Short home workouts, real progress

Standing & seated core

Belly focus circuit

• Standing knee-to-elbow crunch — 15 each side
• Standing knee raises — 15 each leg
• Standing torso twists — 30 total
• Seated knee lifts — 15 (sit towards the front of a sturdy chair)
• Seated alternating knee-to-elbow — 20 total
• Seated leg extensions — 15 each leg
• High-knee march — 45 sec
• Do 3 rounds · Rest 30–45 sec between rounds

No floor work needed. These moves strengthen and tighten your stomach muscles — pair them with your capsule and balanced eating to shift the fat around them.

Whole body

Full-body fat burner

• March + arm swings — warm-up, full body
• Chair squats — thighs, glutes, core
• Standing knee-to-elbow crunch — abs, obliques
• Standing side leg raises — hips, thighs, glutes
• Standing punches — arms, shoulders, core
• Chair sit-to-stand — legs + glutes
• Standing knee raises — core + hip flexors
• Wall push-ups — chest, shoulders, arms
• Standing kickbacks — glutes + hamstrings
• Seated knee lifts — lower core
• Standing torso twists — waist + core
• Fast march / high knees — full body + cardio
• Do 3 rounds · 40 sec work + 20 sec rest per exercise

Want more shaping? After the 3 rounds, add: 20 squats · 15 side leg raises each side · 15 kickbacks each side · 20 standing knee-to-elbow crunches each side · 1 minute of brisk marching.

Mobility & energy

Morning wake-up

• Cat-cow stretch — 45 sec
• Standing side reaches — 45 sec
• Hip circles — 45 sec each direction
• Standing forward fold — 45 sec
• Arm swings & shoulder rolls — 45 sec
• Finish with 10 slow, deep breaths

Stretch & rest

Recover & unwind

• Seated hamstring reach — 60 sec each leg
• Butterfly stretch — 60 sec
• Seated spinal twist — 45 sec each side
• Child's pose — 60 sec
• Neck & shoulder release — 45 sec
• Breathe slowly through every stretch