It depends on your current fitness levels and your objective. Assuming it’s to improve overall fitness and not to run a marathon, there are four areas you can start with:
over 20 mins, 30 seconds of exercise, 20 seconds of rest 4 times, 4 sets.
There is no one size that fits all, when you start you should start to feel improvements within 6-8 weeks provided you have been consistently exercising at least 5 times a week over that period.
Focus on your protein intake so that’s foods which are rich in protein, such as meat, fish, eggs, if you’re a vegetarian having things like lentils and chickpeas which are high in protein.
NUTRITION. Focus on what you’re eating, be in calorie deficit, have smaller portions sizes, eat slower, eat plenty of protein, drink water and eat natural unprocessed foods.
Don’t diet. Think of it as more of a lifestyle change to eat a balanced more nutritious diet. Really take the time to understand what you are doing and why you are doing it. Eat a natural balanced diet which has protein, carbohydrates, fats and fibre.
HIIT (high intensity interval training) with HIIT the effects and benefits lasting for 24 hours. You burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.
Yes, you can. There are plenty of compound movements you can do:
1. Walking lunges
2. Push ups
3. Jumping Jacks
Doing 20 seconds of each of those exercises with 10 seconds rest, repeated four times, is a really good workout.