Start by jogging at a low speed. You can run on a trail, on the road, or on a treadmill. When your body gets warmed up, start running at a higher speed, but do not sprint. Depending on your fitness and endurance levels, you can slow down or stop after running for 1-2 minutes. Catch your breath and then start running again.
2. Rope Jumps
Stand straight with your legs together. Hold an end of the rope in each hand. Make sure the rope is behind you. Swing the rope above your head and bring it in front of you. Right when it comes near your feet, lift both your feet off the ground and jump. Let the rope slide. Get back to the original position.
3. Jumping Jacks
Stand straight with your feet close together. Keep your hands by your side, shoulders rolled back, and chest out. Jump and land on the floor with your feet wider than shoulder-width apart. Simultaneously, raise your hands above your head. Jump and land on the floor with your feet close together. Also, bring your hands back to the starting position.
4. Jumping Squats
Stand straight with your feet shoulder-width apart. Push your hips back, flex your knees, lower your body and come to a sitting posture. Make sure your knees are not overshooting your toes. You can extend your hands in the front and hold one wrist with the other hand to balance your body. Release your wrists, swipe them down to your sides and use that force to propel your body upward into a jump. Land softly on the floor. Get back to a squat again.
5. High Knees
Stand straight with your feet shoulder-width apart. Flex your elbows so that your forearms and arms are at 90 degrees with each other. Keep your forearms extended in front of you, and palms facing the floor. Jump on your right and left legs alternately. Make sure your knees touch your palms.
6. Flutter Kicks
Lie down on your back, keep your hands by your side, and palms flat on the floor. Lift your legs off the floor so that they are at a 30-degree incline. Keeping your legs straight, lift your right leg and lower your left leg. Do not touch the floor. Bring your left leg up and lower your right leg. Do this at a faster pace.
7. Jumping Lunges
Stand straight with your shoulders rolled back, chest out, and core engaged. Keep your hands on your waist. Jump and land softly on the floor with your right leg in front and left leg behind. Both your knees should be flexed, and your thighs at 90 degrees with your shins. Jump and switch legs. Land softly with your left leg in front and right leg behind.
8. Hip Thrusts
Sit down facing away from a box or gym bench or home sofa. Flex your knees and keep your feet flat on the floor. Lean back and place your arms and the back of your shoulders on the box or bench or sofa. This is the starting position. Push your hips up toward the ceiling. Stop when your hips, spine, and neck are in the same line. Hold that pose for a moment and then lower your hips. This time, do not let them touch the floor. Lift them again when they are just about to touch the floor.
9. Leg Up Crunches
Lie down on a mat. Lift your legs either straight up or flex your knees and keep your thighs and shins at 90 degrees to each other. Place your fingertips on the back of your head, and your thumbs right behind your ears. Lift your head and look at your knees. Go back down to the starting position.
10. Weighted Russian Twist
Hold a medicine ball with both your hands and sit down on a mat. Flex your knees and keep your feet flat on the floor. Lean back a little and lift your feet off the floor. Twist to your right and then to your left.