Controlled Burn is a low-impact cardio workout that manages its fire the way the name suggests - deliberately, in measured doses, never letting the flames get away from it. Slow butt kicks, regular butt kicks, march steps and knee-to-elbows alternate through seven blocks of ten, cycling between two tempos and never leaving the ground.

The two-speed design is the fire management plan. The slow butt kick blocks set the base burn - deliberate, controlled heel-to-glute cycles that keep the hamstrings working and the heart rate simmering without ever flaring. Then the regular-tempo blocks open the damper: same movement, more speed, a controlled flare before the pace settles again. The middle row shifts the fuel: march steps drive the knees to hip height at a walking cadence, and the knee-to-elbow block in the center adds a rotational core element, folding the trunk into the fire briefly before the marching resumes. Everything stays low-impact throughout - one foot always in contact with the ground, joints spared the pounding, the burn sustained rather than explosive. That is the entire art of the controlled kind.

Honor the tempo labels - the slow blocks should be genuinely slow, each heel drawn up with control, and the regular blocks distinctly quicker. Drive the march steps to full height with your chest tall, and rotate through your waist on the knee-to-elbows so the elbow drops to meet a rising knee rather than both meeting somewhere vague in the middle.

Seventy reps, two speeds, zero flare-ups. The burn you control is the one that keeps working tomorrow.

Make it Harder: Speed up the regular blocks while keeping the slow ones honest.

Make it Easier: Make every block slow tempo and rest between rows.