Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A cardio-strength mix working inner thighs, glutes, and hamstrings – great for a midday energy lift or breaking up a long stretch of sitting.

You'll shift side to side through lateral lunges, then pick up the pace with butt kicks. The first half is controlled and deliberate; the second half gets your heart rate up quickly.

Short bursts of vigorous movement – sometimes called exercise snacks – have been shown to improve cardiovascular health and blood pressure, even when spread throughout the day in small doses.