Sumo squats: To do a sumo squat, spread your legs out more than shoulder-width apart and point your toes outward. Then, lower your body into a sitting position before rising slowly back to standing. [2] X Research source Goblet squat: Like with a sumo squat, spread your legs wide and point your toes out. Hold a kettlebell or dumbbell with both hands, with the weight hanging in front of your chest. Then, do your squats. [3] X Research source Jump squats: With a jump squat, start with your legs a little wider than hip-width apart. Sit back like you’re doing a regular squat, then propel yourself up into a jump. Go directly into your next squat and continue until you finish your set. [4] X Research source

Reverse lunge: Start in a standing position with your feet about hip-width apart. Then, step back and bend your knees to lower yourself down toward the ground. Pause when your front knee is bent at a 90-degree angle, then slowly come back up. [6] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Side lunge: To do a side lunge, step out to the side rather than to the front or back. Dumbbell lunge: For a dumbbell lunge, hold a weight in each hand, at your hips or down at your sides, while you do your lunges. [7] X Research source

Pause about 30 seconds between your sets to give your muscles a moment to recover. If you need help balancing, grab onto a chair or other sturdy piece of furniture for extra support.

Do 2 to 3 sets of 10 to 15 reps.

Do 2 sets on each side, resting about 1 minute between your sets.

Romanian deadlifts: In a Romanian deadlift, you don’t put your weight down between reps. Instead, stop when the weight is hovering over the floor and go into your next set. This works especially well if you have dumbbells or a kettlebell instead of a barbell.

Cycle for at least 10 minutes to make your workout count. [13] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source

When you’re first using an elliptical, only do 10 minutes so you don’t over do it. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Increase your workout length when you stop feeling challenged.

If you don’t have access to a pool at home, look for a community pool in your area, a local natatorium, or a gym that has a pool. Some schools will also let the community use their pool on certain days.

Sports are a great way to have fun while getting your exercise.

Some experts say you should rest at least 48 hours between strength training workouts. [20] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source If your muscles are still sore, it might be best for you to wait another day to do strength training.

30 minutes of moderate exercise 5 days a week. 50 minutes of moderate exercise 3 days a week. 25 minutes of vigorous exercise 3 days a week. 10 to 15 minutes of vigorous exercise 5 days a week.

It’s okay to do yoga or take a leisurely walk on your rest day.

Dancing. Jumping rope. Taking a walk outside.

It’s better to stretch after your workout when your muscles are warm, rather than before your workout. [26] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Stretch in smooth motions. Do not bounce when stretching as this can cause injury. Make sure you breathe during stretching and hold each stretch for 30-60 seconds minimum. [27] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Once the exercises become easy, try adding weights or increasing how much weight you’re using. You could also add a set or increase the number of reps you do.

Balance is key. Try to eat from each food group — grains, protein foods, vegetables and fruits, and dairy. [31] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Eat moderately. Don’t have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even a cookie or some ice cream can be okay, as long as it’s balanced out with other, healthier foods.