Exercises are to be done two or three times a week on non-consecutive days for four weeks. Combine walking, jogging, cycling or climbing the stairs in your home for 20-45 minutes three to five times a week for the results you desire.

To increase the challenge:
Increase the intensity (reps or sets) or the difficulty (beginner-advanced).

Rest options:
Option 1: Rest 30 seconds between sets. Once sets are completed for that exercise, move on to the next exercise.

Option 2: Do exercises 1, 2 and 3 one after the other with no rest between exercises. Once completed, rest 30-45 seconds and repeat circuit. This will keep your heart rate high and keep your metabolism constantly burning those pesky unwanted calories.

12-15 reps each leg / 2-4 sets / Rest option 1 or 2
What you need: bench or stairs, gliding discs or paper plates (carpet) or small hand towel (bare floor), a set of dumbbells (for the added challenge).