20-Minute Strength and Walking Workout

How to Walk in Place

1. Start standing tall with your feet hip-width apart, arms relaxed by your sides and core engaged. Keep your chest lifted and shoulders relaxed, avoiding any forward hunching.
2. Begin the movement by lifting your right knee up to about hip height or as high as is comfortable, keeping your foot flexed and your balance steady on your left leg. As your right knee lifts, swing your left arm forward naturally, keeping a slight bend in the elbow.
3. Lower your right foot back down to the floor in a controlled manner, landing softly through the ball of your foot and then the heel. Immediately switch sides by lifting your left knee while swinging your right arm forward, maintaining a steady, rhythmic pace.
4. Continue alternating legs, keeping your core tight and your posture upright throughout the movement. Move your arms in coordination with your legs to mimic a natural walking pattern, and focus on controlled, even steps rather than speed.

How to Do Lateral Side Steps

1. Start standing tall with your feet hip-width apart, knees slightly bent and core engaged. Keep your chest lifted and your arms relaxed at your sides or held in front of you for balance.
2. Step your right foot out to the side, leading with your heel and keeping your toes pointing forward. As you step, shift your body weight onto your right leg while keeping your left leg extended but not locked. Maintain a slight bend in both knees and keep your hips pushed back slightly to stay grounded.
3. Bring your left foot in toward your right foot to return to your starting stance, keeping tension in your legs rather than fully relaxing between steps. Stay light on your feet and avoid letting them click together.
4. Switch directions and step to the left. Keep your core tight and movements controlled, focusing on smooth, side-to-side motion rather than speed.

How to Do a Hamstring Curl

1. Start standing tall with your feet hip-width apart, knees slightly bent and core engaged. Keep your chest lifted and arms relaxed at your sides or bent at about 90 degrees for balance.
2. Begin by stepping your right foot slightly out to the right. As you plant your foot, shift your weight onto your right leg and lift your left heel up toward your glutes, bending at the knee in a controlled hamstring curl. Keep your thighs aligned and avoid letting your knee drift forward.
3. Lower your left foot back down and immediately step your left foot out to the left side. As you transfer your weight onto your left leg, curl your right heel up toward your glutes, maintaining an upright posture and steady balance.
4. Continue alternating side to side, coordinating each step with a controlled hamstring curl on the opposite leg. Keep your core tight, movements smooth and land softly with each step, focusing on engaging the back of your legs rather than using momentum.

How to Do High Knees and Standing Crunches

1. Start standing tall with your feet hip-width apart, core engaged and arms extended overhead or slightly in front of you. Keep your chest lifted and shoulders relaxed.
2. Begin the movement by driving your right knee up to hip height. At the same time, pull both arms down toward your knee, bending at the elbows and engaging your core to perform a standing crunch. Slightly round through your torso as your elbows and knee move toward each other, focusing on squeezing your abdominals.
3. Lower your right foot back to the floor in a controlled manner, returning your arms overhead to reset. Immediately switch sides by lifting your left knee to hip height while pulling your arms down to meet it, repeating the standing crunch on the opposite side.
4. Continue alternating legs in a steady rhythm, keeping your core tight and movements controlled. 

How to Do a V-Walk

1. Start standing tall with your feet hip-width apart, knees slightly bent and core engaged. Keep your chest lifted and arms relaxed at your sides or bent in front of you for balance.
2. Begin by stepping your right foot diagonally forward and to the right, landing softly through the heel and then the full foot. As you step, slightly shift your body weight to the right leg while keeping your torso upright and your core tight.
3. Next, step your left foot diagonally forward and to the left, creating a “V” shape as you move forward. Keep your steps controlled and avoid letting your knees cave inward or your upper body lean too far forward.
4. Once you’ve taken a few forward V-steps, reverse the pattern by stepping your right foot diagonally back and to the right, then your left foot diagonally back and to the left, returning toward your starting position.
5. Continue moving forward and backward in a V-shaped pattern, maintaining smooth, deliberate steps. 

