Walking or Jogging

Benefits:

Improves cardiovascular health, burns calories, strengthens muscles, and enhances mood.

How to Do:

1. Choose a comfortable pair of shoes.

2. Start by walking at a moderate pace for 10-15 minutes.

3. Gradually increase the duration and speed.

4. For added intensity, alternate between walking and jogging.

Squats

Benefits:

Strengthens lower body muscles (quads, hamstrings, glutes) and improves balance.

How to Do:

1. Stand with feet shoulder-width apart.

2. Lower your body by bending your knees, keeping your chest upright and back straight.

3. Go down as low as possible without letting your knees go beyond your toes.

4. Push through your heels to return to the starting position.

5. Perform 3 sets of 12-15 reps.

Push-Ups

Benefits:

Builds upper body strength, especially in the chest, shoulders, and arms.

How to Do:

1. Start in a plank position with hands slightly wider than shoulder-width.

2. Lower your chest towards the ground while keeping your body in a straight line.

3. Push back up to the starting position.

4. If needed, modify by doing push-ups on your knees.

5. Aim for 3 sets of 10-15 reps.

Planks

Benefits:

Strengthens the core, improves posture, and enhances stability.

How to Do:

1. Start in a forearm plank position, with elbows directly below shoulders.

2. Keep your body in a straight line from head to heels.

3. Engage your core, hold for 30 seconds, and gradually increase the time.

4. Perform 3 sets of 30-60 seconds.

Lunges

Benefits:

Improves lower body strength, balance, and coordination.

How to Do:

1. Stand with feet hip-width apart.

2. Take a step forward with one leg and lower your hips until both knees are bent at 90-degree angles.

3. Push back to the starting position.

4. Alternate legs and perform 3 sets of 10-12 reps on each leg.

Bicycle Crunches

Benefits:

Targets abdominal muscles, especially the obliques, and strengthens the core.

How to Do:

1. Lie on your back with knees bent and hands behind your head.

2. Lift your head, neck, and shoulders off the ground and bring your right elbow towards your left knee while extending your right leg.

3. Switch sides, bringing your left elbow towards your right knee.

4. Perform 3 sets of 15-20 reps.

Jumping Jacks

Benefits:

Increases heart rate, boosts cardiovascular fitness, and helps burn calories.

How to Do:

1. Stand with your feet together and arms by your sides.

2. Jump your feet out wide while raising your arms overhead.

3. Jump back to the starting position.

4. Perform 3 sets of 20-30 seconds.

Burpees

Benefits:

A full-body workout that increases strength, endurance, and cardiovascular health.

How to Do:

1. Stand with feet shoulder-width apart.

2. Squat down and place your hands on the floor.

3. Jump your feet back into a plank position.

4. Perform a push-up, then jump your feet forward.

5. Jump up and reach towards the sky.

6. Perform 3 sets of 10-15 reps

Jump Rope

Benefits:

Excellent for improving cardiovascular health, coordination, and burning calories.

How to Do:

1. Grab a jump rope with handles.

2. Stand with your feet together, holding the rope's handles.

3. Swing the rope over your head and jump as it comes towards your feet.

4. Keep a steady rhythm, jumping for 1-2 minutes at a time.

5. Perform 3-5 rounds of 1-2 minutes.

Leg Raises

Benefits:

Strengthens the lower abs and helps with core stability.

How to Do:

1. Lie flat on your back with legs extended and arms by your sides.

2. Lift your legs up towards the ceiling while keeping them straight.

3. Slowly lower them back down without letting them touch the floor.

4. Perform 3 sets of 12-15 reps.