22-Minute Total Body Toning For People Who Get Bored Easily


This Move-For-Joy session burns a ton of calories, tones muscles in a quick, fun & efficient way! Every interval is different so it’s great for people who get bored easily and makes the workout go by super quick. It’ll be over before you know it and will leave you feeling strong, confident and ready for whatever the rest of your day holds.


Printable Workout


  • Mini Warm-up

  • 11 exercises 2x through with a break in the middle

  • Exercises 40 seconds on + 10 seconds off. Quick transitions to give a little cardio burn with our toning.

Mini Warm-Up (if you’ve been sitting all day, please do more)

  • Pedal feet out

  • Leg raise knee tuck

  • Shoulder, elbow, arm rolls alternating back and forward

Main Move For Joy Set

  • Ski squats with light weights at chest

  • Ski-squat with walking arms

  • Hamstring curls on fitness ball

  • Squat curl to press with one leg lifted. Use heavier weights (optional stand on BOSU)

  • Plank row to side plank twist

  • Bird dogs balancing on fitness ball

  • Pilates back bow

  • One leg balance rows

  • Sumo squat with curl and calf raise

Cool down on your own. Here are a couple good ones.

Equipment You'll Need


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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