60 seconds each, 8 minutes total.
1. Marching in place while swinging your arms
Start with your hands by your sides, feet shoulder-width apart, and knees slightly bent. Lift your knees, one knee at a time as if you were marching. Bring your knee up until the top of your thigh and torso form a 135-degree angle. As you bring one knee up, bring the other one down. Swing your arms as you go and breathe throughout the exercise.
2. Jumping Jacks
Begin by standing with your legs together, knees slightly bent and hands resting on your thighs. Keep your knees bent and open your arms and legs out to the sides. Your arms should come above your head and your legs must be wider than the shoulders.
3. Arm Circles
Arm circles are great for loosening up the tension in your shoulders and warms up your joints. First, stand with your feet shoulder- width apart and start swinging your arms in a circular motion. Continue this for 30 seconds, and then circle your arms in the opposite direction for another 30 seconds.
4. Mountain Climbers
Get into a plank position, hands a little wider than your shoulders, and abdominals braced. Draw one knee to your chest without lifting your hips. Continue to do this motion while alternating legs. Make sure your hips aren’t in the air and that your shoulders are positioned over your wrist in order to maintain a proper form.
Stand up tall and bend your knee forward until your leg reaches a 90-degree angle. Return your front lunging leg to its original position and repeat this action on the other leg. Do 30 reps on each side.
6. Hip Circles
Begin by standing on one leg. Raise the unsupported knee to 90 degrees then, opening the hip as far as possible, attempt to make a big circle with your knee. Do this movement slowly for 30 seconds on each leg.
7. Butt Kicks
Begin by standing with your feet about hip-distance apart, arms at your side. Bring your right heel up to your buttocks then place your right foot back on the ground. Do the same with the left foot and perform this motion again, alternating heels and gradually building up speed.
8. Alternating Side Lunge
Place your hands together, shoulders rolled back. Keeping the chest open, sweep your left leg to one side, toes facing forward. Then, lunge down keeping your left leg straight. Again, make sure your left leg isn’t bent as you stand and return to your original position. Repeat this motion on your right leg.