Living-room cardio
Raise your heart rate without leaving your space. You should still be able to speak in short sentences.
Warm-up · 5 minutes
- Easy march · 60 seconds. Stand tall with shoulders relaxed. Lift one foot a little, lower it softly and alternate feet in place. Keep steps small and breathe naturally for the full minute.
- Shoulder circles · 60 seconds. Stand comfortably with arms by your sides. Roll shoulders slowly up, back and down through a small pain-free circle; reverse direction halfway. Keep your head still and breathe gently.
- Side steps · 60 seconds. Stand with soft knees and feet under your hips. Step right and tap the left foot beside it, then step left and tap the right. Keep both feet close to the ground and stay in your own space.
- Hip hinges · 60 seconds. Stand with feet hip-width apart and knees soft. Push hips back as your torso tips forward with a long spine, then squeeze glutes gently to stand. Use a small range and avoid rounding your back.
- Easy movement practice · 60 seconds. Read today’s numbered exercise instructions before the timer starts. During this minute, rehearse a few slow repetitions of the first movements, choosing standard or easier versions. Pause the timer if you need more practice time.
Four exercises. Everyone stays moving.
- 1Power march
40 seconds of controlled movement · 20 seconds rest / rotate
How to do it: step by step
- Stand tall with feet hip-width apart, shoulders relaxed and elbows comfortably bent.
- Lift one foot into a comfortable knee raise and swing the opposite arm forward.
- Lower that foot softly, then lift the other. Continue alternating in place at a pace that lets you breathe steadily.
Breathe: Breathe continuously and slow down if you cannot talk comfortably.
Form check: Do not lean back to lift your knees higher or stamp your feet.
View easier / low-impact instructions
- Stand upright with arms relaxed at your sides.
- Lift one foot only a small distance, then place it down softly.
- Alternate small, slow steps; keep the arm swing light or leave arms still.
- 2Jumping jacks
40 seconds of controlled movement · 20 seconds rest / rotate
How to do it: step by step
- Stand with feet together or close together, arms by your sides and knees soft.
- Make a small jump to move feet apart while raising your arms through a comfortable range.
- Land softly, then make a small jump to bring feet together while lowering your arms. Repeat without rushing.
Breathe: Keep a continuous breathing rhythm; reduce pace before you become breathless.
Form check: Do not land with locked knees or force your arms overhead.
View easier / low-impact instructions
- Stand with feet close together and knees relaxed.
- Step one foot out to the side while lifting your arms only as high as comfortable; step back in and lower your arms.
- Repeat to the other side. Keep one foot on the ground at all times.
- 3Skater steps
40 seconds of controlled movement · 20 seconds rest / rotate
How to do it: step by step
- Stand with feet hip-width apart, knees soft and torso slightly hinged forward from your hips.
- Step to your right and lightly tap your left foot behind without loading or twisting the trailing knee.
- Step to your left and tap the right foot behind. Keep side-to-side movements within your own clear space.
Breathe: Breathe steadily through each side-to-side step.
Form check: Do not cross so far that you lose balance or twist a planted knee.
View easier / low-impact instructions
- Stand tall with soft knees and feet comfortably apart.
- Take a small step right and bring your left foot toward it without crossing behind.
- Repeat left. Stay upright and keep both steps quiet, with no hops.
- 4Shadow boxing
40 seconds of controlled movement · 20 seconds rest / rotate
How to do it: step by step
- Stand with feet comfortably apart, one slightly forward, knees soft and hands held loosely near your chest or chin.
- Send one fist forward with a straight wrist, stopping before the elbow locks. Allow a small, comfortable torso turn.
- Bring the hand back, then punch with the other hand. Keep your feet stable or use gentle steps; never punch toward another person.
Breathe: Use a light exhale on each punch; inhale naturally between punches.
Form check: Do not lock elbows, clench excessively or snap your lower back into a twist.
View easier / low-impact instructions
- Stand with feet hip-width apart and keep them planted.
- Make a light, short forward punch with one hand while keeping your shoulder down.
- Bring the hand back and alternate slowly, with little or no torso rotation.
Cooldown · 3 minutes
- Slow march & breathe · 60 seconds. Stand upright and alternate small, quiet steps in place. Gradually reduce your pace while breathing slowly and naturally. Let your shoulders relax; stop and rest if you feel dizzy.
- Gentle calf & leg stretch · 60 seconds. Stand in a short staggered stance, one foot back with its heel grounded and toes facing forward. Bend the front knee slightly until you feel a mild stretch in the back calf, without bouncing. Hold comfortably and breathe; switch sides around halfway through the minute. Skip the stretch if balance or comfort is uncertain.
- Chest & shoulder release · 60 seconds. Stand tall with knees soft and shoulders relaxed. Open your arms gently to the sides, keeping hands below shoulder height and palms forward; keep ribs relaxed rather than arching your back. Return arms to your sides between easy holds and finish with slow breaths.
4 people. 2 pairs. One crew.
Start at exercise 1
Start at exercise 2
Number yourselves 1–4, then pair up. Both partners work at the same time in their own space. After each work interval, advance 1 → 2 → 3 → 4 → 1. Four intervals make one round. Stay in place and switch movements rather than moving physically. On dance days, rotate between the dance steps.