Find your next move.

HIIT & Bodyweight

From standing, squat down, place both hands on the floor, and kick both feet back together into a plank, then immediately pull them back in and stand up.

Lower impact: step feet back one at a time instead of kicking them back together.

HIIT & Bodyweight

Hold a high plank and hop both feet out wide, then hop them back together, keeping the hips level the whole time.

Lower impact: step feet out one at a time instead of hopping.

HIIT & Bodyweight

Jump straight up, driving both knees toward your chest at the top, then land soft with bent knees.

Lower impact: a standing knee raise instead of the jump.

HIIT & Bodyweight

Jump up, spreading your arms and legs out wide into a star shape, then land back to standing.

Lower impact: step one foot and one arm out at a time instead of jumping.

HIIT & Bodyweight

Jump your feet out wide while clapping your straight arms together in front of your chest, then jump back in.

Lower impact: step feet out instead of jumping, still clap arms in front.

HIIT & Bodyweight

Squat down and stand back up as fast as good form allows, keeping your chest up the whole time.

Lower impact: slow, controlled tempo squats instead of fast ones.

HIIT & Bodyweight

Lean forward and drive your knees up fast, pumping your arms like a sprint, staying in one spot.

Lower impact: a fast march in place instead of a sprint drive.

HIIT & Bodyweight

Do a full burpee, but at the top of the jump, pull both knees up toward your chest before landing.

Lower impact: step back into plank and skip the jump at the top, just reach overhead.

Plyometrics

Squat down, then explode straight up as high as you can, swinging your arms up, and land soft back into the squat.

Lower impact: rise onto your toes at the top instead of leaving the ground.

Plyometrics

Swing your arms back, then jump forward as far as you can, landing softly with bent knees, and walk back to start.

Lower impact: a long forward step-and-reach instead of a jump.

Plyometrics

Push off one foot and bound sideways onto the other, letting the trailing leg swing behind you for balance, then bound back.

Lower impact: step side to side instead of bounding.

Plyometrics

Jump straight up as high as you can, then land and freeze completely still for a full second before resetting.

Lower impact: rise onto toes and settle back down instead of a full jump.

Plyometrics

Drop into a lunge, then jump and switch your legs in the air, landing in a lunge on the other side.

Lower impact: step the legs back and forth into the lunge instead of jumping.

Plyometrics

Push off one leg and bound forward as far as you can on that single leg, then repeat on the other side.

Lower impact: a long forward step instead of a bound.

Plyometrics

From a lunge stance, jump and switch which leg is forward, landing softly back in the lunge.

Lower impact: step-switch the lunge instead of jumping.

Plyometrics

Hop off one leg while driving the other knee up high toward your chest, then switch sides.

Lower impact: a standing high-knee march instead of a hop.

Calisthenics

Fold forward, place your hands on the floor, sit back into a deep squat, then rise back to standing and repeat with a steady rhythm.

Calisthenics

Step forward into a lunge, then bring your back leg through into the next lunge, walking forward one stride at a time.

Lower impact: a stationary reverse lunge instead of walking forward.

Calisthenics

Do a push-up, then push your hips up and back into a downward-dog stretch before lowering back down.

Lower impact: skip the push-up, just flow between plank and downward dog.

Calisthenics

From a plank, walk your feet in toward your hands, piking your hips up high, then walk them back out.

Calisthenics

Step back into a reverse lunge, then drive that same knee up high as you stand, balancing on the other leg.

Lower impact: skip the knee drive, just step back and return to standing.

Calisthenics

Lie on your back, lift your hips into a bridge, then alternate driving one knee up toward your chest at a time, keeping your hips level.

Calisthenics

Sit with your hands planted behind you, lift your hips up, bend your elbows to dip, and march your knees one at a time as you go.

Calisthenics

Sit your back against a wall into a wall-sit hold, then throw alternating punches out in front of you while you hold the position.

Lower impact: hold the wall sit higher up (less knee bend) to reduce load.

Dance

Step to the side, rock your weight into it with a hip sway, then tap the other foot in to meet it — repeat side to side on the beat.

