I used to do intensive sports (Karate, Basketball) up until three months ago, after which my college exams started. I stopped exercising completely. My exams ended when the quarantine began about a month ago, I never felt motivated to continue exercising.

Three days ago, I noticed that my body was being wasted, so I decided to get back into routine. I don't have any equipment at home, so I started what I usually used to do for home workouts - 40 pushups, 100 sit-ups, 100 squats, 50 leg raises, thrice a day. But I was so exhausted by the first attempt, I couldn't do it more than once throughout the day.

The day before, I had intense cramps throughout my body - from my upper back to my thighs. I can't continue exercising right now - the pain is bearable, but I am getting exhausted easily.

So, my questions are:

  1. How do I get back to working out regularly?

  2. Is there an easy way to get rid of the cramps?

  3. When I do squats, I hear a crackling sound from my right knee. Is it indicative of something, should I get it checked?