Simple Workout Exercises Without Mechanical Equipment for Beginner

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Effective workout which do not require any machines OR yourself workouts for beginner



  • Warm-up: 5-10 minutes of cardio exercise, such as SuryaNamaskar, jogging, cycling, or jumping jacks, to get your heart rate up and your muscles warmed up.
  • Stretching: 5-10 minutes of stretching exercises, such as toe touches, quad stretches, and shoulder rolls, to improve flexibility and reduce the risk of injury.
  • Resistance Training: A series of exercises targeting different muscle groups, such as:
  1. Squats: 3 sets of 12 reps
  2. Push-ups: 3 sets of 10 reps
  3. Lunges: 3 sets of 12 reps
  4. Pull-ups: 3 sets of 8 reps
  5. Deadlifts: 3 sets of 10 reps
  6. Dumbbell Shoulder Press: 3 sets of 10 reps
  7. Bicep Curls: 3 sets of 12 reps
  • Cardiovascular Exercise: 20-30 minutes of high-intensity cardio exercise, such as running, cycling, or jumping rope, to burn calories and improve cardiovascular health.
  • Cool-down: 5-10 minutes of low-intensity cardio exercise, such as walking or light jogging, to gradually reduce your heart rate and allow your muscles to cool down.
  • Stretching: 5-10 minutes of stretching exercises, such as hamstring stretches and quad stretches, to improve flexibility and reduce muscle soreness.
The number of sets, reps, and exercises will vary depending on your fitness level, goals, and preferences. It's also important to incorporate rest days into your workout routine to allow your muscles to recover and prevent injury. Always consult with a qualified fitness professional before starting any new exercise routine.

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