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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