Jump Squats: Start in a squat position, then explosively jump up, reaching for the ceiling. Land softly and immediately squat again. Repeat for the desired duration.
Burpees: Begin in a standing position, then drop into a squat, kick your feet back into a push-up position, do a push-up, jump your feet back to the squat position, and finally jump explosively into the air, reaching overhead.
Mountain Climbers: Get into a plank position and alternate bringing your knees towards your chest in a running motion.
High Knees: Stand in place and rapidly alternate driving your knees up towards your chest as high and as fast as possible, as if you're jogging in place.
Jumping Lunges: Start in a lunge position with one leg forward and the other back. Jump up explosively, switching legs mid-air so you land in a lunge position with the opposite leg forward.
Plank Jacks: Begin in a plank position on your hands or elbows. Jump your feet out wide and then back together, keeping your core tight and hips stable.
Sprint Intervals: Find an open space and sprint at maximum effort for 20-30 seconds, then rest for 10-20 seconds. Repeat for several rounds.
Box Jumps: Stand in front of a sturdy box or platform. Jump onto the box, landing with both feet, then step or jump back down.