This fast-paced HIIT circuit is designed to elevate your heart rate, challenge your stamina, and improve agility and landing mechanics in just five powerful minutes.

You’ll move through:

• Lateral Lunge Shuffles to build side-to-side power, hip mobility, and quick footwork.

• Lateral Squat Jumps into a Burpee to train explosive strength, coordination, and controlled landings under fatigue.

• Jumping Jacks into a Pop Squat to keep your cardio high while reinforcing grounded, stable lower-body alignment.

This circuit strengthens your glutes, quads, and core, while training you to stay light, reactive, and precise — just like you need for dynamic dance movement.

Short. Intense. Athletic. Designed to make you sweat, move better, and land stronger.

Jenna tid-bit: I often find that my clients have trouble keeping their knees in alignment when landing from jumps. This workout is PERFECT to work on tracking your knees over your second toe with a soft, controlled landing in the lateral squat jumps.

💃 For Dancers

This circuit builds power, agility, and controlled landing mechanics that directly translate to stronger jumps and safer landings in dance. It helps you stay aligned under fatigue, move with quicker footwork, and maintain precision and control in fast, dynamic choreography.