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When it comes to fitness, “basic” can be a good thing—from planks to push-ups, traditional bodyweight moves are easy and super effective. Still, mixing things up—say, learning to move like a ninja—sounds a lot more fun than doing three sets of 20 push-ups.

In this workout video from Grokker, trainer Angelo dela Cruz, a second-degree black belt in Taekwondo, will take you through a 30-minute flexibility, agility, and cardio routine, with no equipment required. Start with a dynamic warm-up to prepare your body for the work ahead, then perform a series of moves that will boost your heart rate and challenge your balance. Though you may not be the next American Ninja Warrior by the end, there's no doubt you'll feel a lot stronger and more flexible.

To recap, after the 10-minute warm-up, perform two sets of the following exercises.

  1. Murpees
  2. Speed Skaters
  3. High Knees and Punches
  4. Cross-Touch Kicks
  5. Cheetah Cross-Jumps

Interested in more short and effective at-home workouts? We have thousands waiting for you on Grokker, the one-stop shop online resource for wellness. Join Grokker today and get 14 days of FREE unlimited at-home workout classes.

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