Warm-Up (5-10 minutes):
- Jumping jacks
- High knees
- Arm circles
- Leg swings
Cardiovascular Exercise (20-30 minutes): Choose one or a combination of the following:
- Running or jogging
- Cycling
- Jump rope
- High-intensity interval training (HIIT) workouts
Strength Training (20-30 minutes): Perform each exercise for 3 sets of 12-15 repetitions:
- Squats
- Lunges
- Push-ups
- Dumbbell rows
- Plank
Cardiovascular Exercise (10-20 minutes): Choose a different activity than your earlier cardio session, or continue with the same. This could be brisk walking, elliptical, or swimming.
Cool Down (5-10 minutes):
-
Stretching: Focus on major muscle groups such as hamstrings, quadriceps, chest, back, and shoulders. Warm-Up (5-10 minutes):
-
Jumping jacks
-
High knees
-
Arm circles
-
Leg swings
Cardiovascular Exercise (20-30 minutes): Choose one or a combination of the following:
- Running or jogging
- Cycling
- Jump rope
- High-intensity interval training (HIIT) workouts
Strength Training (20-30 minutes): Perform each exercise for 3 sets of 12-15 repetitions:
- Squats
- Lunges
- Push-ups
- Dumbbell rows
- Plank
Cardiovascular Exercise (10-20 minutes): Choose a different activity than your earlier cardio session, or continue with the same. This could be brisk walking, elliptical, or swimming.
Cool Down (5-10 minutes):
- Stretching: Focus on major muscle groups such as hamstrings, quadriceps, chest, back, and shoulders. +> click here o watcha video https://shrinkme.us/15minutesyoga