March in place for 3 minutes. Lift your legs high and pump your arms while you march. First go forwards, then switch up and go backwards. Stand with your fists out in front of you. Alternate placing each of your heels on the floor in front of you for 60 seconds. Aim for 60 heel digs in 60 seconds. Stand up straight and alternate bringing up each knee to touch the opposite hand. Keep doing this for 30 seconds and try to do 30 knee lifts total. Do 2 sets of 10 repetitions of shoulder rolls. With your arms hanging loose at your sides, roll your shoulders forward 5 times and backward 5 times, then repeat the process. You can also do this while marching in place! Stand with your knees shoulder-width apart and your arms stretched straight out in front of you. Keep your back straight and bend your knees gradually to lower yourself by about 4 inches (10 cm), then gradually come back up again. Repeat this 10 times.
As you get used to this exercise, you can make it more challenging by starting in a deeper squat. You can also try holding a light weight or water bottle in your hands at the center of your chest and raising it above your head as you jump. When you’re done, do 15-45 seconds of walking or jogging in place.
To work out your core, keep your abs tight and your back straight.
Don’t let your knees extend past your toes. When you’re done, limber up your legs by walking or jogging in place for 15-45 seconds.
Keep your hips and shoulders square and look straight ahead. Don’t let your front knee extend beyond your toes as you’re bringing your leg back. When you’re done, walk or jog in place for 15-45 seconds. You can make this exercise a little more challenging by jumping when you switch legs. Just make sure to keep your knees unlocked so you don’t hurt them when you land!
If a full burpee is really difficult for you, skip entering the push-up position and just jump up straight from the squat. You can also try standing up slowly instead of jumping into the final position.
Do a buttock stretch. Lie on your back and bring both knees up to your chest, then cross your right leg over your left. Grab your left thigh with both hands and pull your knee closer to your chest. Hold this position for 10-15 seconds before switching. Stretch your hamstrings. Lie flat on your back with your knees bent. Grab one leg below your knee with both hands and pull your leg toward you while keeping it straight. Hold it for 10-15 seconds, then switch to the other leg. Sit down with your back straight and your feet together in the “butterfly” position, then slowly slower your thighs toward the floor. Hold for 10-15 seconds, then release. Stretch your calves by alternating stepping forward with 1 foot while you keep your other leg stretched out behind you. Hold on each side for 10-15 seconds. Lie down on one side with your knees together. Grab the top of whichever foot is on top and pull it toward your buttocks. Try to touch your buttocks with your heel. Hold your position for 10-15 seconds, then turn over and repeat on the opposite side.
Take a brisk walk or jog around your yard or neighborhood Go biking Jump rope or bounce on a trampoline in your yard Do some yard work, like gardening, raking leaves, or mowing the lawn
Some apps also offer timed cardio workouts that you can follow along with. Try an app like HIIT & Cardio Workout by Fitify, Daily Cardio Workout, or Cardio Workout: Home Cardio Trainer.
Ideally, you should not let your belly touch the floor before pushing back up again. Try doing 3 sets of 10 reps to start. As you get more comfortable with pushups, you’ll be able to do more in a set. If you’re not comfortable with a full pushup yet, allow your knees and shins to rest on the floor and just push up your upper body. [11] X Research source This is a great way to build the upper body strength you need to eventually pull off a full pushup!
Try to keep your back, hips, and head as still as possible while you do this exercise.
Don’t forget to breathe! Inhale steadily in through your nose and out through your mouth while you hold the plank. Lower yourself slowly and gently back to your starting position when you’re done.
Keep doing this exercise as a series of smooth, flowing movements for 30 seconds. Breathe steadily in and out as you go through the whole exercise.
When you enter the lunge, lower your hips straight down instead of pushing them forward. Try not to sway or lean from one side to the other. Tighten your thighs and butt as you return to the starting position.
Do 2 sets of 10-15 reps. You can also incorporate heel raises into your squats to work out your calves as well as your upper legs!
Milk jug lunges. Hold 1 or 2 jugs in your hands and let them hang at your sides while you perform lunges as you normally would. Calf raises with milk jugs. Stand holding a jug in each hand and slowly raise yourself up on your toes. Hold the position for 2 seconds, then lower yourself down again. Milk jug squats. Sit on a chair and hold a milk jug between your thighs with both hands with your feet flat on the ground. Slowly stand up while pushing up from your heels while tensing your glutes, then slowly return to a sitting position. Push up again as soon as your buttocks touch the chair.
You can also use apps with guided strength training routines, such as JEFIT, StrongLifts 5X5, and GAIN Fitness Cross Trainer.
Select certain days and times for your workout session. For example, you might do strength training every Monday and Friday at 7:00 am. If you fall behind for a day or two, don’t get mad at yourself. It takes time to establish a new routine, and setbacks are part of the journey. Just make sure to get yourself back on track right away![19] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
“Moderate” cardio exercises include things like taking a brisk walk or light jog, biking at a speed lower than 10 miles (16 km) per hour, or doing house or yard chores that include a lot of moving around, like raking your lawn or vacuuming. [21] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source “High intensity” cardio might include things like running, hiking uphill, biking faster than 10 miles (16 km) per hour, or jumping rope. Don’t worry if you can’t hit these goals right away. If you’re not used to doing cardio, gradually increase the time and intensity of your exercise. For example, you might start with a 10-minute walk around your yard or neighborhood 3 times a week, but eventually work up to a daily 30-minute jog.
Aim for a single set of 12-15 reps of each exercise during a workout. You may need to gradually work up to more reps or stronger levels of resistance (e. g. , heavier weights) as you build strength. Strength training exercises include things like doing planks and pushups, lifting weights, or doing exercises with resistance bands. Give yourself at least 2 days to rest and recover between each strength training workout. Otherwise, you might injure yourself. [23] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Dynamic stretches are fluid movements that you don’t hold for more than a few seconds. These include things like lunges and kicks. Unlike more traditional static stretches, you can do these kinds of stretches to help you warm up before other types of exercise. [25] X Research source Static stretches involve holding a stretch for around 10-30 seconds. These are good for lengthening your muscles and improving your range of motion. Some examples include toe touches, wall pushes, and hamstring stretches with your foot propped on a chair or step. [26] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
If you’re planning to do more intense activity, warm up a little longer. For instance, you might warm up for 10-20 minutes instead of 5 if you’re planning to do a brisk run. When you’re cooling down after a workout, try to get your heart rate down below 120 beats per minute. If you don’t have a heart rate monitor, you can measure it by taking your pulse and using a watch or timer.
A great time to drink some water is during a break in between exercise sets. For example, if you do 2 sets of 20 squats, take a drink of water after the first 20 and after the last 20. If it’s really hot, humid, or you’re doing intense or long-lasting exercise (e. g. , more than an hour), drink a sports drink to help replace lost electrolytes. Make sure to rehydrate by drinking some water after you exercise, too! You can also get fluids by drinking a nutritious shake or smoothie, eating some juicy fruits or vegetables, or having a bowl of soup.
It’s also important to use a space that’s cool and well-ventilated since you’ll be breathing hard and working up a sweat! If you can’t open the windows, turn on a fan to help keep the air circulating.
If any part of your workout is going to take place outside, dress appropriately for the weather. Wear light-colored clothes and thin fabrics if it’s hot out. If it’s chilly, wear darker colors and add more layers. If you have large breasts, a comfortable, snug-fitting sports bra can provide extra comfort and support.
Keep in mind that many of these fitness challenges don’t work out every part of your body, so it’s still best to combine them with other types of exercise. For instance, a squat challenge is great for working your legs and butt, but it won’t help you build strength in your upper body.
