7 exercises to assess your fitness level

Standard push-ups

Get into position with your hands placed slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor. Return to the starting position.

Perform three sets of 10-15 repetitions.

Standard push-ups (photo: eatthis.com)

Elbow plank

Get into a plank position, resting on your elbows. Hold this position, keeping your body in a straight line.

Aim to complete 3 sets of one minute each.

Elbow plank (photo: eatthis.com)

Side plank

Lie on your side with your legs straight and lift your hips so that your body forms a straight line.

Hold this position for 60 seconds. Then repeat on the other side.

Side plank (photo: eatthis.com)

High knees

Stand with your feet hip-width apart. Run in place, lifting your knees as high as possible. Maintain a fast pace.

Perform 3 sets of one minute each.

High knees (photo: eatthis.com)

Burpees

Stand with your feet shoulder-width apart. Then squat down and place your hands on the floor. Jump your feet back into a plank position, and immediately jump back into a squat.

Perform 3 sets of 10 repetitions.

Burpees (photo: eatthis.com)

Stretching

Kneel on one knee, forming a 90-degree angle. Push your hips forward, feeling a stretch in the hip of your back leg.

Hold for 30 seconds. Then repeat on the other leg.

Hip stretch (photo: eatthis.com)

Single-leg stand with lean

Stand on one leg, lifting the other leg slightly behind you. Bend at the hips and lower your torso while extending the raised leg backward.

Return to the starting position. Perform 3 sets of 10 repetitions on each leg.

Single-leg stand with lean (photo: eatthis.com)

Also, read about how to lose weight quickly without counting calories.