At a nonstop pace, keep alternating your knees and move your arms in a running motion, with your left arm lifting with your right leg and right arm lifting with your left leg.
Jump your legs out wide, and then jump them back together at a quick pace.
Land on your left foot and swing your right leg behind you and out to your left side. (Left arm should simultaneously swing out to your left side and right arm should extend toward your left hip.) Continue leaping back and forth with arms swinging in a skating motion. 5. Plank Jack
Keep your core tight and launch into an explosive jump. Land lightly on your feet and immediately lower into a squat again. Repeat.
To make it more challenging, add a push-up when you’re in the plank position. If you’re a beginner, do a squat thrust instead for lower impact: The move is similar to a burpee, except you don’t complete the explosive jump at the end and simply stand up.
At the same time, thrust your arms out and over your head. Then return your body to your starting position and repeat for 30 seconds of continuous jumping.
How many rounds you do is up to you and your ability. Kom says the most important things are to avoid injury and to enjoy the workout .
Do one round for a quick fat-blasting break if you’re short on time, or as many rounds as you can fit into 15 to 30 minutes to reap the most benefit.