Warm-up
01
Crossbody Leg Swings
Dynamic warm-up for hips and hamstrings.
60s
rest 30s
Cardio
02
High Knees
Interval 1: high-intensity bodyweight cardio.
90s
rest 45s
03
Jumping Jacks
Interval 2: steady cardio to maintain heart rate.
90s
rest 45s
04
Butt Kicks
Interval 3: hamstring-focused cardio interval.
90s
rest 45s
05
March Or Jog In Place
Interval 4: moderate-intensity steady work.
90s
rest 45s
06
Jump Rope: Basic Jumps
Interval 5: coordination and cardio blast; keep rhythm.
90s
rest 45s
Cooldown
07
Butterfly Stretch
Cooldown to open hips and lower body.
60s
rest 30s