
WalkingBeginner
Try walking briskly at a 3 to 3.5-mph pace (or 4.8 to 5.6-kph pace), beginning with 30 minutes per day for the first three weeks.
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WalkingIntermediate
If you are already in good shape, start at this level. If not, you can continue here after about a month of the "Beginner" program.
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WalkingAdvanced
If you already do fitness walking and/or are in excellent shape, increase the intensity of your workout.
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SwimmingBeginner
Try swimming with a float for around 30 minutes per day for at least 3 days per week.
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SwimmingIntermediate
If you are already in good shape, start at this level. If not, you can continue here after about a month of the "Beginner" program.
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SwimmingAdvanced
If you swim a lot and/or are in excellent shape, increase the intensity of your workout.
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CyclingBeginner
Try cycling on a elliptical bike for 3 times per week. During your training, cycle as much as you can.
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CyclingIntermediate
Once you are able to cycle 5 km easily, try to add in resistance (start from level 1) that you are comfortable with.
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CyclingAdvanced
By now, your body should be adapted to cycling. From here onwards, you will be transit to cycling outside with a real bike.
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Jogging / RunningBeginner (Treadmill)
Start with the speed you are comfortable with, and slowly adjust to the speed.
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Jogging / RunningIntermediate (Treadmill)
From the base speed that you have build from beginner training, slowly add incline to your current speed.
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Jogging / RunningAdvanced
By now, you should be able to run 2.4km without treadmill. Try to run 2.4km for at least 2 times per week.
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Bodyweight Home WorkoutBeginner
Bodyweight squats, Push-ups, Walking lunges, Second Plank, Jumping jacks
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Bodyweight Home WorkoutIntermediate
If the beginner bodyweight workout starts to feel easy for you, you can increase the difficulty by adding resistance.
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Bodyweight Home WorkoutAdvanced
If you are very fit or in excellent shape, you can increase the difficulty of the bodyweight workouts.
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YogaAdvance - Cat-Cow Pose
Body in all fours position (position your body like a cat/cow). Make sure your shoulder is over your wrist.
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YogaAdvance - Chair Pose
Stand tall with feet together and arm relaxed. Sink your hips down, reaching your fingertips towards the ground.
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YogaAdvance - Table-Top Crunches
Lie on your back with your legs up at a 90-degree angle. Keep your core tight and inhale.
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