Deanne Pandey chalks out a fitness plan for you

A minute's rest is needed in between exercises. Proper form is important. Do not hold your breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body

1. Jog in place: 3 minutes

2. Jumping jacks: 25 repeats wCrunches: 15 repeats

3. Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.

Muscle worked: Rectus abdominis.

4. Hip bridges: 10 repeats

Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table... your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your glutes (butt muscles) and then lower yourself.

Muscles worked: Lower back, hamstrings, glutes.

5. Step-ups: 1 min

Muscles worked: Glutes, hamstrings, quards.

You will need a stepper for this.

6. Reverse crunches: 15 repeats

Lie on your back with your hands on your sides. Keep your knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, then lower your knees.

Muscles worked: Lower abs and obliques.

7. Mountain climbers: 1 min

Get on your hands and knees and raise your knees like a starting block sprinter. Run in place in that position, supporting your upper body with the palms of your hand. Keep your back straight.

Muscles worked: Triceps, deltoid muscles, glutes, quards, hamstrings, calves.

8. Push-ups: 15 repeats

Muscles worked: Triceps, deltoids, pectorals.

9. Squat thrusts: 1 min

Stand straight. Now, drop to a crouch position. Immediately, thrust your legs out straight behind on your toes, in push-up position, now jump to pull legs back to chest, in crouching position, then stand up straight,

Muscles worked: Arms, legs, chest, lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.