Focus & Benefits: Engage your entire body through low-impact cardio moves! You'll improve your mind-body connection, balance, endurance, and strength from the nature of the exercises and isometric holds. Also, it's bored easily!

Equipment: Mat

Tips & Helpful Information: The buzzer to start each interval will be a 'green light'; move as quickly as you can while completing the movement with proper form. When I call out 'red light' that means you stop and hold the position you're in. Make sure it's a position where your muscles are engaged!

I refrained from calling this a HIIT workout because I didn't want us to overlook all the strength-building and muscle control opportunities. Plus, intently focusing on these aspects will increase your overall energy output and heart rate!

Difficulty & Modifications Explained: This routine is rated a 4 in difficulty — although the workout portion is not too long in total, there are long intervals, static holds, and balance and coordination challenges packed in all at once! This entire routine is inherently low-impact. However, your main modifications are to slow your pace and limit your range of motion where necessary. To increase the challenge, move with a greater range of motion while also increasing your pace.

Closing Note: I really enjoyed this one, it made me forget I was doing cardio in the first place!

Warm-Up: 6 exercises, 50 seconds each (5 minutes)
Rainbow Arms + Side Step
Split Lunges (Each Side)
Assisted Running Man (Each Side)
Squat + Backward Arm Circle
Alt Side Kicks
Inchworm + Wrist Rolls

Workout: 12 exercises, 75 seconds active / 30 seconds rest (21 minutes)
Rainbow Shuffle + Knee Crunch
Split Lunge to Toes + Shoulder Press (One Side)
Split Lunge to Toes + Shoulder Press (Other Side)
Inchworm to Bear Hold
Running Man (One Side)
Running Man (Other Side)

**Water Break**

Squat + Lat Leg Raise w/ Lat Raise Arms
High to Low Jabs (One Side)
High to Low Jabs (Other Side)
Plank Alt Shoulder Taps
Front Kick + Side Kick (One Side)
Front Kick + Side Kick (Other Side)

**Water Break**

Cool Down: 7 exercises, 40 seconds each (5 minutes)
Runner's Lunge (One Side)
Runner's Lunge (Other Side)
Figure 4 Forward Fold (One Side)
Figure 4 Forward Fold (Other Side)
Thread the Needle (One Side)
Thread the Needle (Other Side)
Neck Stretches