1. Jumping Jack
Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.
2. Stair Running
Run up a flight of stairs, pumping your arms, then walk down. Vary by taking two stairs at a time.
3. Jumping Rope
Do a basic boxer's shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides.
4. Squat Jump
Stand with feet hip-width apart. Bend knees and lower hips into a squat. Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.
5. Split Jump
Stand in a split stance, one foot a long stride in front of the other, then bend knees and jump, switching legs to land and pumping arms in opposition to legs. Alternate legs.
Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat.
7. Alternating Knee Lift
Standing tall, bring one knee toward your chest without collapsing rib cage; twist opposite elbow toward knee. Alternate sides.
8. Hamstring Curl
Standing tall, step sideways with right foot, then bring left heel toward buttocks; pull elbows in to sides. Alternate sides.
9. Jog in Place
Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.
10. Side-to-Side Leap
Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together.
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