Follow this 5-day workout plan to strengthen your entire body with structured routines.
1
Day 1: Cardio Foundations
Focus on fundamental cardio movements to establish baseline endurance.
- Light dynamic stretches (5 minutes): arm circles, hip rotations, leg swings
- Slow walk or march in place for 5 minutes
- Static stretches for calves, quads, and hamstrings
2
Day 2: Building Endurance
Increase intensity with more dynamic movements to improve stamina.
- Light jog in place (5 minutes)
- Dynamic stretches (butt kicks, arm swings)
- Easy walk for 5 minutes
- Static stretches focusing on legs & hips
3
Day 3: Elevated Cardio Push
Challenging intervals and bodyweight exercises to boost stamina.
- Light jumping jacks or skip rope (3 minutes)
- Dynamic full-body stretches: arm circles, leg swings
- Walk or march slowly for 3 minutes
- Static stretching (legs, back, shoulders)
4
Day 4: Steady Pace & Intervals
Combine moderate continuous effort with targeted bodyweight exercises.
- Light jump rope or marching in place (5 minutes)
- Dynamic stretches focusing on hips and arms
- Light walk or slow pedaling (3 minutes)
- Static stretch for major muscle groups
Cap off the week with final interval bursts and bodyweight combos.
- Jumping jacks or skipping rope (2-3 minutes)
- Dynamic stretches for arms, legs, and torso
- Walk or gentle march for 3-5 minutes
- Static stretching for calves, quads, hamstrings, and glutes