1. Jumping Jacks
Stretch your arms and legs. Stand erect, keep your spine and head straight, arms resting beside your body, and feet together. Bending your knees slightly, jump in the air as high as you can. Spread out your legs a little wider than shoulder-width apart as you jump. Stretch your hands simultaneously, in line with the shoulders. While coming down, make sure your feet rest on the floor and are shoulder-width apart, while your hands are stretched out above the head. Jump back to step 3 and repeat steps 4 to 6, without a break, until you complete one set. Do 2 sets of 30 reps each, to begin with, and increase the reps to 100 with time.
2. Box Jump
Stand straight. Your back should be firm. You should be in an athletic position. Make sure the feet are slightly apart. Stand away from the box, but not too far. Get down into a quarter squat position very quickly. Swing your arms and push your feet off the ground and jump on to the box. Do not make the mistake of landing with a thud. The lighter the landing is, the better it is for you. Finish 5 sets of 3 reps and take rest for some time as continuous box jumping can strain the nerves.
3. Butt Kicks
Stand straight with your feet hip-width apart and place your hands by your sides. Bring your right heel to your buttocks by contracting the hamstring. Place the ball of the right foot back on the ground and bring your left heel to the buttocks. Do this a few times. Once you are comfortable, accelerate your speed. Do 2 sets of 30 reps with an accelerated speed.
4. Skater Squat
Stand straight and keep your spine and head erect. Keep your feet together while allowing your arms to rest beside your body. Jump to your left while extending your left arm backward. Simultaneously, bring your right fist toward your chin. The left foot should be placed on the floor while the right leg is raised backward. Squat swiftly and instantly. Do the same with the other side. Continue the workout, changing sides swiftly and fluidly. Do 2 sets of 30 reps each, to begin with, increasing your reps to 100 with time.
5. Skipping Rope
Stand straight. Keep your spine and head erect, and hold the rope with the hands behind your body. Make sure that the hands are at least one foot away from your body, or there are chances of you tripping over. Swing the rope forward and hop over it, allowing it to move behind your body. Jump on your toes. Allow your wrists and hand to move along with the handles. Do 2 sets of 30 reps each, to begin with, increasing your reps to 100 with time.
6. Jump Lunges
Stand straight, keep your foot together, and hands resting beside your body. Keep your spine and head erect. Inhale and lunge forward with the right leg, bending the elbows, with the hands folded into fists. Bring your left hand in front of your chest, while the right one rests on the hip. Jump, quickly switching your arms and legs, allowing yourself to land in a lunge with the left foot. This makes one rep. Keep alternating the legs as you jump and lunge without breaking until you complete one set. Do 2 sets of 30 reps each, increasing your reps to 100 with time.
7. High Knee March
Stand on the floor, keeping your spine and head erect. Your feet should be together, while the hands rest beside your body. Lift your feet, one at a time, allowing your knees to come until your waist. Simultaneously, move the opposite hands – left hand with right knee and vice versa. Maintaining the pace, march continuously for 50 counts, which ideally takes 20 seconds. Do 3 such sets to reap the maximum benefits.
8. Kick Boxing
A heavy boxing bag is required to enhance your cardio speed and improve movement and hand-eye coordination. Start by throwing a powerful punch to the bag with your elbow. Punch it with the other elbow. Grab the bag and extend your leg back. Kick the punching bag with your knee. Repeat with the other leg. Do it initially for 30 minutes, increasing the time as you become an expert. Increase the height of the bag gradually, so that your kicks are higher.
9. Crab Walk
Sit on the floor, bending your knees at a 90-degree angle. Place your hands below your shoulders, palms on the floor, and fingers pointed towards you. Lift your hip by distributing the entire body weight on your hands and legs. Walk forward and backward with your legs and arms. Do it for a minimum of 20 minutes.
10. Mountain Climbers
Lie on the floor in a plank position with your body balancing on your wrists. Your body should be in a straight line from head to toe. Keeping your lower back arched, bend your left knee towards your chest. Hold the pose for 2 seconds, return to the initial position, and swiftly repeat with the right leg. This makes one rep. Do this without a break until you complete one set. Do 2 sets of 20 reps each, improving the reps to 50 with practice.