5-Move Low-Impact Speed and Conditioning Workout

You don’t have to be a runner to think about getting faster. In fact, this at-home conditioning workout will also help you build endurance and speed. 

Outside of running a quicker pace, “faster” takes on a new meaning. In the context of these workouts, moving faster means that you either that you could squeeze in more reps in the same amount of time; or accomplish the same number of reps in less time. Focusing on increasing your speed is also one way to improve your conditioning, or your overall ability to work harder and perform more efficiently during exercise.

Generally, conditioning exercises challenge your cardiovascular system and help to build endurance. But they can also create a solid foundation for the rest of your workouts, improving agility, strength, and mobility too. Long story short: Think of speed work and conditioning as a duo that will help up the ante on your workouts, making you stronger, helping you improve, and hopefully boosting your confidence along the way.

Today, you’ll see that not only does conditioning mean you don’t have to run or do sprints, conditioning doesn’t even need to be high impact. Today you’ll see how you can maintain low-impact integrity and still get the cardio boost you’d receive from pounding the pavement.

There is an option to do high knees for the first exercise in today’s at-home conditioning workout. If you’d like to try the high-impact version, go for it. However, you can still get your heart rate up by doing a modified, low-impact version of the move, marching high, keeping your core engaged, and moving your arms with purpose. See you at the finish line!

The workout below is for Day 19 of the SELF Spring Reset Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.


Do each move below for your selected period of time. At the end of all 5 moves, rest for 60 seconds. That’s 1 circuit. Repeat the circuit 3–5 times total. After your last circuit, try the optional extra credit.

  • Option 1: 30 seconds of work, 30 seconds of rest
  • Option 2: 40 seconds of work, 20 seconds of rest
  • Option 3: 50 seconds of work, 10 seconds of rest


  • High Knees
  • Lateral Shuffle
  • Squat Thrust
  • Single-Leg V-Up (Alternating Sides)
  • Scissors Kicks


Complete as many reps as possible (AMRAP) in 60 seconds. Record your reps so you can track your progress throughout the challenge!

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