Goal:
- Burn calories
- Boost energy
- Strengthen muscles
- Improve mood
🏡 Beginner-Friendly And Full Body Workout (No Equipment)
⏰ Duration: 20 Minutes
🧘♀️ Space Needed: Just enough to stretch your arms and legs
🎶 Tip: Play your favorite upbeat playlist in the background
🔥 Warm-Up (3-5 minutes)
(Always warm up to avoid injury)
- March in place – 1 minute
- Arm circles (forward/backward) – 30 seconds each
- Neck rolls – 30 seconds
- Side-to-side lunges – 1 minute
💥 Main Workout (Repeat 2 Rounds)
| Exercise | Duration | Description |
|---|---|---|
| 🏃♀️ Jumping Jacks | 1 minute | Full-body cardio burst |
| 🧍♀️ Squats | 15 reps | Keep back straight, knees behind toes |
| 💪 Push-ups | 10-15 reps | Modify on knees if the needed |
| 🦶 High Knees | 1 minute | Bring knees as high as you can |
| 🪑 Chair Dips | 10-15 reps | Use a sturdy chair for triceps |
| 🌟 Plank Hold | 30 seconds | Keep body straight, core tight |
| 🚶♀️ March in Place | 1 minute | Recovery cardio |
🧘 Cool Down & Stretch (3-5 minutes)
- Forward bend (touch your toes) – 30 seconds
- Cat-cow stretch (on hands/knees) – 1 minute
- Child’s pose – 1 minute
- Deep breathing – 1 minute
✅ Post-Workout Tips
- Drink a glass of water
- Do light stretching throughout the day
- Eat a protein-rich snack if needed