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Are you looking to kickstart your fitness journey with a comprehensive workout routine that can be done at home? Whether you’re a man or a woman, starting your fitness journey, or simply seeking a convenient workout plan, we’ve got you covered. In this article, we’ll walk you through a full-body workout that emphasizes muscle building, fat loss, and body shaping. Sponsored by Mama Earth, a brand dedicated to toxin-free hair masks, this workout consists of four circuits, each packed with various exercises. So, let’s dive into the world of beginner-friendly exercises that will help you achieve your fitness goals right from the comfort of your own home.

Circuit 1: Bodyweight Exercises

1. Arm Swings

Begin your workout with arm swings to warm up your upper body. Stand with your feet shoulder-width apart and extend your arms out to the sides. Swing them forward and backward in a controlled motion.

2. Side Rotations

Stand tall and rotate your torso to the left and right. Keep your feet planted and engage your core muscles as you do this exercise. It’s a great way to work on your flexibility and mobility.

3. Standing Crunches

Perform standing crunches by raising your knees towards your chest while contracting your abdominal muscles. This exercise targets your core and helps build abdominal strength.

Circuit 2: Cardio Exercises

4. Twisters

Twisters are fantastic for getting your heart rate up. Stand with your feet hip-width apart and twist your torso to the left and right, bringing your elbow towards the opposite knee. This exercise engages your oblique muscles and burns calories.

5. Butt Kicks

Incorporate butt kicks to improve your cardiovascular fitness. Jog in place while kicking your heels towards your glutes. It’s a fun and effective way to enhance your endurance.

6. Cross Stretch

Stretch your arms out wide and then cross them in front of your chest alternately. This exercise not only warms up your upper body but also increases flexibility.

Circuit 3: Strength Training Exercises

7. Utilizing Dumbbells or Water Bottles

To take your workout to the next level, introduce dumbbells or water bottles. Exercises like bicep curls, overhead presses, and squats can be added to enhance strength and build muscle.

Circuit 4: Core-Focused Exercises

8. Knee Touches

Lie on your back with your knees bent and feet flat on the floor. Lift your shoulders off the ground and reach for your knees with your hands. This exercise is excellent for targeting your upper abs.

9. Russian Twists

Sit on the floor with your knees bent and feet elevated. Hold a dumbbell or a water bottle with both hands and twist your torso to the left and right. Russian twists are perfect for working on your oblique muscles.

10. Bicycles

Continue working your core with bicycle crunches. Lie on your back, lift your legs off the ground, and bring your opposite elbow towards your knee as you bicycle your legs. This exercise engages your entire abdominal area.

11. Knee-to-Elbow Planks

Finish your workout with knee-to-elbow planks. Get into a plank position and bring your right knee towards your right elbow, then switch to the left side. This exercise is a fantastic way to strengthen your core and improve balance.

This full-body workout for beginners is designed to help you build muscle, shed fat, and sculpt your body. Whether you’re a man or a woman, these exercises can be tailored to your fitness level and done in the comfort of your home. So, grab your workout gear, stay hydrated, and get ready to transform your body with these effective exercises.


Achieving your fitness goals doesn’t require an expensive gym membership or fancy equipment. With dedication and the right workout plan, you can make significant progress at home. This full-body workout for beginners is a great way to start your fitness journey, and it’s brought to you by Mama Earth, a brand that cares about your overall well-being. Remember to stay consistent and listen to your body, and you’ll be well on your way to a healthier, fitter you.

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