Dance

Step sideways, cross the trailing foot in front, step sideways again, then tap to finish — travel a few counts each direction.

Dance

March in place while rocking your hips side to side on each step, staying loose and on the beat.

Dance

Do three quick light steps in place — cha-cha-cha — then a slower step-step, keeping the rhythm syncopated.

Dance

Twist your whole body side to side, letting your arms swing and reach with the rotation, staying light on your feet.

Dance

Step forward, to the side, back, and to the side again, tracing a small square on the floor — like a box step in ballroom dance.

Dance

Shuffle your feet with a quick little weight change between them, staying light and bouncy on the balls of your feet.

Dance

Bounce low and loose on bent knees to the beat, keeping your shoulders relaxed, like a basic hip-hop groove.

Lower impact: a smaller, gentler bounce with less knee bend.

Kickboxing

Throw a quick jab with your lead hand, then a hard cross with your rear hand, rotating your hips and back heel into the punch.

Lower impact: throw the same punches at half speed with no hip pivot.

Kickboxing

Throw a hook punch, bending your elbow and rotating your whole body into the swing, then reset to guard.

Lower impact: same motion, slower, with no hip rotation.

Kickboxing

Squat down, then drive back up to standing while throwing an uppercut punch with one arm, powered by your legs.

Lower impact: drop the squat, just throw the uppercut from standing.

Kickboxing

Drive one knee up, then snap your lower leg forward into a kick at waist height, and pull it back down with control.

Lower impact: a controlled front kick to shin height instead of waist height.

Kickboxing

Drive your knee up and across your body in a sharp strike, pivoting on your standing foot, then reset.

Lower impact: Skip the roundhouse kick; keep the controlled knee strike.

Kickboxing

Bend your knees and lean your whole upper body to one side to 'slip' a punch, then snap back up and throw a cross.

Lower impact: a small, slow lean instead of a sharp slip.

Kickboxing

Drive your knee up and out to the side, then push your heel out into a straight side kick, pulling it back with control.

Lower impact: a controlled knee-up without the final kick extension.

Kickboxing

Cycle your hands in small fast circles in front of your chest, alternating quickly like you're hitting a speed bag.

Agility & Footwork

Imagine a ladder of squares on the floor and quickly step both feet in, then both feet out, moving down the line.

Lower impact: slow, deliberate steps instead of quick ones.

Agility & Footwork

Stay low in an athletic stance and shuffle sideways several steps, then shuffle back, never crossing your feet.

Lower impact: a slower, higher-stance side shuffle.

Agility & Footwork

Travel sideways crossing one foot behind the other, then in front, alternating quickly as you move down the line.

Lower impact: the slower dance-cardio grapevine instead of a fast carioca.

Agility & Footwork

Take tiny, very fast steps in place, almost tapping the ground, for a burst of 20-30 seconds.

Lower impact: a slower march in place.

Agility & Footwork

Weave side to side as if moving around a line of cones, leaning into each turn and staying light on your feet.

Lower impact: walk the weave pattern instead of jogging it.

Agility & Footwork

Trace a small square on the floor with quick steps — forward, side, back, side — like a defensive agility box drill.

Lower impact: walk the square pattern instead of stepping it quickly.

Agility & Footwork

Drive your feet backward quickly in a low stance as if sprinting backward, staying light and low.

Lower impact: slow backward marching steps instead of a fast backpedal.

Agility & Footwork

Do a small quick hop with both feet, landing in a wide athletic ready stance, as if about to react to a ball.

Lower impact: rock onto your toes instead of hopping.

Core Cardio

Hold a plank and quickly drive your knees in toward your chest one at a time, like running in place on your hands.

Lower impact: slow, controlled knee drives instead of a fast run-in-place pace.

Core Cardio

From a plank, drive one knee up and across toward the opposite elbow, then switch sides.

Lower impact: slow, controlled version with no speed.

Core Cardio

Hold a bear-crawl position with your knees just off the floor, then tap one shoulder with the opposite hand without letting your hips rotate.

