🏋️♂️ Home Workouts by Type
🔹 Full-Body Bodyweight Workout
No equipment needed. Great for overall strength and endurance.
Routine Example (3–4 rounds):
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Jumping jacks – 1 min
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Push-ups – 10–20 reps
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Bodyweight squats – 15–20 reps
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Plank – 30–60 sec
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Glute bridges – 15–20 reps
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Mountain climbers – 30 sec
🔹 HIIT (High-Intensity Interval Training)
Burns fat quickly, boosts cardiovascular health.
Routine Example (30 sec on / 15 sec off, 4 rounds):
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Burpees
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High knees
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Jump squats
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Plank jacks
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Push-ups
⏱ Total Time: 15–20 mins
🔹 Strength Training (With Minimal Equipment)
If you have dumbbells or resistance bands:
Routine (3 sets each):
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Goblet squats (w/ dumbbell)
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Shoulder press
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Resistance band rows
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Dumbbell deadlifts
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Core: Russian twists or bicycle crunches
🔹 Yoga or Stretching Routine
Good for flexibility, recovery, and stress relief.
Basic Routine (20–30 mins):
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Cat-cow stretches
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Downward dog
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Warrior poses
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Seated forward fold
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Child’s pose
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Breathing exercises (5 mins)
✅ Home Workout Tips
🔑 Consistency
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Schedule it like a meeting—same time daily/weekly.
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Start small: 10–15 mins a day is enough to build the habit.
🔑 Space & Safety
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Clear enough room to move freely.
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Use a yoga mat or towel for comfort and joint protection.
🔑 Warm-Up & Cool Down
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Always start with light movement (e.g., arm circles, jogging in place).
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Cool down with static stretches to avoid soreness.
🔑 Stay Motivated
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Play music or follow YouTube trainers.
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Track your progress (reps, time, weight).
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Mix up your routines weekly to avoid boredom.
🔑 No Equipment? Improvise!
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Use a backpack with books for weight.
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Use towels as sliders on hardwood floors.
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Use a chair for dips, step-ups, or incline push-ups.