How to Do Low-Impact Jacks

1. Start standing tall with your feet together, arms resting by your sides and core engaged. Keep your chest lifted and shoulders relaxed.
2. Begin the movement by jumping your feet out wide to about shoulder-width or slightly wider while simultaneously raising your arms out to the sides and overhead in a smooth arc. Keep a slight bend in your elbows and maintain an upright posture as your hands come close together above your head.
3. Quickly reverse the motion by jumping your feet back together while lowering your arms back down to your sides. Land softly through the balls of your feet, then the heels, keeping your knees slightly bent to absorb impact.
4. Continue repeating the movement in a steady rhythm, focusing on coordination between the arms and legs and maintaining controlled breathing throughout.

Modification: Make this a low-impact cardio exercise by stepping one foot out to the side at a time instead of jumping, while raising and lowering your arms in the same pattern. Step right foot out, then return to center, then step left foot out, continuing to alternate at a controlled pace while keeping the movement smooth and low impact.

How to Do a Squat and Knee Drive

1. Start standing tall with your feet shoulder-width apart, toes slightly turned out and core engaged. Keep your chest lifted and arms extended forward or relaxed in front of your chest for balance.
2. Begin by lowering into a squat by pushing your hips back and bending your knees, as if sitting into a chair. Keep your weight in your heels, your knees tracking over your toes and your back straight. Lower until your thighs are roughly parallel to the floor or as low as comfortable.
3. Press through your heels to return to standing, fully extending your hips at the top without locking your knees. As you rise, drive your right knee up toward hip height while simultaneously engaging your core for balance. Lower your right foot back to the floor with control.
4. Immediately repeat the squat, then as you stand, drive your left knee up toward hip height. Continue alternating knee drives after each squat, maintaining a steady rhythm and controlled movement.

How to Do On/Off Mat Runs

1. Start standing behind an exercise mat with your feet hip-width apart, knees slightly bent and core engaged. Keep your chest lifted and arms bent at about 90 degrees, ready to move in a light running motion.
2. Begin by stepping or lightly running your right foot onto the mat, followed quickly by your left foot so both feet are on the mat. As you move onto the mat, pump your arms in a natural running pattern, keeping your torso upright and stable.
3. Immediately step or run your right foot back off the mat, followed by your left foot, returning to the floor beside it. Continue alternating the lead foot so you are continuously moving on and off the mat in a quick, controlled rhythm.

How to Do a Lateral Heisman Runner

1. Start standing tall with your feet hip-width apart, knees slightly bent and core engaged. Keep your chest lifted and arms bent at your sides, ready to drive for momentum.
2. Begin by taking a quick lateral step to the right, pushing off your left foot. As you step to the right, lift your left knee up toward hip height while simultaneously driving your right arm forward across your body and your left arm back, mimicking a running motion.
3. Land softly on your right foot, stabilizing through your core, then immediately push off again to continue moving laterally to the right. Each time you step, alternate the lifted knee, driving it up in a controlled but dynamic motion while your arms swing in opposition for balance and power.
4. After several reps to the right, switch direction and move to the left, mirroring the same pattern. Keep your movements quick but controlled, focusing on staying low, maintaining balance and engaging your core to stabilize the side-to-side motion.

How to Do Wide/Narrow Fast Feet

1. Start standing tall with your feet hip-width apart, knees slightly bent and core engaged. Keep your chest lifted and arms bent at about 90 degrees in front of your body or at your sides for balance.
2. Begin by quickly stepping both feet out into a wide stance, landing softly with knees bent and hips slightly back. Keep your weight centered and avoid letting your upper body lean forward.
3. Immediately bring both feet back together into a narrow stance with quick, light steps, maintaining continuous movement through your lower body. Stay on the balls of your feet to allow for faster transitions and better agility.
4. Continue alternating between wide and narrow foot positions in a fast, controlled rhythm.

How to Do a Skater

1. Start standing tall with your feet hip-width apart, knees slightly bent and core engaged. Keep your chest lifted and your arms relaxed at your sides or ready to swing for momentum.
2. Begin by jumping laterally to the right, pushing off your left foot and landing softly on your right foot. As you land, allow your left leg to swing behind your right leg in a crossed position, lightly tapping the floor or hovering for added challenge. At the same time, swing your left arm forward and your right arm back in a natural skating motion.
3. Immediately push off your right foot and jump laterally to the left, landing softly on your left foot while your right leg crosses behind. Coordinate your arm swing in opposition again to help with balance and power.
4. Continue alternating side to side in a smooth, rhythmic motion.

