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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Quick, effective routines that you can do anytime, anywhere.
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Alternate between squats, push-ups, lunges, and planks for 40 seconds each with 20 seconds rest, two rounds for a quick sweat session.
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Strengthen your midsection with crunches, leg raises, mountain climbers, and bicycle kicks. Core strength supports posture and back health.
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Jump squats, glute bridges, wall sits, and walking lunges will fire up your legs and glutes. Ideal for toning and strength.
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Slow down with stretches: child’s pose, cobra, forward bends. Add 4-7-8 breathing to ease stress and aid recovery.
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Use your body weight for push-up variations, triceps dips (with a chair), and shoulder taps to build lean arm muscle and stability.
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Go hard with burpees, jumping jacks, high knees, and fast feet. This session helps boost your cardiovascular endurance and burn calories.
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Create your custom routine by combining your favourite exercises. Maintain high intensity and keep rest periods minimal.
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Keep a workout timer, track your sets and reps, and increase the challenge weekly by adding more rounds or reps.
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You don’t need fancy gear or extended hours. Even brief bursts of movement can help regulate mood, weight, and energy levels. The goal isn’t perfection; it’s progress. Prioritize yourself; your body will thank you later.
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