Forward-Try some free body weight exercising. This is from my home fitness for men blog, but women can do it also. I suggest doing it only three times in a week. All you need is some outside steps;
Start with a 1.2 mile jog. Luckily for me, I live on a dead street with what appears to be the perfect grade for a strenuous jog. The road has a vary consistent 5% grade through out its 1600 foot length. So I start at the top and run down hill for 1600 feet and then start the climb back to the top….doing the loop twice in the 5 mph category (my knees really start to ache going any faster).
Immediately once I am done with my jogging circuit…I switch to my free body weight circuit which goes as follows;
5 (per leg) single knees rises on a step-I am tall, so I use the third step which is basically 27″ above the ground. I plant one foot on the third step and the other on the ground. I then proceed to use the one leg and rise so that both feet are on the third step and then return the lower foot back to the ground. This is great for core (keeping balance), strength (rising my body mass with one leg 27″), and stretching.
15 incline push ups-I go into a traditional push-up stance with my hands on the second step (working chest muscles at a different angle) and pump them out. I can always switch which step I use (or not at all) to get a different angle on the pectoral muscles.
10 tricep dips-Hand placement depends on your height. I use the third step and place my hands behind me on the step. My legs and feet hang off the step in a sitting type of pose, but are not to be used. I like this exercise because you can instantly feel the workout in the triceps and also get some shoulder, lat, and back movement.
10 (per leg) standing crunches-I refer to this as the “head lock to knee” movement. Standing straight up with legs slightly wider than my shoulders and arms up I bring one leg cross body and up (higher than waist) while bringing the opposite elbow down to my knee. This is great for core in so many ways.
10(per leg) lunges-I place one foot one the second step and one behind me on the ground. I then proceed to drop my body (watch over extending you knees) down so that my upper leg is in a very deep position and then use that leg to rise up out of the lunge.
I go through the free bodyweight workout circuit three times without breaks between exercises. The total workout is usually done in 30 minutes and I feel it when I am done.
