Week 1-2: Foundation Building

• Day 1, 3, 5: 30 minutes of standing cardio (marching in place, high knees, butt kicks)
• Day 2, 4, 6: 20 minutes of standing strength training (squats, lunges, calf raises)
• Day 7: Rest or light stretching

Week 3-4: Intensity Increase

• Day 1, 3, 5: 40 minutes of HIIT (jumping jacks, mountain climbers, burpees)
• Day 2, 4, 6: 30 minutes of standing strength training (add weights to squats and lunges, include arm exercises)
• Day 7: Rest or yoga

Week 5: Peak Performance

• Day 1, 3, 5: 50 minutes of mixed cardio and strength (alternate between 5 minutes cardio and 5 minutes strength)
• Day 2, 4, 6: 40 minutes of high-intensity circuit training
• Day 7: Active recovery (light cardio or stretching)

Remember to warm up before each session and cool down afterward. Stay hydrated and listen to your body, adjusting intensity as needed.