Based on the user’s preferences for weight loss, being a beginner, having no equipment, a workout duration of 20 minutes, and a preference for strength training, here is a sample workout plan:
**Warm-Up (5 minutes)**
– Jumping jacks: 1 minute
– Bodyweight squats: 1 minute
– Arm circles: 1 minute
– High knees: 1 minute
– Walking lunges: 1 minute
**Strength Training Circuit (15 minutes)**
Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.
1. Bodyweight squats
2. Push-ups (modified on knees if needed)
3. Plank (on forearms or hands)
4. Lunges (alternating legs)
5. Mountain climbers
6. Glute bridges
**Cool Down (5 minutes)**
– Standing forward fold: 1 minute
– Seated spinal twist: 1 minute (30 seconds per side)
– Cat-Cow stretch: 1 minute
– Child’s pose: 1 minute
– Shoulder and tricep stretch: 1 minute
Remember to listen to your body, modify exercises as needed, and stay hydrated throughout the workout. Consistency is key for seeing results, so aim to do this workout plan at least 3-4 times per week.
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