Home Workout Kyu Start Kare
If you are starting your fitness journey then no equipment workout is the most affordable and easy option. Gym membership is very costly for beginners and they cannot even afford it
We will tell you a full 4-week plan which will help you a lot in building your body and will bring changes in your body
Benifit Of No Equipment ,And Home Workout
- It is affordable and beneficial for all people.
- You can start with zero investment, it only requires your time and effort
- You can use some household items to do your excercise
- You can workout at any time
- It is beginner-friendly which reduces your risk of injuries
Before starting the exercise, please check this
- The floor should not be slippery, if it is then please use mat
- Always keep water nearby because hydration is very important for the body, water keeps you hydrated
- If you already have an injury (knee, back), limit range of motion or don’t exercise that day
- Do not skip warm-up because warm-up activates your body
Warm up 5-minute is mendatery
Before starting a workout, a 5-minute warm-up is very important, which activates your body.
- You can do jumping jacks in one minute
- can do one minute arm circle
- You can do bodyweight squats in one minute
- You can do neck roll in one minute
Week 1 & 2: Basic Moves
Squats – 3 sets x 12 reps. You can do squats 3 sets of 12 reps which will help you build core and make your legs stronger
Push-Ups (Wall/Incline for beginners) – 3 sets x 8 reps. You can do pushups which train your entire upper body including chest and shoulders.
Glute Bridge – 3 sets x 12 reps
Plank (Knee support) – Hold for 20 sec. You can do planks which help improve your flexibility
Mountain Climbers (Slow) – 3 sets x 10 reps each leg
Week 3 & 4: Progression
- You can increase your push up reps and do 3 sets of 16 reps which will help you in building muscles quickly.
- You can use two breaks to train your biceps which will create a huge impact. It is not necessary that you can build a body with more weight, but even if you manage to set the right weight with less weight, your body will become very professional.
- You can add Hindu Pushpa which will create more impact than the pushpa and make your body more stronger
- You can do 2-5 minutes of running daily which helps a lot in building your strength and makes your legs stronger.
Note: Take a little rest after each rep and then prepare for the next rep. And when your exercise is over, take a bath with cold water after that.
And just exercising does not build a body, you will have to eat a good diet because proteins are the only thing that can help in building your body.