5-Minute Calorie Burning Cardio Warm-Up or Quick Workout


This Move-For-Joy session is a calorie burning warm-up that ill get your heart rate up. You can do this on it's own or as a warm-up. You don't need any equpment, just yourself and a smile. 


Printable Workout

  • Boxer Shuffle
  • Overhead reaches & toe touch w/flat back
  • Slow high knee march
  • Torso twists
  • Alternating toe touch kicks
  • Full torso circles
  • Lateral step toe touches
  • Squats
  • Jumping jacks
  • High knees

Equipment You'll Need

  • None

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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