🏋️‍♀️ 7 Beginner-Friendly Workouts to Kickstart Your Fitness Journey

🔁 1. Jumping Jacks – For Full Body Warm-Up

Time: 30 seconds
Why it works: This classic move gets your heart rate up, warms up your muscles, and prepares your body for more intense movement.

How to do it:

• Stand straight with feet together and arms at your sides.

• Jump and spread your legs while bringing arms overhead.

• Jump back to the starting position.

• Repeat in a steady rhythm.
  
  

🧱 2. Wall Sit – For Building Leg Strength

Time: 30 seconds to 1 minute
Why it works: Builds endurance in your thighs, glutes, and calves.

How to do it:

• Lean your back against a wall.

• Slide down until your knees are at a 90-degree angle.

• Hold the position, keeping your core tight.
  
  

💪 3. Push-Ups – For Upper Body Strength

Reps: Start with 5–10
Why it works: Push-ups build strength in your chest, shoulders, and arms, while also engaging your core.

Beginner tip: Start on your knees if regular push-ups feel too hard.

🦵 4. Bodyweight Squats – For Lower Body Power

Reps: 12–15
Why it works: Squats are great for your quads, hamstrings, and glutes—essential muscles for everyday movements.

Form check:

• Keep your back straight.

• Push your hips back as if sitting on a chair.

• Keep knees behind toes.
  
  

🧘 5. Plank – For Core Strength and Stability

Time: 20–45 seconds
Why it works: Planking engages the core, back, and shoulders, helping improve posture and balance.

How to do it:

• Get into a push-up position.

• Keep your elbows under your shoulders.

• Tighten your core and hold.
  
  

🐛 6. Inchworm Stretch – For Mobility and Flexibility

Reps: 6–8
Why it works: Stretches your hamstrings, calves, and shoulders while warming up the spine and activating the core.

Steps:

• Stand tall, then bend forward and walk your hands out to a high plank.

• Pause, then walk your hands back to your feet and stand up.
  
  

🧎 7. Glute Bridges – For Hips and Core

Reps: 12–15
Why it works: Activates your glutes, strengthens your lower back, and supports your hips—great for those who sit a lot.

How to do it:

• Lie on your back with knees bent, feet flat on the floor.

• Lift your hips up while squeezing your glutes.

• Lower slowly and repeat.
  
  

💡 Pro Tips for Beginners

• Start small: Even 10–15 minutes daily can make a big difference.

• Stay consistent: Pick 3–4 days a week and stick to it.

• Listen to your body: Rest if you're sore or fatigued.

• Hydrate: Water fuels your muscles and recovery.

• Track your progress: Use a journal or fitness app.
  
  

✅ Sample 15-Minute Routine (No Equipment Needed)

Final Thoughts

You don’t need a gym membership or perfect gear to begin your fitness journey. Start with these simple bodyweight exercises, stay consistent, and you’ll be amazed at how quickly your body (and mind) will thank you.

Remember: Progress is progress, no matter how small. Show up for yourself today. 💪