Here is something for you to try at home to get your body moving and your heart pumping. This is a cardio HIIT workout that strengthens the whole body. Depending on the length of your warm-up and cool down, this workout could take 30 to 45 minutes. You can use just your bodyweight or add dumbbells or kettlebells to make it harder. Now turn up your music and move!


  • 5-10 cat/cow stretches on your hands and knees
  • 15 sec downward dog stretch
  • 30 sec easy jumping jacks 
  • 10 inchworm with a pushup to the floor 
  • 10 step-back lunge with torso rotation, each leg 
  • 10 lateral lunge to balance knee raise, each leg 
  • 10 slow squats 

Workout – Do each circuit 3x and rest 30 seconds between each

Circuit #1

  • 30 seconds jumping jacks
  • 30 seconds burpees
  • 30 seconds plank jacks

Circuit #2

  • 10 reps each leg, curtsy lunge with knee lift 
  • 12 reps push-up with opposite shoulder tap
  • 20 Russian twists
  • 15 tricep dips on a chair/step/bench 

Circuit #3

  • 30 seconds wall sit 
  • 10 one-arm burpees 
  • 12 renegade push-ups, lifting one arm up each time
  • 15 bridge 
  • 15 Sit-ups with punch

Cool Down – Hold each stretch for 3–5 full breaths 

  • hip flexor stretch with arm extended 
  • forward fold
  • quad Stretch, each leg 
  • child’s pose 
  • chest stretch, possibly use a doorway

tricep stretch, each arm 

Katie Veach is the Health & Recreation Director, a Personal Trainer & Exercise Instructor at the Kroc Center of Memphis. For More information on membership at the Kroc Center of Memphis, visit Krocmemphis,org or call 901.729. 8007