Low-Impact Burn

Perform these 6 moves as a circuit. Rest ~45s between strength moves and ~30s after cardio moves. Complete 2–3 rounds.

1. Sit Squat

   3 sets

   12 reps

   45s rest

2. Push up (on knees)

   3 sets

   10 reps

   45s rest

3. Glute Bridge Two Legs on Floor

   3 sets

   12 reps

   45s rest

4. Bird Dog

   3 sets

   10 reps

   45s rest

5. Marching On Spot

   2 sets

   40 reps

   30s rest

6. Alternate Punching

   2 sets

   40 reps

   30s rest

Alternate strength and light cardio. Keep a steady rhythm. Rest 30–45s as needed. Complete 2–3 rounds.

1. Split Squat

   3 sets

   10 reps

   45s rest

2. Forearm Wall Slide

   3 sets

   10 reps

   45s rest

3. Superman

   3 sets

   10 reps

   45s rest

4. Standing Side Crunch

   3 sets

   12 reps

   45s rest

5. Marching On Spot

   2 sets

   50 reps

   30s rest

6. Bodyweight Standing Calf Raise

   2 sets

   15 reps

   30s rest

Core-focused circuit with easy cardio finishers. Rest ~45s between strength moves and ~30s after cardio moves. Complete 2–3 rounds.

1. Sit Squat

   3 sets

   12 reps

   45s rest

2. Push up (on knees)

   3 sets

   10 reps

   45s rest

3. Glute Bridge March

   3 sets

   12 reps

   45s rest

4. Dead Bug

   3 sets

   12 reps

   45s rest

5. Alternate Punching

   2 sets

   50 reps

   30s rest

6. Marching On Spot

   2 sets

   50 reps

   30s rest