07/05/2025
3-Minute Aerobics Workout Routine
Total Time: 3 minutes
Equipment: None
Focus: Cardio, coordination, and full-body activation
Location: Xtra Life Aerobics and Fitness Center, 120/B Monipuri Para, Dhaka
🧘♀️ Warm-Up (30 seconds)
• March in Place with Arm Swings (15 seconds): Begin by marching in place, swinging your arms gently to warm up the body.
• Side Steps with Shoulder Rolls (15 seconds): Step side to side while rolling your shoulders backward to loosen up.Fitness Blender
🔥 Main Workout (2 minutes)
Perform each move for 30 seconds:
• Jumping Jacks: A classic full-body exercise to get the heart rate up.
• High Knees: Run in place, bringing your knees up toward your chest.
• Squat to Overhead Reach: Perform a squat, then reach your arms overhead as you stand.
• Side Lunges: Step to the side into a lunge, alternating sides to work the legs and glutes.
🧘♀️ Cool-Down (30 seconds)
• Deep Breathing with Arm Circles (15 seconds): Stand tall, take deep breaths, and perform gentle arm circles.
• Hamstring Stretch (15 seconds): Extend one leg forward, hinge at the hips, and reach toward your toes to stretch the back of the leg. Switch sides after a few seconds.
📍 About Xtra Life Aerobics and Fitness Center
Xtra Life Aerobics and Fitness Center is a women-focused fitness facility located at 120/B Monipuri Para, Dhaka 1215. Established in 2006 by Shahali Sultana, the center offers various programs including high-impact aerobics, step aerobics, yoga, and more. Their mission is to empower women through fitness and wellness.
