Home workout with no equipment

Warm-up: Jog in place or do high knees for 3-5 minutes to get your heart rate up. Perform some dynamic stretches, such as arm circles, leg swings, and torso twists. Circuit Training: Perform each exercise back-to-back without rest. After completing the circuit, take a 1-2 minute break and repeat for a total of 3-4 rounds. Push-ups: 10-15 reps Targeting your chest, shoulders, and triceps, push-ups are a great bodyweight exercise. Squats: 15-20 reps Engage your leg muscles by performing squats. Keep your back straight and lower your hips as if sitting back into an imaginary chair. Lunges: 10-12 reps per leg Step forward with one leg, lower your body until both knees are at a 90-degree angle, then push back up and alternate legs. Plank: Hold for 30-60 seconds Engage your core by assuming a push-up position with your elbows on the ground, and hold your body in a straight line. Mountain climbers: 10-15 reps per leg Start in a push-up position and alternate driving your knees toward your chest in a running motion. Cardio Burst: Choose one of the following exercises and perform it at a high intensity for 1 minute. Take a 30-second rest and repeat for a total of 3-5 rounds. High knees: Run in place while lifting your knees as high as possible. Burpees: Start standing, drop into a squat, kick your legs back into a push-up position, return to the squat, and jump up explosively. Core Strength: Complete 2-3 sets of the following exercises: Bicycle crunches: 15-20 reps per side Lie on your back, lift your shoulders off the ground, and alternate touching your elbows to your opposite knees. Russian twists: 15-20 reps per side Sit on the ground, lean back slightly, lift your feet off the ground, and twist your torso from side to side, touching the ground with your hands. Cool Down: Finish your workout with 5-10 minutes of gentle stretching, focusing on your major muscle groups. Remember to listen to your body, stay hydrated, and modify exercises as needed. Enjoy your home workout!