Follow this routine step by step. The entire workout takes about 20-30 minutes, including the warm-up and cool-down.
Step 1: Warm-Up (5 minutes)
Begin with a gentle warm-up to prepare your muscles and get your heart rate up.
- March in Place: March with high knees for 1 minute.
- Arm Circles: Extend your arms out to the sides and make small circles, forward and backward, for 1 minute.
- Side Steps: Step side to side while gently swinging your arms, for 1 minute.
- Torso Twists: Stand with your feet hip-width apart and twist your torso side to side, for 1 minute.
- Calf Raises: Lift your heels off the ground, pause, and lower them back down, for 1 minute.
Step 2: Main Cardio Circuit (15 minutes)
Repeat this circuit 2-3 times, depending on your fitness level. Each exercise should be done for 30 seconds to 1 minute, followed by 15 seconds of rest.
- Jumping Jacks: A classic full-body movement. Modify by stepping side to side instead of jumping if needed.
- High Knees: Lift your knees up towards your chest, alternating quickly. Go at a pace that feels comfortable.
- Standing Side Kicks: Stand tall and kick your right leg out to the side, alternating legs with each kick.
- Butt Kicks: Jog in place, bringing your heels up to touch your glutes.
- Step Touches with Arm Reaches: Step side to side while reaching your arms overhead, engaging your core.
Step 3: Cool-Down (5-10 minutes)
Finish your workout by gradually lowering your heart rate and stretching your muscles.
- Slow March: March in place at a slower pace for 1-2 minutes.
- Hamstring Stretch: Extend one leg forward, keeping it straight, and lean into the stretch. Hold for 15 seconds per side.
- Quad Stretch: Grab your ankle behind you to stretch the front of your thigh. Hold for 15 seconds per leg.
- Shoulder Stretch: Cross one arm over your chest and hold with the opposite hand. Switch arms after 15 seconds.
- Side Stretch: Reach one arm overhead and lean to the opposite side, feeling a stretch along your side body. Hold for 15 seconds per side.
