5-minute Cardio Warm-Up or Quick Move Session

This Move-For-Joy session is perfect as a quick warm-up before you do another, longer workout or before stretching. It's also great on it's own to get your body moving on a day where you don't have much time. Put on some fun music and move for joy!


Printable Workout

  • 20 squats
  • 10 Push-ups
  • 20 Slow butt-kicker rows
  • 20 high-Knee pulls
  • 20 Plank Steps
  • 20 calf raises
  • 30 jumping Jacks
  • 20 fast butt-kickers
  • 20 fast high-knees
  • 20 inside-outsides
  • Side stretch

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.

  • 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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