14-Day At-Home Workout Routine

Exercises: 3 sets of 10 push-ups, 15 squats, 10 lunges (each leg), 30-second plank.

Focus on a mix of yoga poses and stretches targeting all major muscle groups.

Exercises: 4 sets of 15 sit-ups, 20 Russian twists, 30-second side plank (each side), 1-minute plank.

20 minutes of interval training: 30 seconds of high-intensity (e.g., running in place) followed by 1 minute of low-intensity (e.g., walking).

Exercises: 3 sets of 15 squats, 12 lunges (each leg), 20 calf raises, 15 glute bridges.

Take this day to rest and recover. Light stretching or a leisurely walk is recommended.

Exercises: 3 sets of 10 push-ups, 15 dips (using a chair), 10 arm circles (each direction), 30-second plank.

A Pilates session focusing on core strength, flexibility, and overall body conditioning.

Exercises: 3 sets of 10 burpees, 12 squat jumps, 15 lunges (each leg), 1-minute plank.

High Intensity Interval Training: 20 minutes of 40 seconds on, 20 seconds off, choosing exercises like high knees, burpees, and mountain climbers.

Exercises: 3 sets of 20 sit-ups, 30-second side plank (each side), followed by 20 minutes of yoga focusing on flexibility.

Activities: A long walk or a light bike ride, with some stretching to keep muscles loose.

20 minutes of cardio (e.g., jogging, brisk walking) followed by 4 sets of 15 crunches and a 1-minute plank.

A comprehensive stretching session targeting all major muscle groups, to improve flexibility and reduce muscle tension.