You can use tv commercials as 20-30 second intervals or a kitchen timer. Repeat at least 3x in a row. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground).
1 min- Go up and down the stairs. The first time through climb at normal pace as a warm up. The following times you can pick up the pace a bit. **Be careful!
30 sec- Continuous effort of pushing arms out to side in a door frame (try to make a letter T)
30 sec- High knees while running in place
30 sec- Sumo squats Your feet are wider than shoulder-width apart and turned at 45 degree angle. Remember to keep your knees behind your toes.
30 sec- Push/Press ups against wall, counter, or on the ground.
30 sec- Wall sit Sit with your back against wall and knees at a 90 degree angle. Hold it there. If this is easy, hold it for 1 minute.
30 sec- Calf raise on a low step with ball of foot on edge of step or just standing in place. **Do not fall down the stairs