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5-Minute Full Body Workout for Beginners: Gentle and Effective At-Home Exercise

Duration: 5 minutes (perform each exercise for 30 seconds with a 10-second rest between exercises)

  1. March in Place: Start by standing with your feet hip-width apart. Lift your knees up, one at a time, as if you're marching in place. Keep your core engaged and maintain a brisk pace. This exercise helps warm up your body and increase your heart rate.

  2. Bodyweight Squats: Stand with your feet shoulder-width apart and toes slightly turned out. Lower your body down by bending your knees and pushing your hips back, as if you're sitting back into an imaginary chair. Go as low as you can while keeping your heels on the ground, then push through your heels to return to the starting position. This exercise targets your legs, glutes, and core.

  3. Modified Push-Ups: Get down on all fours, placing your hands slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. If this is too challenging, you can perform the push-ups against a wall or a sturdy countertop. This exercise targets your chest, shoulders, and arms.

  4. Standing Side Leg Lifts: Stand next to a sturdy chair or countertop for support. Lift one leg out to the side as far as comfortable, then lower it back down. Repeat on the other leg. This exercise helps strengthen your hips, outer thighs, and glutes.

  5. Seated March: Sit on a sturdy chair with your feet flat on the ground. Lift one knee up towards your chest, then lower it back down. Repeat with the other leg. This exercise helps improve lower body strength and cardiovascular fitness.

  6. Standing Arm Circles: Stand with your feet shoulder-width apart. Extend your arms out to the sides at shoulder height. Make small circles forward for 15 seconds, then reverse the motion and make circles backward for another 15 seconds. This exercise targets your shoulder and upper back muscles.

Remember to listen to your body, take breaks when needed, and stay hydrated throughout the workout. Over time, you can gradually increase the duration and intensity of your exercise routine as you build strength and endurance.

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