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5 days a week. Go to gym for 20 minutes only.
1. 7 minutes on treadmill at 4km/hr. Just a bit fast paced walk. No running.
Now don't take a break.
2. 7 minutes on Cross trainer - Switch on the cross trainer. You need to press the Start button 2 times. If done correctly it will show how much calorie you are burning. Beginners don't switch on the machine.
Now pace your exercise. Do it slowly. Increase the resistance to 4 and do it. Again do it slowly. It's not a race. Beginners do it very fast for 2 mins and then leave it. Slowly. But continuously for 7 min.
Again no break.
3. 5 minutes of cycling at your own pace.
That's it. Do it for 2 weeks. See the magic happening. No trainer. No therapist. Just blindly follow this.
Who am I?
I had such high levels of backpain that I could not sit on that Featherlite chair found in offices for more than 30 minutes. Literally, my spine hurt. Like someone was piercing it. I did everything. Downloaded app. Did yoga and all. Walked 10k steps.
This simple routine changed my life. I can sit on chairs now. But, I did it continuously for 3-4 months. However, results were visible under 2-3 weeks.
As for headache, no comments.