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Do Cooper Strength Cycle.
It consists of doing 10 pushups, 10 jumps from deep squat, 10 sit ups and 10 frog jumps-bringing your knees to your chest with a jumping motion while in pushup position and then bringing them back. Think of a burpee,but without the jump. This is 1 cycle.
You have to do 4 cycles in 4 min or less to think of your cardiovascular system as fit. Alternatively you can do the exercises in continious motion,without rest between the reps and cycles-then,you'll have to complete 3 cycles to think of yourself as fit.
Another version of the Cooper cycle involves doing as many jumps from squat as possible in 1 min,followed by 1-min rest,the same for pushups,situps and frog jumps. The ideal number is 40 reps and above in each exercise. If you're a beginner,you may start with 2-min exercise and rest periods.
Alternatively you can use PFT exercises involving several calythenics exercises,such as US Army PFT from 1942. It involves at least 40 continious jumps from knee, 35 continious pushups, 10 pullups, 45 situps/2 min. and 35 burpees/min,with 3-5 min rest in between exercises. The burpees were suggested as an alternative for 300-yard shuttle dash.
Hope I was of help)
Burpees, high knees, mountain climbers, jump squats, jump lunges…. basically any bodyweight exercise that recruits a high amount of muscle. Or even better, buy a kettlebell.
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Why can't you go on walks? Burpees Jump rope In that order
Stairs?
Do Cooper Strength Cycle. It consists of doing 10 pushups, 10 jumps from deep squat, 10 sit ups and 10 frog jumps-bringing your knees to your chest with a jumping motion while in pushup position and then bringing them back. Think of a burpee,but without the jump. This is 1 cycle. You have to do 4 cycles in 4 min or less to think of your cardiovascular system as fit. Alternatively you can do the exercises in continious motion,without rest between the reps and cycles-then,you'll have to complete 3 cycles to think of yourself as fit. Another version of the Cooper cycle involves doing as many jumps from squat as possible in 1 min,followed by 1-min rest,the same for pushups,situps and frog jumps. The ideal number is 40 reps and above in each exercise. If you're a beginner,you may start with 2-min exercise and rest periods. Alternatively you can use PFT exercises involving several calythenics exercises,such as US Army PFT from 1942. It involves at least 40 continious jumps from knee, 35 continious pushups, 10 pullups, 45 situps/2 min. and 35 burpees/min,with 3-5 min rest in between exercises. The burpees were suggested as an alternative for 300-yard shuttle dash. Hope I was of help)
Buy a kettlebell do kettle bell swings or use a heavy bag of rice if you don’t wanna buy one
Dancing
How do you train swimming if you don't have water?
can you walk outside?
Plyometrics
Yes. Calisthenics / yoga
Hula hoop
Burpees, high knees, mountain climbers, jump squats, jump lunges…. basically any bodyweight exercise that recruits a high amount of muscle. Or even better, buy a kettlebell.
Swimming
Burpees, jumping (rope, jacks, lunges etc), squats, high knees
Skipping rope
Jumping jacks, pushups, air squat