Congratulations – this sounds like an excellent plan of attack for getting fit at home. Your ‘equipment-free’ day of jumping jacks and burpees would essentially be classified as a ‘cardio’ day. Your game-plan sounds great, I’d just make sure you’re maximising your workouts when it comes to intervals and intensity:
– cardio sessions should always include ‘sprinting intervals’. Even if these are 20 seconds of high intensity followed by 60 seconds of recovery, varied and explosive movements during cardio stimulate your body’s repair cycle effectively for higher calorie burns, improved fitness and boosted energy levels.
– During strength sessions, practise compound exercises. They are responsible for greater calorie burns during sessions as well as increasing lean muscle tissue at a greater rate, meaning a faster metabolism overall. Make your strength sessions count: in general, you should do 3 sets of 8-12 reps for each exercise, where you struggle with your last two reps.
– As a rule, add more strength and interval training to your routine before you think about extending it. Practise compound movements when strength training.