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Transform your body in just 30 days by doing these.

There are a million ways to get better with your health. Lack of physical activity has been listed as a risk factor for many lifestyle diseases like heart disease, cancer, hypertension, obesity, and cognitive decline. I'll show you five routines you can do to get in enough exercise and daily activity for your body and mind's transformation.





The fact that you can be healthy while staying active has been proven over and again to be true. The fact that you do not even have to do too much for so long makes it more beautiful. With just a few repetitions of certain body movements, you can get your cardio exercises in and feel and look great in no time.


Even when you're having demanding jobs or you're a business executive that never has time to take a walk in the park, these five home exercises got you covered. With an average of five minutes daily, you can get your body and mind fully exercised and energised for the day's events and activities.


Quickly, let's take a look at the top 5 (five) easy home routines you can do to get your body active and healthy. No equipment or fancy gear is needed for the basics. You also have the option of starting with one and as you go and add others along the way. The goal is to get as active as one possibly can on a daily basis. Just move it!


  1. Jumping jacks

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You can engage your entire body with this exercise movement in a few minutes. You can follow this set timing if you are a beginner or looking to get the most out of this movement.


20 seconds jumping jack

30 seconds rest

20 seconds jumping jack

30 seconds rest

20 seconds jumping jack

30 seconds rest

20 seconds jumping jack

30 seconds rest

20 seconds of jumping jacks

30 seconds rest



2. Burpees

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Burpees have been the most loved by many who initially never thought they could complete a move at the start. Burpees give the mashup between body weight movement and cardio while maintaining coordination at the same time. You are able to engage your entire body with this exercise movement in a few minutes. You can follow this set timing if you are a beginner or looking to get the most out of this movement.


10 burpees

1 minute rest

10 burpees

1 minute rest

10 burpees

1 minute rest

10 burpees

1 minute rest

15 burpees

1 minute rest



3. Butt kicks

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Mere looking at it, it paints a picture of you running on the spot. Yes, and with your legs made to travel higher, and close to your butt. Buttkick is a great cardio exercise that satisfies you just like running along a long road. You can follow this set timing if you are a beginner or looking to get the most out of this movement.



10 burpees

1 minute rest

10 burpees

1 minute rest

10 burpees

1 minute rest

10 burpees

1 minute rest

15 burpees

1 minute rest



4. Push-ups

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Push-ups help to work and touch most of the upper body. The chest, shoulder, arm, and abdominal regions are all engaged here. It will not take so long to engage and begin to feel the effect of this exercise on your body. You can follow this set timing if you are a beginner or looking to get the most out of this movement.


10 push-ups

30 seconds rest

10 push-ups

30 seconds rest

10 push-ups

30 seconds rest

10 push-ups

1-minute rest

15 push-ups

1-minute rest



5. Jump Squats

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Squats help to engage more of the lower body part. The lower limb region of the body often receives very less attention during our exercises. But with jump squats, it can be worked on effectively. You can follow this set timing if you are a beginner or looking to get the most out of this movement.


20 seconds jump squats

30 seconds rest

20 seconds jump squats

30 seconds rest

20 seconds jump squats

30 seconds rest

20 seconds jump squats

30 seconds rest

20 seconds jump squats

30 seconds rest



For a start, you can choose any one, two or three to get yourself in motion.

You would only need about five to ten minutes daily for this. I know you can spare. You can choose to do any of the exercises. Before you go into the bathroom is a good time.



Gif credit: all gifs are from giphy

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