BEST HOMEWORKOUT FOR BEGINNER FRIENDLY

 

🔥 Full-Body Home Workout for Beginners (No Equipment) 🔥

✅ Duration: 30-40 minutes
✅ Rest Time: 30-45 seconds between exercises
✅ Repeat: 2-3 rounds

1️⃣ Warm-Up (5 Minutes)

👉 Jumping Jacks – 1 min
👉 Arm Circles – 30 sec forward, 30 sec backward
👉 High Knees – 1 min
👉 Standing Toe Touches – 1 min

💪 Upper Body (Chest, Shoulders, Arms)

2️⃣ Push-Ups (Chest, Triceps, Shoulders)

✔ Standard or knee push-ups – 10-15 reps

3️⃣ Shoulder Taps (Core, Shoulders)

✔ In push-up position, tap your opposite shoulder – 20 reps (10 each side)

🔥 Lower Body (Legs, Glutes, Calves)

4️⃣ Squats (Legs, Glutes, Core)

✔ Keep back straight, lower down – 15 reps

5️⃣ Lunges (Legs, Glutes, Balance)

✔ Step forward, lower down – 10 reps each leg

6️⃣ Calf Raises (Calves, Balance)

✔ Stand on toes, hold, lower down – 20 reps

🏋️ Core (Abs, Lower Back)

7️⃣ Plank (Core, Stability)

✔ Hold a plank – 30-45 sec

8️⃣ Bicycle Crunches (Abs, Obliques)

✔ Alternate elbows to knees – 20 reps (10 each side)

9️⃣ Leg Raises (Lower Abs, Core)

✔ Lift legs up, slowly lower – 15 reps

🧘 Cool Down & Stretch (5 Minutes)

👉 Child’s Pose – 30 sec
👉 Standing Hamstring Stretch – 30 sec
👉 Shoulder Stretch – 30 sec each arm

💡 Tip: Start slow, focus on form, and increase reps over time!