Hello there,
A good fitness program consists of the followings:
1. Cardio exercise - choose a cardio (running, swimming, walking, biking, jumping rope.......etc) you enjoy doing and do it 3-4 times per week, for 20-30 mins each. The cardio
burns off body fat, strengthens your heart to keep it in good shape. It also expands your lung capacity so you're able to take in more oxygen into your body
2. Toning exercise/strength training - it helps you build muscles and burns off body fat even more efficiently since muscles are metabolically active, so they burn more fat. Do 3-4 times per week, for 10-20 mins each
3. Stretching - it helps to increase your flexibility and maintains your muscles in nimble and flexible state so that you move efficiently and you've lower risk of injuries. Stretch for 3 times per week for about 10-15 mins each
4. Eat healthy, nutritious diet, to maintain good health and keep excess weight off