Jumping jacks

are an efficient total-body workout that you can do almost anywhere. This exercise is part of what's called plyometrics, or jump training. Plyometrics* is a combination of aerobic exercise and resistance work. This type of exercise works your heart, lungs, and muscles at the same time.

Jump training may be good for bone health, too. In one study, rats were put on a jumping exercise regimen for eight weeks (200 jumps per week with 40 jumps per day for five days

 

*Plyometrics is a form of exercise that uses powerful, rapid movements to help increase speed, power, and strength. Although people may associate plyometrics training with sports-specific athletic performance, nearly anyone can use plyometrics as a form of exercise to help improve their overall strength and power.

https://www.healthline.com/health/fitness-exercise/jumping-jacks#:~:text=Jumping%20jacks%20are%20an%20efficient,muscles%20at%20the%20same%20time. 

Rebounding

is a low impact, total body workout that enhances your cardiovascular health and aids in weight loss. It boosts metabolism, burns calories, and strengthens the heart muscle

  • Relax. Just a few minutes of bouncing at the end of your day can make a big difference to your health and happiness. Light bouncing can increase blood flow to underused muscles and loosen and release overused ones, plus it helps the body release endorphins (your brain’s natural calming aid, they make us feel good). Being in your body and getting out of the business in your head comes naturally as you bounce, and it can help clear your mind and decrease tension.” 
  • Low impact. Research reveals that exercising on a trampoline reduces approximately 80% of the force exerted on your joints compared to walking/running on pavement.
  • Lymphe function. Rebounding causes the valves in the lymphatic system to open and close simultaneously, increasing lymph flow as much as 15x. This boosts immunity, removes toxins, and help slow down the aging process. Muscle contraction and sweating move lymph fluid. Muscle contraction moves lymph fluid through the lymphatic system, Dr. Maclellan explains, so any type of exercise that causes muscle contraction can benefit the lymphatic system, including rebounding.Dec

https://barregroove.com/bounce-benefits/#:~:text=Light%20bouncing%20can%20increase%20blood,they%20make%20us%20feel%20good).

Wallsit with arm movements

Predominantly working the quadriceps - four muscles found at the front of the thigh that help with knee stability, and everyday functionality like walking, getting up from a seated position, and climbing stairs, wall sits can also help to increase your endurance, balance, core strength and lower back strength. 

What is a wall sit good for?

It strengthens your back, quads, and even your core. And the benefits of wall sits extend beyond just boosting strength — they've been shown to help with everything from improving your balance to lowering blood pressure. > A British Journal of Sports Medicine study suggests that two isometric exercises, planks and wall squats, may be highly effective in lowering blood pressure. Isometric exercises, also known as static exercises, are done without moving a joint. They're performed by keeping a static position and tension on the muscle. 
It becomes full body when:
  •  with arm circles 
  • with arm raises

Planking 

Is planking a complete exercise?
The plank is a full body exercise, meaning it targets muscles of the upper body, core, and lower body. 
In a plank, your hamstrings help with hip extension, keeping a straight line through your body from your trunk to your legs. The plank is considered a full body workout. In particular, it targets your abdominal and lower back muscles. 
How many planks is a good workout?
As a general guideline, Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City, recommends striving to do three sets of up to 60 seconds. “It's OK to start with shorter sets and work up to 60 seconds,” he says.

https://www.healthline.com/health/fitness/what-muscles-do-planks-work 

Rope skipping

"Skipping is an entire body workout. Your legs and calves will feel the burn but your arms, shoulders and core will tighten up, too," Forget separate leg and upper body days, a regular jump rope session will work muscles all over your body – for example, you wouldn't think it would work your ab muscles, but skipping forces you to engage your core to stabilise the body. "Skipping is an entire body workout. Your legs and calves will feel the burn but your arms, shoulders and core will tighten up, too," explains Yanar Alkayat, a level 3 personal trainer. 

https://www.cosmopolitan.com/uk/body/fitness-workouts/a24569/skipping-workout-benefits/  

A widely cited study found that jumping rope is one of the most effective cardio exercises out there—and it can whip you into shape with just a few minutes a day of skipping.  

https://www.menshealth.com/fitness/a19546586/jumping-rope-workout-circuit-exercises/

 

Slow jogging

When you run at a leisurely, comfortable pace, you're far less likely to injure yourself. This is because you're going easier on your joints, muscles, and connective tissues, while also strengthening your lower body muscles. Slow jogging benefits an all-round workout of your lower body muscular systems.

Cardio

There are several benefits to performing cardio exercises early in the morning. Here are some reasons why:

**Boosts Metabolism**: Morning cardio helps kick-start your metabolism for the day, helping your body burn more calories and fat even at rest.

**Hormone Regulation**: Early morning workouts can regulate hormones like cortisol, which can help manage stress and improve overall health.

**Higher Energy Levels**: Starting your day with cardio can provide an energy boost that lasts throughout the day, keeping you more alert and focused.

**Consistency**: By scheduling your cardio for the morning, you're less likely to be derailed by unexpected events that can crop up later in the day, making it easier to stick to your routine.

**Improved Mood**: Starting your day with a cardio workout can release endorphins, which can help boost your mood and set a positive tone for the day ahead.

Doing cardio early in the morning, along with stretching and strength exercises, can be an incredibly beneficial routine for your overall health and well-being.

Deskercise 

Deskercise” is a new term that defines exercises that can be performed throughout the workday while working on the desk. A growing pool of evidence reveals that deskercise is a realistic, accessible, and buildable option to counteract the odds of a secondary job. 

Such exercises are highly effective in relieving stress, boosting energy, increasing flexibility and range of motion, and improving overall productivity.

https://www.news-medical.net/health/Deskercise-Staying-Fit-in-a-Sedentary-Lifestyle.aspx#:~:text=Such%20exercises%20are%20highly%20effective,motion%2C%20and%20improving%20overall%20productivity.

 

Prolonged sitting can lead to tight leg muscles, particu larly in the hamstrings, and stiff joints. The exercises in this guide will help relieve muscle tension and joint stiffness and increase flexibility. Deskercise, or exercises you can do sitting at a desk, is not just for people to do at work.

Just small changes can make a huge difference to your activity levels, and the benefits of exercise are undeniable. Not only does physical activity improve your physical health, but your mental health too – helping you to feel good about yourself and making it easier for you to cope with stress.