Here’s a basic 4-week beginner workout plan you can follow at home (no gym required):

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🔹 Week 1–2: Build the Habit (3 Days per Week)

Warm-up (5 min): March in place, arm circles, light stretches.

Workout (Repeat 2 rounds):

10 Squats (bodyweight)

10 Push-ups (do on knees if needed)

15 Glute Bridges

20-sec Plank

15 Jumping Jacks

Cool-down: Stretch legs, arms, shoulders (3–5 min).

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🔹 Week 3–4: Increase Strength & Endurance (3–4 Days per Week)

Warm-up (5 min).

Workout (Repeat 3 rounds):

15 Squats

12 Push-ups

20 Glute Bridges

20-sec Side Plank (each side)

20 Jumping Jacks / or 10 Burpees

Optional (for cardio days):

Walk/jog 20 min OR jump rope 5 min.

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🔹 Tips for Beginners

✅ Train 3–4 times a week (rest in between).

✅ Focus on form, not speed.

✅ Drink water and eat balanced meals (protein, carbs, veggies).

✅ Track progress (how many reps/sets you can do).