Proper Exercise

Too much work out will consume energy, just like too much sweating will take energy out of your body. We need focus on cardio and core training, 30 is good enough daily.

1. Functional Strength Training
   Training performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual's activities of daily living are easier to perform.”
   Here’s a scary stat: your muscle mass and strength will decrease 30 to 50% between the ages of 30 and 80. Most senior people accident fall and injury caused by muscle weakness.
   Dr Mercola Sugguest seven of the best strength-training exercises include the goblet squat, push-ups, pallof press, dumbbell row, split squat, hip extension, and lateral squat.
   https://fitness.mercola.com/sites/fitness/archive/2014/10/31/7-best-strength-training-exercises.aspx

2. Burst Training

   is high intensity, short duration exercise that causes the body to respond with increased hormones and physiology needed to burn fat and produce muscle even after you’ve completed your workout. It’s minimum time with maximum results!

   Burst Training is designed to push the body to its maximum ability for a short period of time as opposed to longer, slower paced workouts, such as running on a treadmill for 45 minutes. Contrary to popular belief, more is not better! Working out for three minutes every other day is all that is needed to start shedding excess weight. Burst Training is so convenient, it’s not necessary to skip workouts even on a busy schedule.  Best of all, when using Burst Training, the body will continue to burn fat for hours upon hours after the activity.

   https://drpompa.com/exercise/burst-training

3. Pilates

Pilates exercises develop a strong "core," or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.    In Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency.  It can help you to gain long lean muscles and flexibility, create evenly conditioned body, improve sport performance and prevent and heal injuries.

There are plenty of youtube videos of 30 minutes work out you can follow at home

Cardio work out 30 minutes  https://www.youtube.com/watch?v=LrB4CjpC-F8

Fat burning work out https://www.youtube.com/watch?v=-2ziPcnlndQ 

6 easy Inner thigh workout for women

https://www.youtube.com/watch?v=2Rezvo3H2d8

4. Jumping rope for 5 minutes
If you don't have time to exercise, try jump stright forward for 2 -3 minutes or Jump rope for 5 minutes. 

Jumping helps to develop the left and right hemispheres of the brain, to further improve special awareness and reading skills, and increases memory and mental alertness. Jumping on balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance.

It help move your lymph system, help bowl moment and detox as well.

5. Planks.

The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance. it takes only 1 minutes.
Benefits
1. A Toned Belly
2. Reduce Back Pain
3. Flexibility
4. Improve Your Mood
5. Improve Your Balance and Posture

6. Foundation Training

core strengthening and back pain exercises. It's good to ease hips and knees pain as well.

https://www.youtube.com/watch?v=B8mVdTqU7Ec

In Chinese HardCore Training

https://www.youtube.com/watch?v=hPuT1tDL5T0

7. Weight Loss Exercise

https://www.fitnessblender.com/videos/weight-training-for-fat-loss-33-minute-functional-strength-training-workout

8. Hiking and Mountain Climbing
Improved cardio-respiratory fitness (heart, lungs, blood vessels) , increase bone desity, Weight control; hiking burns up 370 calories an hour

References:

https://www.inbodyusa.com/blogs/inbodyblog/functional-strength-training-what-it-is-why-you-need-it-and-exercises-to-get-started

https://drpompa.com/exercise/burst-training

https://fitness.mercola.com/sites/fitness/archive/2014/10/31/7-best-strength-training-exercises.aspx

https://fitness.mercola.com/sites/fitness/archive/2014/12/05/5-plank-benefits.aspx