Endurance
Longer, steadier work for the heart and lungs, with enough strength to carry it.
Nothing but the floor, a wall and a sturdy chair.
Three or four days a week: one long easy session, one steady session, and one or two circuits.
Most of the time, go at a pace where you could still speak in sentences. In a circuit, move from one exercise to the next and rest a minute after each round.
When a session feels easy from start to finish, add five minutes or a tenth of the distance, not both. In circuits, add reps before rounds.
These routines are written for healthy adults. With an injury, a pregnancy or a medical condition, see a doctor or physiotherapist before you start.