1.

Jumping Jacks:

How to do:

1. Stretch your arms and legs well before your start jacks.

2. Stand erect, spine and head straight, arms resting beside your body, and feet together.

3. Bending your knees slightly, jump up in the air as high as you can.

4. Spread out your legs just a little wider than your shoulders as you jump.

5. Stretch your hands, simultaneously, in line with the shoulders.

While coming down, make sure your feet rest on the floor at shoulder width while your hands are
stretched out above the head.

6. Swiftly jump back to step 3 and repeat steps 4 to 6, without break till you complete one set.

2. Cross Jacks:

How to do:

1. Stand erect, spine and head straight. Let your arms rest beside your body, foot together.

2. Stretch your leg outwards to rest at hip width.

3. Jump up as high as possible.

4. Simultaneously, let your arms go above your head crossing at the wrists.

5. As you come down, cross your foot at the ankles.

6. At the same time, bring your arms down crossing them in front of your hips.

7.Try to inhale while jumping up and exhale while crossing the feet at floor level.

8. Swiftly slide into step 3 and repeat steps 3 to 6, without break till you complete one set.
3. Spot Jogs:

You can do this cardio exercise at home, irrespective of the place and time, at your convenience. You can
prepare your tea as you do this. Yes, no jokes here. By the time water for your tea boils, you can
complete a quick round of 30 spot jogs, completing one round. Lift your knees as high as possible and try
kicking your butt. You can also use your arms to elevate the rate of your heart beat, improving the
benefits of this exercise. If you are doing it at your spare time, then make sure you spot jog continuously
at least for 60 seconds.

4. Skater Squat:

How to do:

1. Stand straight, spine and head erect. Keep your feet together while allowing your arms to rest beside
your body.

2. Jump to your left while extending your left arm backwards.

3. Simultaneously, bring your right fist towards your chin.

4. The left foot should be placed on the floor while right leg is raised backwards.

5. Squat swiftly and instantly.

6. Do the same process with the other side.

7. Continue the workout, changing sides swiftly and fluidly.

5. Skipping:

How to do:

1. Stand straight, spine and head erect, rope held with hands behind your body. Make sure that the
hands are at least one foot away from your body or else there are chances of your tripping over.

2. Swing the rope forward and hop over it, allowing it to move behind your body.
3. Jump on your toes. Allow your wrists and hand to move along with the handles.

6. Jump Lunges:

How to do:

1. Stand straight, foot together, hands resting beside your body. Keep your spine and head erect.

2. Inhale and then lunge forward with the right leg bending the elbows, hands folded into fists. Bring
your left hand in front of your chest, while right one rests at the hip.

3.Jump, quickly switching your arms and legs, allowing yourself to land in a lunge with left foot.

4. This makes one rep. Keep alternating the legs as you jump and lunge without breaking, until you
complete one set.

7. High Knee March:

How to do:

1. Stand erect on the floor, keeping your spine and head erect.

2. You foot should be together, while hands rest alongside your body.

3. Lift you feet, one at a time, allowing your knees to come until your waist.

4. Simultaneously, move your alternate hands. That is – left hand with right knee and vice versa.

5. Maintaining the pace, march continuously for 50 counts, which ideally takes 20 seconds.

8. Squat Jumps:
How to do:

1. Stand erect, with feet spread out at the width of your shoulders. Hands rest on either sides of your
body.

2. Stretch your hands in line with your chest, parallel to the floor, and push yourself into a squat.

3. Tuck in your core muscles and jump up, as high as possible, in an fiery fashion.

4. Lift your hand up above your head simultaneously.

5. Land back on the floor in squat.

This makes one rep.

9. Cobra Exercise

How to do:

1. Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your hands by your
sides, positioned directly under your shoulders and hands facing forward. Extend your legs and plantar
flex your ankles (toes point away from body).

2. Upward Phase: Gently exhale and press your hips into the mat or floor and pull your chest away from
the ground while keeping your hips stable. This will arch your low back and stretch the muscles in your
chest and abdominal region. Hold this position for 15 - 30 seconds

3. Downward Phase: Gently relax and lower your upper body to rest back upon the mat or floor.

10. Mountain Climbers:

1. Lie on the floor in plank position with your body balancing on your wrists.

2. Your body should be in a straight line from head to toe.

3. keeping your lower back arched, bend your left knee towards your chest.

4.Hold the pose for 2 seconds, return to the initial position, and swiftly repeat with the right leg.

5. This makes one rep. Do this without break until you complete one set.