Move 1: · Drop squats

“The squat is a fundamental movement pattern we all should master,” reminds Danyele. “Adding the dynamic plyometric element at the top is a fun way to turn up the intensity on this movement and it’s also much more knee-friendly than the squat jump.”

Start standing, with your feet shoulder-width apart.
Jump your feet out to wider than hip-width.
As you land, bend your knees to lower into a squat.
Touch the floor between your legs with one hand.
Lift your hand off the floor and jump your feet back together to come to the starting position.

Move 2: Speed skaters

“This one is all about creating lateral power while maintaining balance and stability. It’s a fun, dynamic movement that really makes you feel like an athlete,” says Danyele.

Start standing, with your feet shoulder-width apart.
Place your weight into your right foot and bend your right knee. Lift your left foot off the floor, hovering it behind your right calf.
Hop to your left, powering through your right foot to landing on your left foot. Bring your right foot behind your left calf.
Continue hopping from side to side, ensuring your head is up, chest is open and back flat. Drive your arms as you jump to help power the move, too.

3-move, 6-minute HIIT workout for when you have no energy to train