The Ultimate No Equipment Full Body Workout for Beginners

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Full Body Home Workout for Beginners (No Equipment Needed)

Want to get fit at home without equipment? Here’s a super simple, beginner-friendly full-body workout that even kids can follow. These exercises help you stay active, burn fat, and build strength. Just follow the steps like a friend is guiding you!

🏋️‍♂️ Ankit & Neha's fun-filled start to their fitness journey

Ankit (pulling a little):

"Neha, I am thinking of joining a gym... but to be honest, leaving the sofa seems like the first cardio for me."

Neha (laughing):

"Then for you, the yoga mat should also be like memory foam!"

Ankit:

"Exactly! I start thinking of myself as a Schwarzenegger as soon as I lift the dumbbell!"

Neha (smiling):

"Okay then - let's start some fun and easy couple workouts together. A little challenge, a little fun - both!"

Ankit:

"Challenge accepted! But I am warning you - if you have to leave the sofa in your workout, then I might emotionally break down."

Neha (laughing):

"Don't worry baba, we will start from your comfort zone - that is, from the living room!"

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🏠 Beginner-Friendly Full Body Home Workout (No Equipment!)

Perfect for anyone looking for a fun, fat-burning home workout for beginners — whether you're in the USA or anywhere in the world!

1. Push-ups

🔥 Targets: Chest, Arms, Core
Reps: 10–12 × 3 sets

2. Glute Bridge

🍑 Targets: Glutes, Lower Back
Reps: 15 × 3 sets

3. Bicycle Crunches

💥 Targets: Abs, Obliques
Reps: 20 (10 each side) × 3 sets

4. Bodyweight Squats

🡵 Targets: Thighs, Hips
Reps: 20 × 3 sets

5. Side Plank

🔥 Targets: Core, Balance
Hold: 30 seconds each side × 3 sets

6. Burpees

🔥 Targets: Full Body + Cardio
Reps: 10 × 3 sets

7. Mountain Climbers

🏃‍♂️ Targets: Core, Legs, Shoulders
Reps: 20 each leg × 3 sets

8. Jumping Jacks

⚡ Targets: Cardio + Whole Body
Reps: 30 × 4 sets

9. Square Jumps

🕺 Targets: Legs, Cardio
Reps: 10 rounds (4 jumps per round) × 3 sets

10. Sit-ups

🎯 Targets: Abs, Core Strength
Reps: 15 × 3 sets

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🔑 Ankit’s Quick Tips for Results

• Before every workout, do a little warm-up and cool-down after.

• Keep drinking water – otherwise Neha will make you wear the “Dehydrated King” hat! 😅

• Try this routine 3-4 times a week.

• And most important – be consistent. Progress is slow, but it definitely happens.

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💥 Why This Works

✅ No gym? No problem — no equipment workout at home
✅ Burn calories fast — best fat-burning workout at home for beginners
✅ Builds full-body strength & flexibility
✅ Fun for couples, beginners, even kids!

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A real-life couple’s simple 5-step morning plan to get fit, stay connected, and start the day with love