Easy Plan - 10-15 min per day
20 squats
10-15 push-ups
20 lunges
30s plank
Optional 10 min walk
Note: Small, quick, keeps the body active.
Simple Daily Workout
Choose the one that fits your time and experience.
Hard Plan - 20-30 min per day
Daily circuit
40 squats
20 push-ups
20 burpees
30s plank
20 crunches
Repeat: 2-3 rounds.
Plan Summary
Easy: 10-15 min/day - minimal daily routine to stay active.
Hard: 20-30 min/day - short circuit, repeat 2-3 rounds.
Guidelines: Focus on controlled movement and breathing. Scale reps if needed.
Progression: add rounds, increase reps or reduce rest to become harder.
Notes:
Warm up briefly before the circuit (2-3 min mobility).
Listen to your body and adjust intensity.
Consistency > intensity for habit building.