Exercising At Home

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The ​World Health Organization recommends a minimum of 150 minutes of moderate-intensity physical activity throughout the week. The exercises below are deemed as moderate-intensity and two sessions a day; one in the morning and another in the evening for 6 days a week would be considered as adequate.
Rocket jumps: 2 sets of 15 repetitions 





For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs.
Jump up, driving your hands straight above your head and extending your entire body. Land softly, re-position your feet and repeat.
Recovery: walk or jog on the spot for 15 to 45 seconds.
Star jumps: 2 sets of 15 repetitions





To do a star jump, stand tall with your arms by your side and knees slightly bent.
Jump up, extending your arms and legs out into a star shape in the air.
Land softly, with your knees together and hands by your side.
Keep your abs tight and back straight during the exercise.
Squats




As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.
Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor.
Keep your back straight and don't let your knees extend over your toes.
Recovery: walk or jog on the spot for 15 to 45 seconds.
Tap backs: 2 sets of 15 repetitions



To start tap backs, step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement.
Look forward and keep your hips and shoulders facing forward. Do not let your front knee extend over your toes as you step back.
For more of a challenge, switch legs by jumping (also known as spotty dog), remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.
Recovery: walk or jog on the spot for 15 to 45 seconds.
Burpees: 2 sets of 15 repetitions


To do a burpee from a standing position (1), drop into a squat with your hands on the ground (2). 
Kick your feet back into a push-up position (3). Jump your feet back into a squat (4) and jump up with your arms extending overhead (5).
For an easier burpee, stand up instead of jumping (5).
Then cool down with a stretch routine.
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