For this simple, 10-minute cardio routine, alternate between 30 seconds of exercise and 30 seconds of rest. If this is too difficult, aim for 20 seconds. Keep running through the cycle until 10 minutes have passed. Cardio Routine Mock Jumping Rope Pretend you are jumping rope. Push through your toes as you jump lightly into the air, a few inches off the ground. Land on your toes and repeat in a continuous motion. Burpees Stand with your feet hip-distance apart. Bend over and bring your palms to the floor so that they are shoulder-width apart. Keep your arms straight as you jump your feet back so that your body forms a straight line. Spring into starting position and jump into the air with your arms fully extended toward the ceiling. Squat Jump Stand with your feet hip-distance apart. Hinge your hips back as you bend at the knees to lower yourself into a squat. When your thighs are parallel to the ground, push through your heels and jump off the ground. Land and repeat in a continuous motion. High Plank Begin on all fours with your arms straight and your hands directly below your shoulders. Fully extend your legs and push up onto your toes. Feet should be shoulder-width apart. Make sure your face is pointed at the floor. Engage your abs. Breathe steadily throughout. Jumping Lunge Stand with your feet hip-width apart. Bend your knees, then jump into the air and land in a lunge position where both legs form 90-degree angles. Your back leg should not touch the ground. The knee of your front leg should not pass the tips of your toes. As soon as you land, jump back into the air and land so that the opposite leg is forward. Make sure to keep your chest lifted and your core tight. Easier Exercises If you find that the exercises outlined in the above routine are too difficult, try some of the following. Water Exercises Pool Walk Walking in water creates resistance that helps to work the lower half of your body. Start by walking for 10 minutes around the pool in waist-high water. Water Pushups In waist-high water, stand close enough to a wall that you can rest your hands on the pool deck. Place your hands slightly further than shoulder-width apart, press into the pool deck and raise your body out of the water. Hold for a second, then lower yourself back into the water. Knee Lifts Stand with your back to a wall, raise your right knee to hip height, then lower it, as if marching. Complete 10 reps, then switch to your left side. Outer-Thigh Lift Stand with your left side facing the wall of the pool, holding the edge with your left hand. Extend your right leg out to the side. After one minute, switch sides. Crunch Lean with your back against the side of the pool with your arms outstretched, gripping the sides. Extend your legs fully in front of you. Engaging your core, pull your knees into your chest. Return to starting position and repeat. Legs Knee Bends Lie on your back on a mat or bed with your arms at your sides, legs fully extended and together. Slowly lift your right leg as you bend your knee towards your chest. Pull it as close to your chest as possible, then reverse the movement. Try to complete 10 reps. Repeat the motion with your left leg. Seated Knee Extensions Sit all the way back in an armless chair with your feet shoulder-width apart, toes barely touching the floor. Raise your right leg until it is completely extended, then lower it back to the floor. Repeat 10 times, then complete the same number of reps with your left leg. Active Leg Movement Lie on your back on a mat or bed with your arms at your sides, legs fully extended and together. Raise your right leg 5 to 10 inches off the surface, hold for a few seconds, then lower it again. Next, point the toes of your right foot at the ceiling and move your leg out to the right as far as you can. For the final movement, rotate your leg until your big toe touches the mat or bed, then rotate it so your smallest toe touches. Repeat the cycle 5 times, then switch legs. Arms Arm Circles From a standing position, raise your arms to shoulder height so that your body forms a T. Using your entire arm, trace a circle in the air about 6 inches in diameter. Repeat 10 to 20 times, then reverse the direction. If you can, reverse the direction again and expand the circles to about 15 inches in diameter. Perform 10 to 20 reps, then reverse the direction. Wall Push Ups Stand at arms length from a wall and press your palms into it slightly further than shoulder-width apart. Keeping the rest of your body in a straight line, bend your elbows to lower your chest towards the wall. Stop just before your nose touches it. Try to complete 10 reps. Bicep Curls Stand with your feet shoulder width apart, arms at your sides, palms facing forward. Make fists and bend your elbows as you raise your fists toward your shoulders. Slowly lower your forearms back to the starting position. Aim to complete 10 reps. Resources https://www.belmarrahealth.com/recover-muscle-atrophy-diet-exercises/ https://www.livestrong.com/article/88741-build-up-atrophied-muscles/ https://www.livestrong.com/article/485544-exercises-for-leg-atrophy/