17-Minute Total Body 3-Round Metabolism Booster


This Move-For-Joy session is perfect for days you're short on time and need a great, feel good burst of energy. This Move for Joy session has 3 rounds. Feel free to do 1, 2 or all 3 based on your time limits. Even just 1 round will leave you feeling better than when you started!


Printable Workout

3 rounds

  • 10 Pushups
  • 20 High Knees
  • 10 Burpees
  • 20 Buttkickers
  • 10 Pike pushups
  • 20 Squats
  • 10 Tricep pushups
  • 20 Bicycle abs
  • 10 Pilates back bows
  • 20 Up and out jacks

Equipment You'll Need

  • None
  • A BIG smile!

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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