🏋️ Beginner Full-Body Training Plan (30–40 min)

🔹 Warm-Up (5 minutes)

Arm circles (30s)

High knees (30s)

Torso twists (30s)

March in place (1 min)

Light stretching

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🔹 Main Workout (Circuit Style)

👉 Do each exercise for 30–40 seconds, rest 20 seconds, then move to the next.

👉 Complete 3 rounds with 2 min rest between rounds.

1. Squats – legs & glutes

2. Knee Push-ups (or full push-ups) – chest & arms

3. Reverse Lunges – balance & strength

4. Plank Shoulder Taps – core & shoulders

5. Mountain Climbers – cardio + abs

6. Glute Bridges – glutes & hamstrings

7. Standing Side Crunches – obliques

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🔹 Cool Down (5 minutes)

Hamstring stretch (each leg 30s)

Quad stretch (each leg 30s)

Shoulder stretch (30s each side)

Deep breathing (1 min)

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🔹 Weekly Plan

Day 1: Workout A (above circuit)

Day 2: Rest / light walk

Day 3: Workout A

Day 4: Rest / stretching

Day 5: Workout A

Day 6: Cardio (brisk walk, jog, or jump rope 20 min)

Day 7: Rest

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👉 After 4 weeks, you can make it harder by:

Increasing work time (40–45s per exercise).

Adding another round (4 rounds instead of 3).

Using light weights (water bottles work fine).