How to Do a Lateral Lunge With High Knees

1. Start standing tall with your feet hip-width apart, core engaged and arms relaxed at your sides or held in front of your chest for balance.
2. Step your right foot out wide into a lateral lunge, keeping your left leg straight but not locked. Bend your right knee and push your hips back as you shift your weight into your right heel. Keep your chest lifted and your torso slightly forward but long through the spine.
3. Drive through your right foot to push back to standing. As you return upright, immediately begin the knee drive sequence by lifting your right knee up toward hip height. Perform 3 controlled high knees on the right side, bringing the knee up and down in a steady rhythm while maintaining balance and core engagement.
4. After completing the 3 high knees, reset to standing and repeat the movement on the left side by stepping out into a lateral lunge with the left leg, then driving up into 3 high knees on the left.

How to Do 3-Count High Knees

1. Start standing tall with your feet hip-width apart, core engaged and arms bent at about 90 degrees in front of your body or relaxed at your sides, ready to pump. Keep your chest lifted and shoulders relaxed.
2. Begin the movement by driving your right knee up to hip height while simultaneously engaging your core and lightly pumping your opposite arm forward. Lower your right foot back to the floor in a controlled manner.
3. Next, drive your left knee up to hip height, again engaging your core and coordinating the opposite arm swing. Lower your left foot back down with control.
4. For the third count, quickly alternate by driving the right knee up again, focusing on a strong lift through the hip flexor and a tight abdominal contraction.
5. After completing the 3-count sequence (right, left, right), continue alternating the pattern with the opposite starting leg on the next round. Maintain an upright posture, steady rhythm and controlled breathing, focusing on height and control of each knee lift rather than speed alone.

How to Do a Standing Crunch

1. Start standing tall with your feet hip-width apart, core engaged and arms extended overhead or slightly in front of you. Keep your chest lifted and shoulders relaxed away from your ears.
2. Begin by facing the left side of your space. Drive your right knee up toward hip height while simultaneously pulling your arms down to meet it, bending slightly through your torso to perform a standing crunch. Focus on squeezing your abdominals as your upper and lower body come together. Lower your right foot back to the floor with control and repeat once more on the same side for a total of 2 standing crunches while facing left.
3. After completing the 2 reps, pivot on your feet to turn and face the right side of your space. Reset your posture with your core engaged and arms ready overhead or in front.
4. Repeat the same movement pattern on this side by driving your knee up and pulling your arms down into the standing crunch, again performing 2 controlled reps. Focus on keeping your movements strong and deliberate, engaging your core fully with each repetition.
5. Continue alternating sides every 2 reps, maintaining balance, upright posture and controlled breathing throughout the movement.

How to Do a Lateral Shuffle

1. Start standing in an athletic stance with your feet slightly wider than hip-width apart, knees bent, hips back slightly and core engaged. Keep your chest lifted and your arms bent at about 90 degrees in front of your body or at your sides for balance.
2. Begin by pushing off your left foot to step or lightly shuffle to the right. Move your right foot first, then quickly bring your left foot in to follow, maintaining a low, athletic position throughout. Keep your steps quick and controlled, staying light on the balls of your feet.
3. Continue shuffling to the right for several steps, focusing on staying low and stable while your arms move naturally to help with balance and rhythm. Avoid crossing your feet and keep your hips square to the front.
4. After a set distance or number of steps, switch directions and shuffle to the left using the same pattern. Maintain steady breathing, tight core engagement and quick, controlled footwork throughout the movement.

How to Do High Knee Sprints

1. Start standing tall in an athletic stance with your feet hip-width apart, core engaged and arms bent at about 90 degrees as if preparing to run. Keep your chest lifted and shoulders relaxed.
2. Begin the movement by driving your right knee up toward hip height while simultaneously pumping your left arm forward and right arm back in a sprinting motion. Quickly lower your right foot back to the floor and immediately switch to drive your left knee up, maintaining a fast, alternating rhythm.
3. Continue alternating knees as quickly as possible, focusing on lifting each knee high while staying light on the balls of your feet. Keep your torso upright, avoiding excessive leaning or bouncing, and use your arms to drive the sprinting motion and maintain momentum.

Modification: Omit the impact and perform alternating knee drives.