I think you’ll find this workout to feel much different than other Tabata cardio! Just about any type of movement has the potential to boost your energy and overall mood but, in this workout, we really make an effort to capitalize on that. These total body cardio exercises will send energy into your entire body to get blood flowing through your limbs; the exercises are supposed to be fun and are a little unconventional to get you exploring a new type of movement pattern. When we try new things we get an extra hit of dopamine and have a chance to get out of our own thoughts for a while. While it may sound a bit silly, I encourage you to keep some resemblance of a smile on your face the entire workout (I tried!!). There's science to prove that when we smile, it signals our brain to increase endorphins and reduce stress-induced hormones. Plus, how can we be in a bad mood when we're smiling?

Not only will this workout give you a little boost when you need it, but it's an efficient way to get a solid cardio workout in that works the entire body! Taking on these unique exercises will keep your mind busy and elicit that sense of reward from learning something new.

Workout Details

• Warm up and cool down included
• 13 exercises, 3x each, 20 seconds active / 10 seconds rest
• Water Break after the first 7 exercises and before the cool down
• Low-impact modifications shared 
• Equipment: None! (other than an optional mat)

For the workout itself, we will have 13 exercises, completing each of them 3x before moving on and utilizing the Tabata format of 20 seconds active with 10 seconds rest. This gives us enough time to understand and do each exercise while still having the routine fly by rather quickly! This workout is rated a 4 in difficulty due to the higher impact exercises, although there will be modifications shared for any of those. This workout can be made a level 3 in difficulty when moving at a slower pace and utilizing modifications.

One of the highlights of this routine is that you can boost your mood and energy with it just about anywhere you travel as you don't need much else other than your body. How does feeling good benefit how you approach your day? Others in your life? It can be fascinating to observe the differences in our life experiences when we intentionally choose and engage in activities and thoughts that make us feel good in our skin :) 

Have fun!

xxErica

Warm-Up: 5 exercises, 30 seconds each, x2 (5 minutes)
Alt Jumping Jacks
Rainbow Arms + Slight Side Lunge
Calf Raises + Lateral Arm Raises
Alt Reverse Step + Side Bend
Squat (Squat + Squat Jump 2nd time)

Workout: 13 exercises 3x each, 20 seconds active / 10 seconds rest (19.5 minutes)
Star Jack + Squat Jack Star
Front Kick + Back Kick + Punch (One Side, Other Side, Switch Halfway)
Baby Long & Reverse Long Jumps + Clap
Alt Warrior Lunge + Tricep Ext Circles
Reverse Lunge Jump + Twist (One Side)
Reverse Lunge Jump + Twist (Other Side)
Static Squat + 2 Cross & High Punches

**Water Break**

Funky Jumping Jacks
Static Squat + Upper & Lower Abductions
Criss Cross Jumping Jacks
Alt Lateral Leg Raise + Hand to Foot
Alt Rocket Lunges
Butt Kicker Jumping Jacks

**Water Break**

Cool Down: 8 exercises, 30 seconds each (4 minutes)
Pace & Arm Raises
Reverse Step + Side Bend (One Side)
Reverse Step + Side Bend (Other Side)
Standing Cat Cow
Ball to Forward Fold
Wide Stance Forward Fold + Twist (One Side)
Wide Stance Forward Fold + Twist (Other Side)
Ankle Rolls (Switch Halfway)