Here’s a full-body home workout plan designed for weight loss—no equipment needed! It combines cardio and strength training to maximize calorie burn while improving endurance and muscle tone.
✔ Duration: 30–40 minutes
✔ Frequency: 4–5 days per week
✔ Rest: 30 seconds between exercises
📌 Warm-Up (5–10 Minutes)
Do each movement for 30 seconds:
- Jumping Jacks – Full-body warm-up
- Arm Circles – Loosen shoulders
- Leg Swings – Increase hip mobility
- High Knees – Get your heart rate up
- Torso Twists – Loosen your spine
🔥 Workout Routine (3 Rounds)
Each exercise lasts 40 seconds (20 seconds rest in between).
1️⃣ Jump Squats
- Stand with feet shoulder-width apart.
- Squat down, then explode up into a jump.
- Land softly and repeat.
✅ Burns calories, strengthens legs & glutes
2️⃣ Push-Ups
- Hands shoulder-width apart, body straight.
- Lower your chest, then push back up.
✅ Strengthens upper body & core
3️⃣ Mountain Climbers
- Get into a push-up position.
- Drive knees toward your chest alternately at high speed.
✅ Intense cardio for fat burn
4️⃣ Burpees
- From standing, squat down and place hands on the floor.
- Jump feet back into a plank, do a push-up, then jump back up.
✅ Full-body fat-burning move
5️⃣ Plank to Shoulder Tap
- Hold a plank position.
- Tap each shoulder alternately while keeping your body stable.
✅ Core strength & stability
6️⃣ Lunges
- Step forward with one leg, lowering your hips.
- Push back up and switch legs.
✅ Tones legs & glutes
7️⃣ Bicycle Crunches
- Lie down, hands behind your head.
- Bring opposite knee and elbow together in a cycling motion.
✅ Core workout for belly fat
📌 Cool-Down (5 Minutes)
- Standing Hamstring Stretch
- Child’s Pose
- Seated Forward Fold
- Cat-Cow Stretch
- Deep Breathing
Tags:
Fitness