Do the dance moves
You can do dance exercises to improve cardiovascular health, moving your body will increase strength for muscles and joints such as dancing, hip hop, ballet...
Dancing builds muscle, from lifting your partner's body weight to keeping your partner in the air, stretching your muscles and maintaining your posture while being lifted.
Weight lifting
Lift weights two to three times a week. Start with small 2- to 5-kg dumbbells and do exercises like bicep curls to strengthen your arms.
Wear ankle weights to do exercises that build strength in your lower body. Gradually lift heavier weights and increase repetitions to build muscle mass.
Take the stairs
Climbing stairs strengthens your legs and increases your endurance, allowing you to exercise for longer. Using stairs to go up two flights of stairs or down three flights of stairs while carrying weights will help build strength. Increase the speed at which you go up and down the stairs for a cardiovascular and body-building workout.
Rowing
Rowing or using a rowing machine strengthens the muscles in your arms, legs, and torso. Rowing tones your muscles, improves cardiovascular fitness, and improves muscle strength throughout your entire body.
Indoor rowing machines allow you to use a lower level of resistance than you would for long-distance rowing, which helps with strength training.
