Here’s a general exercise routine that covers strength, cardio, and flexibility. It can be done in 30–45 minutes and is suitable for most fitness levels:
1. Warm-Up (5–10 minutes)
Jogging in place or brisk walking
Arm circles
Leg swings (front to back, side to side)
Dynamic stretches (lunges with a twist)
2. Cardio (10–15 minutes)
Jumping jacks – 1 minute
High knees – 1 minute
Burpees – 10-15 repetitions
Mountain climbers – 30 seconds
Rest 30 seconds and repeat this set 2-3 times.
3. Strength Training (15–20 minutes)
Bodyweight squats – 3 sets of 12-15 reps
Push-ups – 3 sets of 10-15 reps (modify as needed)
Lunges – 3 sets of 12 reps per leg
Plank – hold for 30-60 seconds, repeat 2-3 times
Glute bridges – 3 sets of 15 reps
4. Core Workout (5 minutes)
Bicycle crunches – 3 sets of 20 reps
Russian twists – 3 sets of 20 reps
Leg raises – 3 sets of 12 reps
5. Cool-Down and Stretch (5 minutes)
Hamstring stretch
Quad stretch
Shoulder stretch
Child's pose
Deep breathing exercises
This workout will improve your overall fitness, combining cardiovascular endurance, strength, and flexibility. You can adjust intensity based on your fitness level.
