Start with a 1-minute warm-up of jumping jacks and arm circles, then move into an 8-minute interval circuit: work for 20 seconds and rest for 10 seconds while rotating through push-ups, inverted rows or pull-ups (using a bar or sturdy surface if available), jump squats, glute bridges etc.
Begin with a 3-minute warm-up consisting of light jogging, leg swings, and hip openers. Once warmed up, sprint for 30 seconds, then walk for 60 seconds. Repeat this pattern for 6-8 rounds.
Start with a 2-minute warm-up of bodyweight squats and arm swings. Perform each exercise for 45 seconds followed by 15 seconds of rest. The sequence includes dumbbell thrusters, bent-over rows, alternating reverse lunges, and dumbbell floor presses.
Begin with a three-minute warm-up on the rowing machine or treadmill. After that, focus on three compound lifts. Perform barbell squats, bench presses, and lat pulldowns. Aim for three sets of each exercise with moderate weight and minimal rest between sets.
Start with 2-minutes of neck rolls and hip circles. For the main portion, you can repeat a few rounds of Surya Namaskar if you prefer a classic flow. Finish with seated stretches such as a spinal twist and pigeon pose to loosen the hips and lower back.