Beginner માટે 30-Day Practical Routine

Week 1

20–25 min/day

• 10 min brisk walking/marching
• 10 min basic strength
• 5 min stretching

Week 2

25–30 min/day

• Cardio + squats + wall push-ups + bridge + core

Week 3

30–40 min/day

• Cardio duration વધારો
• Strength exercisesના 2–3 sets

Week 4

35–45 min/day

• Moderate cardio
• Full-body strength
• Mobility/stretching

દરેક વ્યક્તિએ પોતાની fitness પ્રમાણે intensity નક્કી કરવી.

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