- : Always consult a physician before attempting to do any exercise or exercise plan.
- Step 1: Do body weight exercises Do exercises that use your body weight for resistance, such as push-ups, pull-ups, leg squats, and abdominal crunches.
- Step 2: Jog in place Jog in place to work your thighs, hips, butt, and calves, and to increase your heart rate.
- Step 3: Perform jumping jacks Keep your heart rate up by doing jumping jacks for 10 minutes. You'll burn around 100 calories.
- TIP: The exact number of calories you burn depends on your gender, weight, and age.
- Step 4: Make exercise fun Make exercise fun by dancing to music.
- Step 5: Incorporate weight training Incorporate weight training 3 days a week. This will strengthen muscles and increase your metabolism.
- TIP: Make homemade weights by filling gallon jugs with water or sand.
- Step 6: Invite a friend over Invite a friend over to make it more fun, or to add a little competition to the workout.
- Step 7: Get a routine Make physical activity a routine so it becomes a habit. Remember to drink plenty of water during and after your workout.
- FACT: According to 2008 U.S. government guidelines, adults should get a minimum of 2 1/2 hours of moderate physical activity per week for substantial health benefits.
You Will Need
- Gallon jugs (optional)
- Sand (optional)