Option 1: Cardio-focused
(Repeat each exercise for 30 seconds with 15 seconds rest in between)
High knees: Run in place, lifting your knees as high as possible with each step.
Jumping jacks: Classic jumping jacks, with arms reaching overhead and legs spread wide.
Butt kicks: Run in place, kicking your heels towards your glutes with each step.
Mountain climbers: Start in a high plank position and alternate bringing your knees towards your chest.
Jumping squats: Squat down low, then jump explosively as high as you can, landing softly back in a squat.

Option 2: Strength-focused
(Do each exercise 10-15 times with 15 seconds rest in between)
Arm circles: Make small circles with your arms, forward and backward.
Squats: Stand with feet shoulder-width apart and squat down, keeping your back straight and core engaged.
Lunges: Step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Push back to starting position and repeat with the other leg.
Calf raises: Stand on your toes and slowly lower back down to flat feet. Repeat.
Overhead press: Raise your arms above your head with light weights (water bottles work well) and lower back down to your shoulders.

Consult a doctor before starting any new exercise program, especially if you have any health concerns.
Modify the exercises as needed to fit your fitness level.
Listen to your body and take rest days when needed.
Combine exercise with a healthy diet for optimal weight loss results.

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