Here are some effective workout routines for beginners that focus on building strength, endurance, and flexibility:

Full-Body Circuit

(3 times a week):

- Warm-up: 5-10 minutes of brisk walking or light jogging.

(I usually walk on treadmill, increasing incline, for 1-2 miles)

- Bodyweight Squats: 10-15 reps

- Push-Ups (knee or standard): 5-10 reps

- Plank: Hold for 20-30 seconds

- Lunges: 10 reps per leg

- Dumbbell Rows: 10 reps per arm (use a water bottle if no weights are available)

- Cool Down: Stretching for 5-10 minutes.