Tune Up Your Whole Body in 8 Minutes

By Hayley Townsend |

Engage every muscle group and boost your heart rate at the same time.

If you want to get in a good workout but have a busy day, this is the routine for you! This full-body circuit boosts your heart rate and fires up every muscle group in minutes.

Perform the following eight exercises for 40 seconds each. Then rest 20 seconds between each new exercise. Feel free to adjust this workout to fit your style. If you think 40 seconds might be too long for these moves, then try doing them for 30 seconds and resting for 15 seconds.

Before you get started, make sure you have plenty of room to move. As always, safety is key. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

March in Place

Warm up the body by marching in place. Pump your arms as you march. Spread your feet a little wider than hip-distance for a wide march. Alternate standard march and wide march.

Rest 20 seconds.

Plie Squat

Spread your feet a little wider than hip distance apart. Bring your heels in to point your toes slightly outward. Then gently bend your knees and sink down toward the floor. This is a plie squat.

To add the rotation, clasp your hands together in front of you as you sink down into your squat. Then, when you push yourself back to standing, swing your hands up and toward the right side of the room. As you rotate to the right, turn on the ball of your left foot to rotate your hips and upper body to face the right side of the room. Then after your next squat, bring your arms up toward the left side of the room. Alternate your side to side rotation with every squat.

Rest 20 seconds.

Jumping Jack

Perform standard jumping jacks by jumping your feet out to the sides and raising your arms, then jumping back to center and lowering your arms.

Half Jack: Step your right foot out to the side and raise both arms to shoulder level. Step back to right foot back center and lower your arms. Then, step your left foot out and raise your arms again. Then step back to center. This is a low-impact variation of jumping jacks.

Rest 20 seconds.

Squat + Leg Lift

Stand with your feet spread hip-distance apart. Then shift your weight back as you gently bend your knees and sink down toward the floor. Push yourself up to standing. Next, lift and extend your right leg out to the right side of the room. Then step your right foot down and perform the standard squat again. This time, lift and extend your left leg out to the left side. Repeat this sequence, alternating leg lifts each time.

Rest 20 seconds.


Start standing with your feet together comfortably. Then, raise your right arm up as you step your right foot forward at an angle toward the right side of the room. Then, raise your left arm as you step your left foot forward toward the left side of the room. Next, step your right foot back to center and then step your left foot back to center and lower your arms. You should be creating a V shape with your steps. Repeat the V-Step for 40 seconds and alternate your starting leg each time.

Rest 20 seconds.

Alternating Side Lunge

Begin standing tall with your feet together. Then, take a big step to the side with just your left foot. Bend your left knee and shift your weight to the left, then sink down. Push yourself back to standing with feet together and raise both heels off the floor. Then, step your right foot out to repeat this side lunge on the right side. Alternate your side lunge with a heel raise for 40 seconds.

Rest 20 seconds.

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Heel Pump

This should feel like using a jump rope. Stand tall with your feet together. Raise your left heel up, then step down. Then, raise your right heel up and then down. Alternate these quick heel pumps for 20 seconds.

Next, try the double heel pump. Raise both heels up, then lower both heels to the floor. Try to pump your heels up and down as quickly as is comfortable for you. Repeat this double heel pump for the remaining 20 seconds.

Kick up the intensity: Alternate two sets of the heel pumps and the double heel pumps for 10 seconds each within the 40 second time frame.

Rest 20 seconds.

Fast Feet

Finish strong! Run or jog in place with small, quick steps. Try to move as fast as you can but only if you feel safe and comfortable. If this move is too much: take these 40 seconds to march in place.

Rest for as long as you need.

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