Game days are here, and I’ve got a simple, 30-minute workout you can squeeze in at home before you head to the tailgate. You won’t need any equipment, just a little space and some energy. It’s family-friendly, time- friendly and able to be completed indoors (or on a covered porch or garage) so rain, cold or heat won’t stop you. Here’s a workout you can fit into your schedule: six circuits, five minutes each.

Why This Works

• Quick and effective: All major muscle groups are activated — core stability and cardio bursts without overthinking.
• Family-friendly: Do you have family in town for the game? Let them follow along for fun.
• Tailgate primers: Get your blood pumping and metabolism going before the barbecue and gametime.

Game Day Ready Tips

Give yourself at least 30 to 40 minutes: warm up, three circuits, kid break, final circuits, cooldown. Stay hydrated and grab water before you leave. Skip ahead if pressed for time: prioritize warm up and a full Circuit 1 and Circuit 2 and you’ve covered strength and cardio.

Why All This Matters

Whether you’re building strength or looking to improve your health span, focus on form, breathing and consistency over intensity. This workout mixes core stability, mobility, strength and cardio, all scaled to your pace.

Whether you’re prepping for a Mizzou game or just want a healthy start before the tailgate, this routine fits in your living room or garage, you can bring family along, and it sets you up for a festive, active day ahead.

Good luck to the Tigers this season and enjoy the workout, the tailgate and the game. M-I-Z!

The Workout

WARM-UP (FIVE MINUTES) March or jog in place (one minute). Arm circles, shoulder rolls, hip circles (one minute). Bodyweight squats, slow and steady (one minute). Gentle lunges alternating legs (one minute). Light plank hold or knee plank (one minute).

CIRCUIT 1: PLYO BURST (REPEAT FOR FIVE MINUTES) March or jog in place with high knees (30 seconds). Jumping jacks or side-steps (30 seconds). Mountain climbers (30 seconds). Rest or gentle march (30 seconds).

CIRCUIT 2: LOWER BODY FIRE (REPEAT FOR FIVE MINUTES) Squat to calf raise (12 reps): squat, then lift up onto toes, lower and repeat. Reverse lunges (each side 10 reps): nice and steady. Chair bridges (15 reps): lay on back, heels on a chair or couch, lift hips, pause, then lower.

CIRCUIT 3: UPPER BODY & CORE (REPEAT FOR FIVE MINUTES) Push ups (modify on knees if needed): 10 to 12 reps. Plank shoulder taps (20 taps): alternate hands tapping opposite shoulder. Ab reverse crunches (15 reps): lie down, lift knees over hips, crunch up pulling hips toward chest.

CIRCUIT 4: COMBO STRENGTH (REPEAT FOR FIVE MINUTES) Wall sits (45 seconds holding hips at about knee level) Chair dips (12 reps): hands on seat or bench, lower and push up. Simmer exercise (lying on belly, lift opposite arm and leg): 12 reps each side.

CIRCUIT 5: FAMILY FRIENDLY FUN (REPEAT FOR FIVE MINUTES) Simon says burpees: do a mini burpee when your kid says “Simon says” — makes it playful. Try five to six. Animal walks: crab walk or bear crawl for 30 secs each. Squat and reach high: squat low then reach overhead or jump up, 10 reps. Great way to get kids involved and let them mimic you.

CIRCUIT 6: CORE & COOLDOWN (REPEAT FOR FIVE MINUTES) Plank hold or side plank (30 seconds each side). Russian twists (seated, twisting torso — 20 twists total). Child’s pose stretch (30 seconds). Standing quad and hamstring stretch (one minute each).