Whether you workout on a carpeted area or on a hardwood floor with a yoga mat, you will want enough space to lay on your back with arms stretched out overhead. Be sure to inspect that the floor area is free of debris, and there are no loose carpet areas that may pose a tripping hazard. Grab your phone or a stopwatch to keep track of time, and make sure your water bottle is nearby!

WARM-UP 30 seconds each exercise

Jumping Jacks
Butt Kicks
Jumping Jacks
Imaginary Jump Ropes

WORKOUT set a timer for 15 minutes. Complete the following exercises, without pausing or taking a break between each exercise.

  • 10 Mountain Climbers + 1 Push-Up. Repeat 5 times.
  • 30 Reverse Lunges with a Front Kick
  • 30 Hops Side to Side
  • 15 Squats; add a jump at the top of the squat for higher intensity
  • 30 Forearm Plank Rockers
  • 20 Toe Touch Crunches

Repeat this whole round 2 more times, OR until your 15 minutes is up. Try to take only a 30-second break between rounds to sip some water and slow your breathing.


Take a little walk around the room as your heart rate slows down and you catch your breath. Perform a few of your favorite stretches, and don’t forget to drink water to re-hydrate!

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