Routine: After a 5-minute warm-up at a moderate pace, alternate 1 minute of sprinting with 2 minutes of walking for a total of 20-30 minutes. Benefits: Increases calorie burn through high-intensity bursts, improving both aerobic and anaerobic fitness.
Routine: Warm up for 5 minutes at a low resistance, then perform 30 seconds of intense pedaling followed by 1 minute of relaxed pedaling. Repeat for 15-20 cycles. Benefits: Targets leg fat and enhances overall cardiovascular endurance.
Routine: Row at a fast, consistent pace for 1 minute, followed by 2 minutes of slower, recovery rowing. Continue for 30 minutes. Benefits: Provides a full-body workout that burns calories and strengthens the back, shoulders, and arms.
Routine: Jump rope for 1-2 minutes followed by 30 seconds of rest. Include different styles of jumping to keep it challenging. Benefits: Enhances coordination, agility, and stamina, while being a high-calorie-burning activity.
Routine: Use the stair climber machine for 30 minutes alternating between 1 minute of high intensity and 1 minute of moderate pace. Benefits: Builds leg strength and endurance, with a high rate of calorie expenditure.
Routine: Engage in kickboxing for 3-minute rounds, incorporating punches, kicks, and knee strikes, followed by 1 minute of rest. Repeat for 5-10 rounds. Benefits: Burns a significant amount of calories, reduces stress, and improves coordination.
Routine: In a swimming pool, perform 30 seconds of high-intensity water sprinting followed by 1 minute of gentle water walking or floating. Repeat for 20-30 minutes. Benefits: Provides resistance from the water, enhancing muscle tone while being easy on the joints.