Warm-up (5 minutes)

March in place – 1 minute Arm circles – 30 seconds each direction Jumping jacks – 1 minute Hip circles – 1 minute Bodyweight squats – 1 minute

Main Workout (20 minutes)

Perform each exercise for 40 seconds, then rest for 20 seconds. Complete 3–4 rounds.

1. Jumping Jacks
2. Bodyweight Squats
3. Push-ups (regular or on knees)
4. Mountain Climbers
5. Reverse Lunges
6. Plank
7. High Knees
8. Glute Bridges

Cool-down (5 minutes)

Hamstring stretch Quad stretch Chest stretch Shoulder stretch Child's pose Deep breathing

Weekly Schedule

Monday: Full-body workout

Tuesday: 30–45 minute brisk walk

Wednesday: Full-body workout

Thursday: Light yoga or stretching

Friday: Full-body workout

Saturday: Cardio (walking, jogging, cycling, or dancing)

Sunday: Rest or gentle stretching

Tips for Faster Results

Aim for 7,000–10,000 steps daily. Eat plenty of protein (eggs, fish, chicken, tofu, lentils, Greek yogurt). Fill half your plate with vegetables. Drink 2–3 liters of water each day. Sleep 7–9 hours every night. Stay in a moderate calorie deficit rather than trying to lose weight too quickly. For most people, a healthy and sustainable weight loss rate is 0.5–1 kg per week when this type of exercise is combined with an appropriate diet.