Increase overall lean muscle mass Get lean and burn fat Build core strength Improve posture Improve mental clarity and focus

This will be different for everyone as not everyone has the same goals. Cardio can be used an an extra tool to further you into a deficit if that is your goal. I highly suggest you increase your daily steps, because you can track it. If you’d like to add more cardio, start off by doing 20-30 minutes post workout cardio of your choice 2-3 times/week then increase time/days/intensity over time. You want to avoid doing too much too soon to avoid a plateau

The workouts are designed for all levels Beginners: go slow, use less weight, use longer rest periods, and focus on form Advanced: increase weight, reps and reduce rest time as you progress

Weight training 3-4 times per week 2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk 1 full rest day

You need dumbbells. Preferably different weights. Your Lower body workouts should be heavier than your upper body. You also need a set of long bands and short (loop bands)