Lateral shuffle is a great body weight cardio that works the muscles in your butt, hips, and thighs.

It is also effective in improving leg coordination, balance, and stability.

You can perform this exercise as a high-intensity, fat burning cardio or warm-up to your regular workout routine.

If you're looking for a quick intense cardio exercise that you can do at home to torch calories to rev up your metabolism, this exercise is great.

You can modify this exercise to meet your fitness level.

If you are a beginner, use a low box or skip a box. If you are looking for a challenge, increase the height of the box to add the elevation.

You can also create a high intensity bodyweight workout by adding squats, lunges, planks and pushups Adding these compound exercises intensifies the routine even more to torch more calories. 


  • 30 seconds: Lateral Box Shuffle.
  • 30 seconds plank hold. 
  • 10 lunges in each leg
  • 10 pushups. 

An athlete who plays a sport that requires fast footwork and lower body coordination such as tennis, soccer, basketball, or football, this exercise can improve your speed and agility performance. Lateral Box Shuffle is also considered a plyometrics exercise that works your explosiveness as you jump off left to right. 

How to Perform it:


  1. Stand with your inner leg on the box and the outer leg about 1-2 feet away from the box. Get into a half squat position where your knees are bent and torso leaned forward slightly.
  2. Jump to the side so that your outer leg lands on the box and the inner foot lands on the floor.
  3. Jump to the other side and continue to jump shuffle for 30 to 60 seconds. Start with 30 seconds and lengthen the duration as your fitness level advances.

Exercise Table

Reps Sets Level Location
10 round trips 2-3 Easy Gym or Home

Box shuffle 


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