Squat jumps

Squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves.

To Perform :

  • Stand with the feet hip-width apart and arms at the sides.
  • Bend at the knees to squat.
  • From the squat position, jump in the air and extend the hips until the body is straight.
  • Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
  • Repeat using different arm movements to adjust the difficulty.

Jump rope

Increase the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home.

A person can alternate between jumping with both feet and jumping from one foot to the other.

Jogging in place

Jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.

To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side.

“Screamer” lunges

Screamer lunges help build leg muscles while challenging the heart.

To Perform :

  • Stand with the feet hip-width apart.
  • Extend the right leg back to a lunge position.
  • Push off with the right foot to lift the right knee to hip height, jumping in the air while doing so.
  • Return the right foot to the starting position and repeat for 10 lunges on one side.
  • Repeat for the left leg.

Dancing on Music

A person can turn free space into a dancefloor at home.

Dancing to upbeat music can burn calories, while people may find it very enjoyable as an exercise

Stair climb

A person can incorporate stairs into a workout by going up and down them several times.

Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles.

Jumping jacks

Jumping jacks are a beginner cardiovascular exercise that a person can perform almost anywhere.

To Perform :

  • Begin with the feet hip-width apart and arms down.
  • Raise the arms out to the sides, straight in the air while jumping out with the feet apart.
  • Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.

A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks.

Lateral shuffles

This shuffling motion closely resembles a football or speed-skating warm-up.

To Perform :

  • Start on one end of a room and squat slightly.
  • Shuffle toward the other side of the room, with the feet meeting together before shuffling out and forward again.
  • Pick up speed and increase the squat depth to increase the exercise intensity.

Bear crawl

The bear crawl is a full-body exercise.

To Perform :

  • Start in a pushup position.
  • >While keeping the knees off the ground and bent, crawl forward by alternating leg and arm movements.
  • Keeping the torso level and abs supported.