How to Start a Home Workout Routine with Zero Equipment

Why Home Workouts Work

You don't need a ₹5000/month gym membership to stay fit. Bodyweight exercises, when done consistently, can build serious strength and endurance.

Week 1-2: Foundation

Monday (Upper Body): Push-ups 3×10, Plank 3×30s, Diamond push-ups 3×8

Wednesday (Lower Body): Squats 3×15, Lunges 3×12, Calf raises 3×20

Friday (Full Body): Burpees 3×8, Mountain climbers 3×15, Jumping jacks 3×30

Week 3-4: Progression

Increase reps by 20% or add resistance bands (₹599 for a full set).

Tips for Consistency

• Set a fixed time — morning works best
• Start small — 20 minutes is enough
• Track progress in a notebook
• Rest days are mandatory

Results You Can Expect

In 4 weeks: better energy, improved posture, visible muscle tone. In 8 weeks: noticeable strength gains and fat loss.