- Squat Jumps: feet shoulder width apart; arms into chest to start, move back to aide acceleration as you jump; land softly
- X Squat Jumps: right hand touches left foot when landing; left hand touches right foot on next jump; arms extend overhead when in the air
- Star Squat Jumps: arms stretch up and wide when in the air (as if you were a star)
- 180 Squat Jumps: touch right hand to the ground in a squat position; jump, turn to face backwards, and tough your left hand to the ground, jump, turn back forward, and reach right had down; repeat
- Plunges / Jump Lunges: start with left leg straight back in lunge position; jump to switch, moving your right leg back
- Curtsy Jump Lunges: left leg crosses behind right to begin in a curtsy lunge position; hop straight up and down; stay on one side for first interval, then switch to have right leg behind
- Running Starts: start in a low lunge with your right leg back and right fingertips on the ground; drive your right knee forward and jump up, exploding off your left leg; return to starting position and repeat; stay on one side for entire interval, then switch
- Hop Shuffles: start in a squat position; jump forward with both feet; lad softly; quickly shuffle back to starting spot; repeat
- Burpees: place hands on ground; jump back to a high plank position; do a push-up; hop your feet back up; jump into the air with your hands extended above your head; repeat
- 180 Burpees: after one burpee, jump twist to face the back of the room; do a burpee in this direction; then hop twist to return to the front; repeat
- High Knees: run in place, driving your arms; knees should come up high to make your quads parallel to the floor
- Tuck Jumps: from a slightly squatted position, spring into the air while pulling your knees up; land softly; try to touch your knees to your hands
- Mountain Climbers: start in a high plank plank position; drive your right knee straight into your chest; send it back; drive your left; repeat at a running pace
- Cross Climbers: when doing mountain climbers, twist your right leg so your right knee reaches toward your left shoulder; then your left to reach right
- Air Jacks: a leaping jumping jack; arms meet overhead at the same time your stretched legs are off the ground (in mid-air)
- Skaters: weight on your left foot and arms extended above your head to the left; leap to the right side, cross your left leg behind your right, and swing arms down and to the right; then reach arms up to the right, hop back to the left, elevate your right foot behind your left, and arms reach down to the left; repeat back and forth
- Side Shuffles: shuffle three times to the right and touch the ground; shuffle back to the left and touch down; repeat
- Quick Feet: wide stance up on your toes; quickly run in place while pumping your arms
