This challenge aims to begin your workout at home regularly and create a healthy exercise habit. Your goal is to stay with your planned training for four weeks (5 times a week). It is a great way to stop making excuses as no equipment is required, and each exercise session is only under 10 minutes per day. And 28 days duration is good to create a healthy habit.

Simple rule:

– Do a short workout session five days a week for four weeks with two types of exercises (example: high knees and butt kick exercise).

– Choose any day/time that suits you.

– Do as many reps as you can with good form in one minute. Three sets for each exercise. Rest for 30 sec in between each set and one minute in between each type of exercise.

– Record your number of reps and check your progress for each week.

– A good practice to do your warm-up and cool down for each exercise session (example: marching in place).

– You can adjust your intensity to your level and listen to your body during your training.

High Knees

Stand with your feet hip-width apart. Lift your left knee to your chest and then switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a higher speed as your progress.

Butt Kicks

Stand with your feet hip-width apart with your arms at your side. Slowly bring your right heel to your buttocks and place the ball of your right foot back on the ground.  Bring your left heel to your buttocks and continue to alternate your leg, focusing on quick leg turnover like you’re jogging in place.