10 ACTIVITIES

AND BENEFITS
Aerobics
Jumping Jacks
Jumping jacks involve jumping to
a position with the legs spread
wide and the hands touching
overhead. This activity helps
increase heart rate, improve
coordination, and strengthen
muscles in the legs and arms.

Running in place
Running in place involves
jogging on the spot, lifting the
knees high. This activity
improves cardiovascular
endurance, burns calories, and
strengthens leg muscles.

High Knees
High knees involve running in
place while lifting the knees as
high as possible. This activity
boosts heart rate, enhances
coordination, and strengthens
the core and leg muscles.

Burpees
Burpees are a full-body
exercise that combines a squat,
push-up, and jump. They help
improve cardiovascular fitness,
build strength, and enhance
endurance.

Dancing
Aerobics often incorporates
dance movements such as
salsa, hip-hop, or Zumba.
Dancing is a fun way to improve
coordination, flexibility, and
cardiovascular health while
burning calories.
10 ACTIVITIES
AND BENEFITS
Aerobics
Step Aerobics
Step aerobics involves using a
raised platform to perform
various cardio and strength
exercises. This activity enhances
cardiovascular fitness, tones
muscles, and improves
coordination.

Kickboxing
Kickboxing combines martial
arts moves with cardio
exercises. It helps improve
cardiovascular endurance,
coordination, agility, and
strength.

Jump Rope
Jumping rope is a high-intensity
aerobic activity that improves
cardiovascular fitness,
coordination, and agility while
burning calories and
strengthening leg muscles.

Cycling
Indoor cycling classes provide a
low-impact aerobic workout
that strengthens the legs,
improves cardiovascular health,
burns calories, and enhances
endurance.

Aqua Aerobics
Aqua aerobics involves
performing aerobic exercises in
water. This low-impact activity
improves cardiovascular fitness,
tones muscles, enhances
flexibility, and provides
resistance training.