1. Jumping Jacks – Wake Up Your Body (60 seconds)

Targets: Full Body Cardio, Heart Rate Elevation

How to Do It: Stand tall, feet together, arms at sides. Jump while spreading legs shoulder-width apart and raising arms overhead. Return to start with a jump. Keep it rhythmic and controlled.

Why It Works: Rapidly elevates heart rate, activating the entire body and signaling the metabolism to start burning calories. The perfect warm-up.

Modification: Step side-to-side instead of jumping if you need a low-impact option.

2. Push-Ups – Build Upper Body & Core Strength (60 seconds)

Targets: Chest, Shoulders, Triceps, Full Core Stabilization

How to Do It: Start in a high plank (hands under shoulders). Lower your chest toward the floor, elbows tucked close to your body. Push back up with control, keeping the core and hips stable (no sagging!).

Why It Works: Builds lean muscle in the upper body, which acts as a 24/7 calorie burner. It also forces the core to stabilize, making it a powerful compound exercise.

Modification: Drop to your knees for an easier option, or use a wall/countertop for incline push-ups.

3. Sit-Ups – Strengthen Your Core Foundation (60 seconds)

Targets: Rectus Abdominis (Six-Pack Muscles), Core Endurance

How to Do It: Lie on your back, knees bent, feet flat. Place fingertips lightly behind your ears (do not pull on your neck). Brace your abs and curl your shoulders toward your knees. Slowly roll back down.

Why It Works: Directly strengthens the superficial core muscles and improves posture. Focus on form over speed to maximize results and protect your neck.

Tip: Exhale forcefully as you rise, inhale slowly as you lower.

4. Bicycle Crunches – Torch Obliques & Deep Abs (60 seconds)

Targets: Obliques (Side Abs), Transverse Abdominis, Coordination

How to Do It: Lie on your back, hands behind your head, legs lifted. Bring your right elbow toward your left knee while extending your right leg. Switch sides quickly but controlled (left elbow to right knee). Alternate in a pedaling motion.

Why It Works: Activates the side and deep core muscles better than almost any other exercise, significantly aiding in waist definition.

Tip: Focus on rotation from the ribcage/core, not momentum from the elbows.

5. Mountain Climbers – Cardio + Core Burner (60 seconds)

Targets: Full Body Cardio, Core Endurance, Hip Flexors

How to Do It: Start in a high plank. Drive one knee toward your chest. Quickly switch legs, mimicking running in place. Keep your core tight and your hips low and level (avoid bouncing).

Why It Works: A metabolic powerhouse that burns serious calories while forcing the entire core to stabilize against dynamic leg movement.

Modification: Slow it down or step the knees in instead of jumping for lower impact.

6. Plank – Build Total-Body Stability (60 seconds)

Targets: Deep Core (Transverse Abdominis), Shoulders, Glutes (Isometric Hold)

How to Do It: Start in a forearm plank. Engage your core, squeeze your glutes, and ensure your body is one straight line. Breathe steadily—do not hold your breath.

Why It Works: Builds endurance in the deep core muscles, acting as your body’s natural waist trainer. Strong core equals better posture and a tighter midsection.

7. Squats – Activate Legs & Core (60 seconds)

Targets: Quads, Glutes, Hamstrings, Total Body Metabolism

How to Do It: Stand with feet shoulder-width apart. Push hips back and lower down as if sitting into a chair. Keep your chest up and drive through your heels to stand.

Why It Works: Squats build lean muscle in the body’s largest muscle groups, which maximizes your **resting metabolic rate**—burning more fat 24/7.

Tip: Control the lowering phase (eccentric movement) for deeper muscle recruitment.

8. Glute Bridges – Lift & Tighten Your Lower Body (60 seconds)

Targets: Glutes, Hamstrings, Lower Back Health

How to Do It: Lie on your back, knees bent, feet flat. Press through your heels and lift your hips toward the ceiling. Squeeze your glutes hard at the top. Lower back down with control.

Why It Works: Strengthens the posterior chain (backside), which improves posture, reduces lower back pain, and contributes to a firmer, lifted look. Great for countering effects of sitting.