A note beforehand:

Warming up is essential before any exercise! Without warming up, it's easy to get injured during exercise or experience body aches and pains the next day.

There are many warm-up exercises available; a simple search for "warm-up" on Toutiao will yield a variety of tutorials. Actually, jogging for 10 minutes is also a great way to warm up!

30-second high knee raises

15 burpees

Hold a plank position for 45 seconds.

35 lunge jumps

100 jumping jacks

50 squats

50 sit-ups

40-second kneeling push-ups

60-second wall squat