Warm-up: Start with a 5-10 minute warm-up to get your heart rate up and prepare your

muscles for exercise. You can do jumping jacks, high knees, or a brisk walk or jog in place.

Workout Routine:

Push-Ups (Upper Body): 3 sets of 10-15 repetitions. You can start with knee push-ups if
regular push-ups are too challenging.

Plank (Core): Hold for 30-60 seconds. Try to increase your plank time gradually.
Lunges (Lower Body): 3 sets of 10-15 repetitions per leg. Alternate legs with each lunge.
Mountain Climbers (Full Body/Cardio): 3 sets of 20-30 seconds. Keep your core engaged
and maintain a fast pace.

Glute Bridges (Lower Body): 3 sets of 15-20 repetitions. Focus on squeezing your glutes at
the top of the movement.

Leg Raises (Core): 3 sets of 10-15 repetitions. Lie on your back, lift your legs, and lower them
without letting them touch the ground.

Burpees (Full Body/Cardio): 3 sets of 10-15 repetitions. This is an intense exercise that
combines strength and cardio. Modify as needed.

Russian Twists (Core): 3 sets of 15-20 twists per side. Use a water bottle or something
similar as makeshift weights if you want to increase the challenge.

Cool Down: Finish your workout with a 5-10 minute cool-down, which can include stretching
exercises for all major muscle groups. Focus on stretching your chest, arms, legs, and back.

Hydration: Stay well-hydrated throughout your workout.

Nutrition: Remember that weight loss is not just about exercise but also about your diet. Aim
for a balanced diet with lean proteins, vegetables, fruits, whole grains, and limit your intake of
processed foods, sugary drinks, and excessive calories.

Consistency: Since you're not taking any rest days, it's essential to listen to your body. If you
start feeling fatigued or notice any signs of overtraining, consider taking a rest day or reducing
the intensity of your workouts on some days.