Ride a stationary bike for ten minutes on low resistance, or go for a really quick jog around the block. [9] X Research source Jump rope for five minutes. [10] X Research source
Limit yourself to two sets of 15 reps each at first. Then either add reps to each set or add another 15-rep set to your workout. Sink into a lower squat for a more demanding squat as you develop strength and flexibility.
Stretching (especially static stretching) is more beneficial after workouts than before. Although stretching beforehand can increase flexibility, studies have shown that it does little if anything to prevent injury. It also may reduce the power and speed of your exercises.
When starting from scratch, expect your body to need about 4 weeks to build endurance. Don’t push yourself too hard too soon.
