Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A cardio-to-strength pair that gets your heart pumping then challenges your legs – great for a quick wake-up or breaking up a slow afternoon.

You'll start with jumping jacks to raise your heart rate and loosen up, then drop into reverse lunges that slow things down and ask for balance. The contrast keeps you engaged – first you move fast, then you move with control.

These brief vigorous efforts – exercise snacks – have been linked to lower blood pressure and improved metabolic markers, even when done in short bursts spread throughout the day.