No-equipment full body: 5 exercises, 3 sets

Benefits

• Strengthens the whole body and raises your heart rate
• Meets the WHO recommendation of muscle-strengthening activity at least twice a week
• Can be done anywhere, without equipment

Who is it for?

For getting back into exercise or staying in shape at home, two to three times a week.

Steps

1. 1 min warm-up
2. Jumping jacks, squats, push-ups, lunges, burpees: 40 s each
3. 20 s rest between exercises, 3 sets

Tips

• Swap burpees for squats if it's too intense
• Push-ups can be done on your knees or against a wall
• Quality of movement matters more than the number of reps

References

1. Bull F. C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955

In the same family