Lower impact: knees down on the floor instead of hovering.

Core Cardio

Lie on your back, hands behind your head, and pedal your legs while twisting to bring opposite elbow to opposite knee.

Lower impact: a slow, controlled pace with a smaller range of motion.

Core Cardio

Sit leaned back slightly with knees bent, and rotate your torso side to side, tapping your hands down near your hip each time.

Lower impact: keep feet grounded and move slower instead of lifting them.

Core Cardio

Hold a plank with your feet set a little wider than usual, and tap each shoulder with the opposite hand without letting your hips twist.

Lower impact: a wider stance and slower tap pace.

Core Cardio

Lie flat, then lift your torso and legs together at the same time, reaching your hands toward your feet to form a V, then lower back down.

Lower impact: alternate single-leg V-ups instead of lifting both legs together.

Core Cardio

Standing tall, drive one knee up and across while crunching the opposite elbow down to meet it, then switch sides.

Lower impact: a slower pace with a smaller range of motion.

Low Impact

March in place, lifting your knees to a comfortable height and swinging your arms naturally.

Low Impact

Step out to one side while raising both arms overhead, tap the other foot in, then repeat to the other side.

Low Impact

Slowly lift one knee up to hip height, hold it briefly, then lower with control and switch sides.

Low Impact

Step slowly into a lunge while reaching both arms overhead, then press back to standing and switch sides.

Low Impact

Lean into a wall and do a slow push-up, then straighten up and lift one knee in a small march before the next rep.

Low Impact

Slowly lift one straight leg out to the side to about hip height, lower with control, and switch sides.

Low Impact

Tap one heel out in front of you while throwing a punch with the opposite arm, then switch sides.

Low Impact

Hinge forward with hands on your thighs, and slowly arch and round your spine in rhythm with your breath.

Step

Step one foot out to the side, tap the other foot in to meet it, then repeat to the other side, on the beat.

Step

Step one foot forward and out, then the other, forming a V shape, then step back together the same way you came.

Step

Step forward onto one foot, then drive the other knee up to hip height, step back, and repeat on the other side.

Step

Step your feet out into a wide straddle stance, then step them back together, in rhythm with the beat.

Step

Step forward onto one foot, then kick the other leg forward at a comfortable height, and step back to reset.

Lower impact: keep the kick low, closer to shin height.

Step

Travel several steps to one side, then travel back the other way, as if stepping over and across a low platform.

Rope-Style

Hop lightly in place on the balls of your feet, circling your wrists at your sides as if you were turning a jump rope.

Lower impact: a small heel-raise bounce instead of a full hop.

Rope-Style

Shift your weight lightly from foot to foot in a quick bouncy rhythm, like a boxer skipping rope between rounds.

Rope-Style

Run in place with high knees at a fast tempo, circling your wrists at your sides like you're whipping a jump rope under your feet.

Lower impact: march instead of run, with a slower wrist circle.

Rope-Style

Hop lightly from one foot to the other in rhythm, circling your wrists at your sides as if turning a jump rope.

Rope-Style

Jump a little higher and hold it a beat longer than a normal hop, circling your wrists extra fast to mime two rope passes per jump.

Lower impact: the regular air-rope bounce instead of the higher hop.

Rope-Style

Hop lightly in place while swinging both hands together to one side, like swinging a jump rope beside you instead of under you.

Ground Flow & Primal

Get on your hands and feet with knees just off the floor, and crawl forward moving opposite hand and foot together.

Lower impact: crawl slowly with knees lightly touching down between steps.

Ground Flow & Primal

Sit down, lift your hips up facing the ceiling, and walk sideways on your hands and feet, keeping your hips lifted.

Lower impact: keep hips lower, closer to the floor, between steps.

Ground Flow & Primal

Fold forward, walk your hands out until you're in a plank, hold briefly, then walk your feet back up to your hands.

Ground Flow & Primal

Squat down low with your hands on the floor, then jump forward like a frog, landing softly back in the squat.

Lower impact: a deep squat with a small forward step instead of a jump.

