This routine focuses on bodyweight exercises that you can do anywhere, without equipment. You can gradually increase the intensity and duration as you become more comfortable.

Weekly Fitness Routine for Beginners

Day 1: Full-Body Workout

Focus on strengthening major muscle groups.

1. Bodyweight Squats – 3 sets of 12 reps
   (Targets: legs, glutes)
2. Push-ups (modified or standard) – 3 sets of 8-10 reps
   (Targets: chest, shoulders, arms, core)
3. Lunges – 3 sets of 10 reps (each leg)
   (Targets: legs, glutes, core)
4. Plank – 3 sets of 20-30 seconds
   (Targets: core, shoulders, back)
5. Glute Bridges – 3 sets of 12 reps
   (Targets: glutes, hamstrings)

Optional: End with 5-10 minutes of light stretching.

Day 2: Cardio + Core

Boost your cardiovascular fitness and strengthen your core.

1. Brisk Walking / Jogging – 20-30 minutes
   (Targets: heart, legs, stamina)
2. Mountain Climbers – 3 sets of 30 seconds
   (Targets: core, shoulders, legs)
3. Russian Twists – 3 sets of 15 reps (each side)
   (Targets: core, obliques)
4. Bicycle Crunches – 3 sets of 15 reps
   (Targets: core, abs)

Day 3: Rest or Active Recovery

Allow your body to recover, but keep it moving with light activity like:

• Walking (20-30 minutes)
• Yoga or light stretching
• Mobility exercises

Day 4: Upper Body Strength

Target your chest, shoulders, arms, and back.

1. Modified Push-ups (or standard) – 3 sets of 10-12 reps
   (Targets: chest, shoulders, arms)
2. Tricep Dips (using a chair) – 3 sets of 8-10 reps
   (Targets: triceps, shoulders)
3. Superman Holds – 3 sets of 15-20 seconds
   (Targets: lower back, core)
4. Plank to Shoulder Taps – 3 sets of 10 reps (each side)
   (Targets: core, shoulders)
5. Arm Circles – 3 sets of 20 reps (10 forward, 10 backward)
   (Targets: shoulders)

Optional: 5-10 minutes of stretching.

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Day 5: Lower Body Strength + Core

Strengthen your legs, glutes, and core.

1. Bodyweight Squats – 3 sets of 12-15 reps
   (Targets: legs, glutes)
2. Lunges – 3 sets of 10 reps (each leg)
   (Targets: legs, glutes, core)
3. Glute Bridges – 3 sets of 15 reps
   (Targets: glutes, hamstrings)
4. Side Plank – 2 sets of 20 seconds (each side)
   (Targets: obliques, core)
5. Leg Raises – 3 sets of 12 reps
   (Targets: lower abs, core)

Optional: Finish with 5 minutes of light stretching.

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Day 6: Cardio + Full-Body Workout

Boost your endurance and repeat some full-body moves.

1. Brisk Walking / Jogging – 20-30 minutes
   (Targets: heart, legs, stamina)
2. Jumping Jacks – 3 sets of 30 seconds
   (Targets: full body, cardio)
3. Burpees (optional for extra intensity) – 3 sets of 8-10 reps
   (Targets: full body, cardio)
4. Bodyweight Squats – 3 sets of 12 reps
   (Targets: legs, glutes)
5. Push-ups – 3 sets of 10 reps
   (Targets: chest, shoulders, arms)

Optional: End with light stretching or yoga.

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Day 7: Rest or Active Recovery

Take it easy to let your body recover. Engage in light activities such as:

• Walking
• Light yoga or stretching
• Foam rolling

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General Tips:

• Warm-up: Start each workout with 5-10 minutes of light cardio (like brisk walking, marching in place, or jumping jacks) to get your heart rate up.
• Cooldown: Always finish with 5-10 minutes of stretching to help prevent soreness and improve flexibility.
• Progress Gradually: As you get stronger and fitter, you can increase reps, sets, or add more challenging exercises.
• Listen to Your Body: If you feel tired or sore, rest or modify exercises.

By following this workout routine, you’ll build a strong foundation in fitness and improve your overall strength, endurance, and flexibility. Let me know if you need further guidance or variations!