TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Move Free Today

Tue, 2 June 2026

Duration

45 minutes

Focus

Cardio and Mobility

Equipment

Bodyweight, mat

⚡

Warm-Up - Cardio Flow

Duration: 8 minutes.

1
Instructions: Start with leg swings. Move to arm circles - Video. Then, dynamic inchworm to spiderman lunge - Video. Finish with high knees - Video.
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Main Workout - Cardio Circuit

Format: 30-minute AMRAP.

Time Cap: 30 minutes.

Instructions: Complete as many rounds as possible. Move steadily, keep form clean, and avoid sprinting the first 5 minutes.

1
Jumping jacks - 30 seconds.
2
Mountain climbers - 30 seconds.
3
Plank jacks - 30 seconds.

Rest - 30 seconds.

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Beginner Level - Start Here

Complete 2 rounds instead of as many as possible. Use shorter rest periods and move at a slower pace. Keep effort at 4/10 and stop each set with 2-3 good reps left.

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Intermediate / Advanced Options - Turn Up

Option 1: Add 10 seconds to each exercise.

Option 2: Remove 10 seconds from rest periods.

Option 3: Increase the total time to 35 minutes.

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Optional Challenge Tier - Extra Flow

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

1
Burpees - 30 seconds.
2
Side plank rotations - 30 seconds.
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Final Flow - Cool Down

Format: 5-minute easy flow.

Instructions: Move calmly and breathe through each transition.

1
Leg swings - 30 seconds.
2
Arm circles - 30 seconds.
3
Seated forward fold - 30 seconds.
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Cool-Down - Relaxation

Duration: 5 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Childs pose - 30 seconds.
2
Seated neck rolls - 30 seconds.
3
Leg raises - 30 seconds.
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