Beginner 7-Day Aerobics Plan

Build a safe routine with low-impact work and mindful breathing. Keep posture tall and progress gradually.

1. Day 1: 15 min low-impact march + arm circles
2. Day 2: 20 min step-touch + side reaches
3. Day 3: Rest or 10 min calm breathing
4. Day 4: 20 min low-moderate intervals
5. Day 5: 15 min mobility flow + heel digs
6. Day 6: 25 min brisk march
7. Day 7: 10 min breathing + gentle walk

Hydrate, warm up 5 minutes, and stop if pain or dizziness occurs.