Complete Home Workout Plan for Beginners

You don't need a gym to get fit. This comprehensive home workout plan uses only your bodyweight and can be done in any small space.

Before You Start

• Clear a small space (2m x 2m is enough)
• Wear comfortable clothes
• Keep water nearby
• Have a timer or phone ready

Warm-Up (5 minutes)

Always start with a warm-up to prevent injuries:

1. March in place - 1 minute 2. Arm circles - 30 seconds each direction 3. Hip rotations - 30 seconds each side 4. Leg swings - 10 each leg 5. Jumping jacks - 1 minute

Workout Plan

Day 1: Full Body

| Exercise | Sets | Reps | ---------------------- Squats312 Push-ups (modified if needed)310 Lunges310 each leg Plank320 seconds | Mountain Climbers | 3 | 20 |

Day 2: Cardio Focus

• Jumping Jacks: 3 sets x 30 seconds
• High Knees: 3 sets x 30 seconds
• Burpees (modified): 3 sets x 8
• Spot Jogging: 3 sets x 1 minute
• Jump Squats: 3 sets x 10

Day 3: Rest or Light Stretching

Day 4: Upper Body Focus

• Push-ups: 3 x 10
• Tricep Dips (using chair): 3 x 10
• Plank to Push-up: 3 x 8
• Superman: 3 x 12
• Arm Circles: 3 x 30 seconds

Day 5: Lower Body Focus

• Squats: 4 x 15
• Lunges: 3 x 12 each
• Glute Bridges: 3 x 15
• Calf Raises: 3 x 20
• Wall Sit: 3 x 30 seconds

Day 6: Core Focus

• Crunches: 3 x 15
• Bicycle Crunches: 3 x 20
• Plank: 3 x 30 seconds
• Side Plank: 2 x 20 seconds each
• Leg Raises: 3 x 12

Day 7: Rest

Cool Down (5 minutes)

After each workout: 1. Standing quad stretch 2. Hamstring stretch 3. Shoulder stretch 4. Child's pose 5. Deep breathing

Progress Tips

• Week 1-2: Focus on form
• Week 3-4: Add 1-2 reps per set
• Week 5+: Add an extra set or new exercises