Fitness Advices | KitaKurang

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.

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.

If you already do fitness walking and/or are in excellent shape, increase the intensity of your workout.

Try swimming with a float for around 30 minutes per day for at least 3 days per week.

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.

If you swim a lot and/or are in excellent shape, increase the intensity of your workout.

Try cycling on a elliptical bike for 3 times per week. During your training, cycle as much as you can.

Once you are able to cycle 5 km easily, try to add in resistance (start from level 1) that you are comfortable with.

By now, your body should be adapted to cycling. From here onwards, you will be transit to cycling outside with a real bike.

Start with the speed you are comfortable with, and slowly adjust to the speed.

From the base speed that you have build from beginner training, slowly add incline to your current speed.

By now, you should be able to run 2.4km without treadmill. Try to run 2.4km for at least 2 times per week.

Bodyweight squats, Push-ups, Walking lunges, Second Plank, Jumping jacks

If the beginner bodyweight workout starts to feel easy for you, you can increase the difficulty by adding resistance.

If you are very fit or in excellent shape, you can increase the difficulty of the bodyweight workouts.

Body in all fours position (position your body like a cat/cow). Make sure your shoulder is over your wrist.

Stand tall with feet together and arm relaxed. Sink your hips down, reaching your fingertips towards the ground.

Lie on your back with your legs up at a 90-degree angle. Keep your core tight and inhale.