- Squat: Perform 10 reps by bending knees, sitting back, and pressing through heels to stand.
- Jumping Jacks: Execute 30 reps, jumping feet out to sides while raising arms overhead.
- Grapevine with a Jump: Alternately step left and right while jumping and clapping, repeating 5 times each side.
- Lateral Squat Step with Chest Press: Perform 3 sets on each side, stepping laterally and squatting while bringing arms together in front.
- Running in Place: Sprint in place as fast as possible.
- High Knees: Lift each knee toward chest while running in place.
- Side Shuffle with Jumps: Shuffle laterally for 5 steps each side, then jump up with arms reaching overhead.
- Burpee: Complete 10 reps starting from squat position, including pushup and jump.
- NFL Shuffle: Quickly move feet in place for 20 steps or 10 seconds.
- Skaters: Jump laterally, switching sides in a speed skater motion, repeating 5 times each side or for 20 seconds.
- Lunge to Knee Drive: Step back into reverse lunge, then drive knee forward and jump on standing leg, alternating sides for 10 reps.
- Side Shuffle with Jump Squat: Shuffle to the side four times, then squat and jump up.
- Mountain Climbers: From plank position, alternate driving knees toward opposite elbows, completing 20 total.
- Plank Ups: Transition from forearm plank to high plank, alternating arms, 5 times each side.
- Toe Touches: Lie on back, raise legs, and pulse hands toward toes 10 times.
Remember, high intensity doesn’t necessitate high impact—opt for low-impact variations if needed. Incorporate these exercises into circuits, repeating three times. Rest every other day and engage in steady-state cardio on off days for muscle recovery and overall fitness.