Ground Flow & Primal

From the crab-walk position, kick one leg through underneath your body, rotating your hips, then return and switch sides.

Lower impact: a slower, smaller kick-through.

Ground Flow & Primal

Squat down low and walk forward one step at a time, staying low the whole way.

Lower impact: a shallower squat depth while walking.

Ground Flow & Primal

Stay low in a wide squat with your hands near the floor, and shuffle side to side like a gorilla's gait.

Lower impact: a higher stance with smaller shuffling steps.

Ground Flow & Primal

Crawl forward low to the ground, drawing one knee up outside your same-side elbow each time you step, staying as low as you can.

Lower impact: a higher, slower crawl with less hip flexion.

Optional Weights

Hold light dumbbells at your shoulders, squat down, then stand and press the weights overhead in one smooth motion. Works fine with no weight too.

Lower impact: separate the squat and the press into two slower, deliberate movements instead of one explosive one.

Optional Weights

Throw the same jab-cross punches as shadow boxing, holding a very light dumbbell in each hand (or none at all).

Lower impact: same motion with no weight and a slower tempo.

Optional Weights

Hold a weight at your chest with both hands, squat down, and pulse gently at the bottom before standing back up. Works fine with no weight too.

Lower impact: no weight, and a smaller pulse range.

Optional Weights

Holding light weights at your sides, drive one knee up high as if stepping onto a box, balance briefly, then switch sides.

Lower impact: no weight, and skip the knee drive, just a gentle step-and-tap.

Optional Weights

Hold a weight in each hand down at your sides and march in place, keeping your core braced and torso upright.

Lower impact: no weight, just march with braced posture.

Optional Weights

Hold a light weight straight overhead with one or both arms and march in place, keeping your torso tall and braced.

Lower impact: hold the weight at the shoulders instead of overhead.

Optional Weights

Hold a light weight with both hands, rotate low near one hip, then swing it diagonally up and across to the opposite shoulder, pivoting your feet.

Lower impact: no weight, a slower rotation, smaller range of motion.

Optional Weights

Hold a plank over two light weights with your feet set wide, and row one weight up toward your ribs at a time without letting your hips twist.

Lower impact: do the row from a kneeling plank instead of a full plank.

Other Styles

Move slowly and deliberately through a full range of motion — a slow squat-and-reach, for example — letting the control itself raise your heart rate instead of speed.

Other Styles

Pulse quickly up and down through a small range at the bottom of a squat for a short, intense 20-30 second burst.

Lower impact: a slower, larger-range squat instead of a fast small pulse.

Other Styles

Flow continuously between a bear crawl, a crab walk, and an inchworm, transitioning smoothly instead of resetting to standing between each.

Lower impact: pause briefly in each position instead of flowing continuously.

Other Styles

Shuffle sideways a couple of steps, then plant and throw a quick jab-cross before shuffling the other way.

Lower impact: step instead of shuffle, and throw the punches slower.

Other Styles

Lift one straight leg slightly off the floor behind you and pulse it in a tiny, fast range, keeping your core tight.

Other Styles

Hop a short distance on one leg and hold the landing completely still for a second before hopping again or switching legs.

Lower impact: a single-leg balance hold with no hop at all.

Calisthenics

Start in a high plank with hands just wider than your shoulders. Bend your elbows to lower your chest, then press back up while keeping your body in one line. Use a controlled pace and stop the set when you can no longer keep that position.

Lower impact: Put your knees down, or place your hands on a sturdy wall for an easier version.

Core Cardio

Set your elbows under your shoulders and lift into a straight line from shoulders to heels. Keep breathing; end the hold when your hips start to sag or lift. The workout uses short holds of up to 30 seconds.

Lower impact: Keep your knees on the floor and hold a straight line from your shoulders to your knees.

Core Cardio

From a side plank on one hand, reach your free arm up. Turn your chest toward the floor and thread that arm under your body, then open back up. Switch sides halfway through the interval; keep your hips lifted only while you can stay steady.

Lower impact: Place your lower knee on the floor for support while you reach and rotate.