Introduction:
Want to get fit but hate going to the gym? You’re not alone.
Whether you’re a student, working from home, or just starting out — you can build strength and burn calories with zero equipment, right at home.
This beginner-friendly routine needs no dumbbells, no machines — just your body and 15–20 minutes a day.
🔥 Full Body Home Workout (Beginner Friendly)
🏡 Do 3 rounds of the following:
🔹 1. Jumping Jacks – 30 seconds
Warm-up + cardio boost
✅ Increases heart rate and burns calories
🔹 2. Wall Sit – 30 seconds
Targets thighs and glutes
✅ Lean against a wall with knees at 90 degrees
🔹 3. Push-Ups – 8 to 10 reps
Builds chest, arms, and core
✅ Modify on knees if needed
🔹 4. Bodyweight Squats – 15 reps
Works legs and burns fat
✅ Keep your back straight and go deep
🔹 5. Plank – 20 to 30 seconds
Tones core and improves posture
✅ Don’t let hips drop
🔹 6. Mountain Climbers – 30 seconds
Cardio + abs workout
✅ Fast-paced for fat burn
🔹 7. Superman Pose – 15 seconds hold
Strengthens lower back
✅ Lie flat and lift arms/legs together
🕒 Workout Schedule (Weekly Plan)
| Day | Focus |
|---|---|
| Monday | Full Body |
| Tuesday | Light walk or stretch |
| Wednesday | Full Body |
| Thursday | Core + Cardio |
| Friday | Full Body |
| Saturday | Yoga or low impact |
| Sunday | Rest |
🍽️ Pre/Post Workout Tips
Before workout:
- Water + soaked almond
- Black coffee or lemon water (optional)
After workout:
- Banana + curd
- Oats, smoothie, or protein source
✅ Final Thoughts
You don’t need a gym or equipment to transform your body.
Just show up daily, move with intention, and stay consistent.
Within 3–4 weeks, you’ll feel more active, strong, and confident!