Lunges

Start in a lunge position and explosively jump, switching legs mid-air to land in a lunge on the opposite side.

Cool Down (5 minutes)
Standing Forward Bend
Stand with feet hip-width apart, hinge at the hips, and reach for your toes. Hold for 1 minute.
Cat-Cow Stretch
On all fours, alternate arching your back (cow) and rounding your spine (cat). Continue for 1 minute.
Child’s Pose
Kneel on the floor, sit back on your heels, and stretch your arms forward. Hold for 1 minute.
Shoulder Stretch
Cross one arm over your body and use the other arm to gently pull it towards your chest. Hold for 30 seconds each side.
Quad Stretch
Stand on one leg, grab your opposite foot, and pull it towards your buttocks. Hold for 30 seconds each side.

This workout is designed to be challenging yet fun, ensuring you get a great cardiovascular and strength workout in a short amount of time. Remember to stay hydrated and listen to your body throughout the exercises. Enjoy the endorphin boost and the sense of accomplishment!