Start standing with your feet hip-width apart, arms by your sides.
Quickly jump your right foot forward and your left foot back, swinging your arms in a running motion and keeping your core pulled in. Land softly.
Immediately jump your feet again, this time bringing your left foot forward and right foot back.
Switch your feet one last time, so your right foot is again in the front and left foot back. This time, land softly in a lunge position, bending at your right knee in a 90-degree angle and lowering until your right thigh is parallel with the ground. Your right knee should be in line with your toes.
Drive through your feet to come back to standing.
Repeat, switching your feet so you lunge with your left foot forward.
This counts as one rep. Do as many reps as you can in 30 seconds while maintaining proper form.