You do not need expensive equipment or a gym to get fit. Your body weight, a small space and 20 to 30 minutes are enough to build strength, burn fat and boost your mood.
Warm up first (5 minutes)
March in place, arm circles, hip circles and light jumping jacks.
Beginner body weight exercises
- Squats: strengthen legs and glutes.
- Push ups: start on your knees or against a wall.
- Lunges: alternate legs.
- Plank: hold 20 to 30 seconds.
- Glute bridges: lift hips while lying on your back.
- Mountain climbers: for cardio.
- Step ups: on a stair or sturdy bench.
Sample weekly plan
- Monday, Wednesday, Friday: do each exercise for 30 to 40 seconds, rest 20 seconds, repeat the circuit three times.
- Tuesday and Thursday: brisk walk, jog or skipping rope for 20 to 30 minutes.
- Saturday: active fun such as football, dancing or swimming.
- Sunday: rest and stretch.
Stay consistent
- Work out at the same time daily
- Find a workout partner
- Track progress weekly
- Increase difficulty gradually
Nutrition matters
Exercise works best with a balanced diet: more vegetables, beans, fish and fruits, and fewer sodas and fried snacks.
This article is for general information and does not replace advice from a qualified health worker.
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