This Twist and Jump Routine Will Get Your Heart Pumping


The workout below is for Day 8 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.

You’ve reached the second week of the Good Vibes Workout! That means you have already gotten through the first batch of strength, cardio, and yoga routines, so you’re probably feeling a bit more familiar with what’s at hand. We hope you’re feeling energized and accomplished so far—and that this week of workouts only adds to those feel-good vibes.

For today’s routine, you’ll be combining four different exercises for a heart-pumping workout that will have you jumping, lunging, and rotating. You’ll notice some traditional “cardio” exercises here, like the jumping jack, skater hop, and squat walk to jump, which will help you get your heart rate up as you work on your cardio endurance. But sandwiched between those exercises is a classic strength training move with a (literal) twist: the reverse lunge to rotation. You did this move last week on Day 5, so now that you’re familiar with it, you can really focus on perfecting your form and making it purposeful.

All this means that today’s workout will help you boost your endurance and get stronger. And if you want to up the ante, stick around for the two-minute finisher after your last circuit and you’ll get an extra dose of core-specific strengthening.

Quick note: All of the cardio moves in this workout are plyometric exercises, meaning they involve jumping or explosive movements. These types of exercises are great for turning up the intensity, but may not be the best choices for people with hip, knee, or ankle issues. The good news is that you can keep this routine low impact with just a few modifications. For the jumping jack, rather than jumping both feet out at once, step one foot away from your body at a time. Similarly, for the skater hop, step to the side without jumping. Then, for the squat walk to jump, quickly and powerfully stand from your squat position, raising your hands above your head, instead of jumping at the end. (We’ve included each of these modifications in the exercise directions below as well.)

Get ready to give today’s circuit a go—you have a restorative yoga routine waiting for you tomorrow!

Workout Directions

Complete each exercise for your chosen work/rest interval:

  • 30 seconds work, 30 seconds rest
  • 40 seconds work, 20 seconds rest
  • 50 seconds work, 10 seconds rest

After all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.


  • Jumping Jack
  • Reverse Lunge to Rotation (Left Side)
  • Skater Hop
  • Reverse Lunge to Rotation (Right Side)
  • Lateral Squat Walk to Jump

Bonus: 2-Minute Core Finisher

After your last round, do the 2 moves below for 30 seconds each, back-to-back, without resting, for 2 minutes total.

  • Mountain Climber
  • Bicycle Crunch

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