Go for a run : Run in the same place for 3 - 5 minutes
Jumping jacks: 25 times repeat it.
While landing, bend on your knees to some extent to cut the collision on knee joints.
Crunches: 15 repeats in one session
Lie down flat on your back with your knees curved. Place your hands at the rear end of your head with elbows pointing outwards. hold up your neck with your hands. Keep your neck in straight line with your spine. loosen your waist to lift up the upper torso from the mat. Lower yourself until the back of your shoulders make contact with the mat.
Muscle worked: rectus abdominis
Hip Bridges : 10 repeats in one session
Lie down on your back. With your hands at a 90 degree slant to the floor, elevate your body off the floor to form a straight line, a sort of a railway bridge, from the shoulders to the knee. The point should look a lot like a table. Your hands and legs should look as the legs of the table and your upper body to your knees as the plane. Hold this position for two seconds. clutch your butt muscles and then subordinate yourself.
Muscle worked: Lower back, hamstrings and gluteus.
Step - up's : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.
Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep your knees bent. Bring your knees pointing towards your head upwards, till your hips comes towards the direction of the floor. Hold this position for a second, and then lower down your knees.
Muscle worked: lower abs and oblique’s.
Mountain climbers: 1 minute
Get your hands and knees and lift up your knees like a starting block sprinter. Run in that position, underneath your upper body with the palms of your hands. Keep your back straight.
Push - ups : 15 repeats
Squat thrusts: 1 minute
Stand Erect. Now, drop to a squat position. Immediately shove your legs out straight at the back on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then situate up straight.
Muscle worked: arms, thy, toe, legs, chest, and lower waiste.
Cool down by under your own steam around, that is walking till your heart rate starts getting back to usual, stretch yourself.
At least one minutes rest is needed in between exercise. Proper order or form is important. Do not hold breath often. Sip water during the workout but not regularly. This workout basically targets the muscles of the entire body, improves cardiovascular efficiency in your body and tones and strengthen the body.