🏋️ 30-Day Beginner Workout Challenge (No Gym Needed)

🔑 Rules Before Starting

Do 5–10 min warm-up before each workout (jumping jacks, jogging in place, arm circles).

Rest 30–60 sec between exercises.

Adjust reps/sets to your fitness level.

Rest on Day 7, 14, 21, 28 for recovery.

📅 Week 1 – Build the Habit

Day 1 – Full Body Beginner

10 Squats

10 Push-ups (knee if needed)

15 Crunches

20-sec Plank

Day 2 – Cardio

30 Jumping Jacks

20 High Knees

10 Burpees

20 Mountain Climbers

Day 3 – Lower Body

12 Squats

10 Lunges (each leg)

12 Glute Bridges

20 Calf Raises

Day 4 – Upper Body

8–10 Push-ups

10 Chair Dips

12 Arm Circles (forward/backward)

20-sec Plank

Day 5 – Core

15 Crunches

10 Leg Raises

20 Russian Twists

20-sec Side Plank (each side)

Day 6 – Light Cardio (Walk/Jog 20 min)

Day 7 – Rest 💤

📅 Week 2 – Add Reps

Repeat the same schedule but increase reps:

Squats → 15

Push-ups → 12

Plank → 30 sec

Crunches → 20

📅 Week 3 – Mix It Up

Day 15–21

Add 1 new move daily (Jump Squats, Bicycle Crunches, Side Lunges, etc.).

Increase time: Plank → 40 sec.

📅 Week 4 – Challenge Week

Day 22–30

Circuit Training: Do 3 rounds of:

15 Squats

12 Push-ups

15 Lunges

20 Crunches

30-sec Plank

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✅ After 30 Days

You’ll be stronger, fitter, and ready for intermediate workouts.

Track progress (measure waist, take before/after photos, note strength improvements).