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For womenBeginnerFull body

Cardio Ignite

An easy full-body cardio starter to wake up the whole body.

  • 15 min
  • 20 movements
  • Difficulty 1–2/5
WorksBackCoreLegsFull body

The workout, in order

  1. Trunk Circles Left

    Difficulty 1/530 sec

  2. Trunk Circles Right

    Difficulty 1/530 sec

  3. Butt Kicks

    Difficulty 2/530 sec

  4. Mountain Climbers

    Difficulty 2/530 sec

  5. Speed Run in Place

    Difficulty 1/530 sec

  6. Side to Side Squat

    Difficulty 1/530 sec

  7. Squat

    Difficulty 2/530 sec

  8. Squat to Knees

    Difficulty 2/530 sec

  9. 90 Degree Squat

    Difficulty 2/530 sec

  10. Left Side Squat to Knee Raise

    Difficulty 2/530 sec

  11. Right Side Squat to Knee Raise

    Difficulty 2/530 sec

  12. Lunge Pulses Left

    Difficulty 2/530 sec

  13. Lunge Pulses Right

    Difficulty 2/530 sec

  14. Plank Jacks

    Difficulty 2/530 sec

  15. Fire Hydrant Kicks Left

    Difficulty 1/530 sec

  16. Fire Hydrant Kicks Right

    Difficulty 1/530 sec

  17. Kick Backs

    Difficulty 1/530 sec

  18. Booty V Raise

    Difficulty 2/530 sec

  19. Knee Rolls

    Difficulty 1/530 sec

  20. Seated Twist with Arm Opening

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day

Guides for this practice