6-Minute Sweat
| Exercise | Sets/Reps |
| Side-to-Side Squat | 30 seconds |
| Jumping Jacks | 30 seconds |
| Hinge to Row | 30 seconds |
| Lateral Jump | 30 seconds |
| Side-to-Side Pushup | 30 seconds |
| Burpee | 30 seconds |
⊕ Rest for 30 seconds after each move. (The work-to-rest intervals total 60 seconds: 30 seconds of work, followed by 30 seconds of rest.)
⊕ Advanced exercisers can increase the work by performing 45 seconds of work, followed by 15 seconds of rest.
⊗ Repeat for 1 to 3 rounds.
Side-to-Side Squat
Perform for 30 seconds.
Full Instructions
- Assume a shoulder-width stance.
- Keeping your chest up, your gaze forward, and your lower back in its natural arch, drop down into a full squat.
- Reverse the move, returning to a standing position.
- Step your right foot toward your left and assume a feet-together stance.
- Step your left foot outward, assuming a shoulder-width stance, and repeat.
- Continue squatting, stepping outward with alternate legs on each rep.
Rest for 30 seconds, then perform the next exercise.
Jumping Jacks
Perform for 30 seconds.
Full Instructions
- Stand with your feet and knees together, knees bent, arms close to your sides.
- Jump up in the air, landing with your feet wide and arms overhead.
- Jump again, returning to the starting position, and repeat continuously for the entire time.
Rest for 30 seconds, then perform the next exercise.
Hinge to Row
Perform for 30 seconds.
Full Instructions
- Stand with your feet at hip width and your knees unlocked, holding two dumbbells by your sides.
- Keeping your lower back in its natural arch, hinge forward as far as possible at your hip joints, allowing your arms to travel forward so the dumbbells hang toward the floor, and stopping when you feel a stretch in your hamstrings.
- Keeping your torso motionless, retract your shoulder blades and bend your arms, lifting your elbows toward the ceiling as far as possible.
- Slowly straighten your arms.
- With your lower back still in its natural arch, return to standing and repeat under control for the entire work period.
Rest for 30 seconds, then perform the next exercise.
Lateral Jump
Perform for 30 seconds.
Full Instructions
- Stand in an athletic posture with feet together, knees slightly bent, torso angled forward, and arms reaching forward for balance.
- Shift your weight to your left foot, lift your right foot from the floor, and leap as far as possible to your right. Land on your right foot and take a moment to find your balance.
- Without touching your left foot to the floor, repeat the movement, leaping to your left as far as possible, and landing on your left foot.
- Repeat, alternating sides, for the entire work period.
Rest for 30 seconds, then perform the next exercise.
Side-to-Side Pushup
Perform for 30 seconds.
Full Instructions
- Assume a pushup position: hands and feet slightly wider than shoulder width, hands and the balls of your feet on the floor, arms locked out, and body straight from your heels to the top of your head.
- Keeping your body straight and your head in a neutral position, simultaneously bend your arms and retract your shoulder blades until your chest lightly touches the floor — or reaches down as far as possible without causing you to lose good form.
- Reverse the movement, pushing back up to the starting position.
- Raise your left hand and place it next to your right hand, then reposition the right hand to your right side so you resume a standard pushup position.
- Perform another pushup, and then step your hands to the left. Repeat, alternating sides for your stepping hands with each rep, for the entire work period.
Rest for 30 seconds, then perform the next exercise.
Burpee
Perform for 30 seconds.
Full Instructions
- Assume a shoulder-width athletic stance.
- Keeping your lower back in its natural arch, bend at the hips and knees and place your hands on the floor in front of you.
- Jump your feet backward into a plank position: feet at shoulder width, body straight from your head to your heels, and the balls of your feet on the floor.
- Jump your feet forward to a squat position.
- Drop your hips, flatten your back, stand upright, and jump upward.
Rest for 30 seconds, then perform the next exercise.
Repeat the workout for 2 to 3 more rounds.