The Shuffle is an awesome cardio & agility exercise that can be done in small spaces. It also trains the often neglected frontal plane or lateral movement reducing the risk of non-contact injuries like ACL tears. When done properly, it will strengthen the inner & outer hips and thighs.
Start with Shuffle Walks to lay a strength & stability foundation. Add a mini-band to increase lateral hip activation and encourage proper foot spacing. This is also an awesome leg day warmup & butt-builder. I recommend 2-minute sets.
To Shuffle Run, focus on pushing off with the trail leg (glutes) and pulling forward with the lead leg (groin) with toes flared out. Drop your hips & plant your foot flat to change directions. Never let the feet come together or cross. Make it harder by dropping your hips more to increase thigh engagement. You can also hold a light med ball to increase the intensity. My favorite variation is the Shuffle to Cross-Over Run.