High knees burn calories, build abs, and boost cardio. One leg at a time, stand with your feet hip-width apart and raise your knees to your chest. Keep switching legs.

The low plank to high plank workout works all your muscles. Planks strengthen your core, abdominals, and spine, improving posture. Start on all fours and alternate low and high planks for a good exercise.

A half-burpee is great for beginners building strength and endurance because it doesn't need push-ups. Burpees burn calories, boost metabolism, and build muscle.

Toe touches improve lower-body flexibility. Laying down and reaching up with 90-degree legs works too. It's crucial to stretch even if you can't touch your toes. Prevent cramps and spasms with toe touches.

Powerful squat jumps are a vital workout. These intense actions build strength and burn calories. They can also boost your sports takeoff and movement speed.

Side planks are great for core strength, shoulders, legs, and obliques. It reduces waist circumference, burns calories, and relieves lower back pain.

Alternating lunges involve switching legs forward, hence the name. The lower body exercise strengthens leg muscles and glutes well. It burns calories too.

Jumping jacks, plyometric exercises, are popular because they can be done anywhere without equipment. They give you a full-body workout by rapidly stretching and shortening muscles.

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