🔹 1. Set Your Goal
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Do you want to lose weight, build muscle, improve stamina, or just stay active?
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Clear goals will help you stay consistent and pick the right workouts.
🔹 2. Start Small & Keep It Simple
You don’t need fancy equipment. Begin with bodyweight exercises:
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Squats
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Push-ups (or knee push-ups if hard)
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Planks
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Lunges
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Glute bridges
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Basic stretching
👉 Do 15–20 minutes, 3–4 times a week at first.
🔹 3. Warm-Up & Cool Down
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Warm-up (5 mins): Light jogging, arm circles, jumping jacks.
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Cool-down (5 mins): Stretch major muscles to prevent soreness.
🔹 4. Mix Strength & Cardio
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Strength Training → builds muscle (push-ups, squats, resistance bands, light weights).
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Cardio → improves heart health (walking, cycling, skipping, jogging).
Start with 20–30 mins per session.
🔹 5. Focus on Form, Not Speed
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Learn correct posture before adding intensity.
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Quality > Quantity.
🔹 6. Rest & Recovery
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Take at least 1 rest day between workouts.
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Sleep well (7–8 hrs). Muscles grow and repair during rest.
🔹 7. Nutrition Matters
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Eat a balanced diet: protein, carbs, healthy fats.
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Stay hydrated (2–3 liters of water/day).
🔹 8. Stay Consistent
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Even 15 minutes a day is better than nothing.
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Track progress (photos, journal, or app).
✅ Sample Beginner Workout Plan (3 Days/Week)
Day 1: Full body (squats, push-ups, planks, jumping jacks)
Day 2: Rest or light walk
Day 3: Lower body (lunges, glute bridges, squats) + short cardio
Day 4: Rest
Day 5: Upper body (push-ups, shoulder taps, planks) + cardio
Day 6: Walk, yoga, or cycling
Day 7: Rest