Cardio exercises

150min/week

- jogging / brisk walking

- cycling

- jumping rope

- staircase running

- jumping jacks

- burpees

- mountain climbers

- squat jumps

https://www.womenshealthmag.com/fitness/a22995307/cardio-exercises/

Full body workout

https://www.prevention.com/fitness/workouts/g25654172/15-minute-full-body-workout/

https://www.onnit.com/academy/full-body-workouts-for-women/

https://www.verywellfit.com/total-body-4157159
4-5 exercises

3-4 sets

10-15 reps

About 45mins + warm up and cool down (5-10mins)

Program length 8 or 12 weeks, 4 or 6 week blocks

Lower body workout example

A. squat 4sets x 15reps

Rest 60-90sec

B. hip thrust 4sets x 15reps

Rest 60-90sec

C. lunge 3 sets x 12 reps

Rest 60-90sec

D. stiff led deadlift 3 sets x 15 reps

Rest 60-90sec