Entrenamiento de 30 minutos apto para principiantes para realizar en casa, sin utilizar equipo especial

Here's a 30-minute beginner workout that you can do at home without any special equipment:

1. Warm-up (5 minutes):

 - Jog in place for 2 minutes.

 - Perform 10 arm circles forward, followed by 10 arm circles backward.

 - Do 10 bodyweight squats.

2. Cardiovascular exercise (10 minutes):

 - Jumping jacks: 3 sets of 30 seconds, with a 10-second rest in between.

 - High knees: 3 sets of 30 seconds, with a 10-second rest in between.

 - Mountain climbers: 3 sets of 30 seconds, with a 10-second rest in between.

3. Strength training (10 minutes): 

- Push-ups: 3 sets of 10 repetitions.

 If regular push-ups are too challenging, you can modify them by doing them on your knees or against a wall.

 - Bodyweight squats: 3 sets of 10 repetitions.

 Focus on maintaining proper form and keeping your knees aligned with your toes.

 - Plank: Hold for 30 seconds, rest for 10 seconds, and repeat for a total of 3 sets.

4. Cool-down and stretching (5 minutes): 

- March in place for 1 minute to bring your heart rate down.

 - Perform some static stretches, holding each stretch for 20-30 seconds. 

Focus on stretching your major muscle groups, including your legs, arms, chest, back, and shoulders.

Remember to listen to your body and modify the exercises as needed. 

Stay hydrated throughout the workout, and if you experience any pain or discomfort, stop and consult a healthcare professional. Enjoy your workout!

THANKS 

BY 

Omar