06/12/2025
Here’s a simple full-body, no-equipment workout you can do right at home. It’s great for beginners and only takes about 20–30 minutes:
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🔥 Easy At-Home Workout (No Equipment)
Warm-Up (3–5 minutes):
• March in place – 1 min
• Arm circles – 30 sec forward, 30 sec backward
• High knees – 1 min
• Gentle squats – 1 min
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💪 Main Workout (Repeat 2–3 Rounds)
Do each move for 30–45 seconds, rest for 15 seconds in between:
1. Bodyweight Squats – Great for legs and glutes
2. Push-Ups (or knee push-ups) – Upper body & core
3. Glute Bridges – Strengthens glutes and lower back
4. Plank (forearm or hands) – Core stability
5. Reverse Lunges – Legs & balance
6. Mountain Climbers – Cardio & core
7. Superman Hold – Back & posture support
8. Standing Side Crunches – Obliques & waist
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🧘♀️ Cool Down (3–5 minutes):
• Forward fold (hamstring stretch) – 30 sec
• Cat-Cow stretches – 1 min
• Seated twist – 30 sec each side
• Deep breathing – 1–2 min
