The worldwide fitness industry has grown in incredible leaps and bounds, but not everyone has the means or the time to join a gym. As such, workouts at home are becoming preferred for many. This write-up shall guide you through easy beginner workout routines that you can do right at home.
Cardio-Boosting Beginners Exercise
It’s essential to have some cardio-training in your beginner workout routine, as it helps improve your heart health, increases your lung capacity, and promotes weight loss. Follow these simple steps for beginners’ cardio workouts.
1. Jumping Jacks
Nearly everyone is familiar with jumping jacks. They are exceedingly simple to perform, require no equipment, and help to get the blood pumping and muscles burning.
To perform a jumping jack:
- Stand straight with your feet together and arms by your sides.
- Jump up, spreading your legs and swinging your arms above your head.
- Jump back into the starting position.
Try to do three sets of 20 jumping jacks, with a minute’s rest in between each set.
2. Jogging in Place
Jogging in place is a powerful cardiovascular workout. It maximizes the cardio element without needing any gym equipment or risking your knees on hard pavement.
To jog in place:
- Stand straight.
- Start marching, lifting your knees as high as you can.
- Gradually increase your pace into a high-knees run.
Try to jog for one minute, then rest for another before repeating it three to four times.
Beginner Strength Workouts
A suitable strength exercise routine is essential, especially if you’re looking for a toned, fit body. Below are some easy to follow beginner strength workouts at home.
1. Push-ups
Push-ups help in building upper body strength, primarily in your chest, shoulders, and triceps.
To do a push-up:
- Go down on all fours, position your hands slightly wider than your shoulders.
- Straighten your arms and legs.
- Lower your body until your chest nearly touches the floor and then push yourself back up.
Beginners can start with doing three sets of 5-10 push-ups.
2. Squats
Squats are excellent at home exercises for beginners, focusing mainly on lower-body strength training, especially your glutes, hips, quads, and hamstrings.
To do a squat:
- Stand straight, feet hip-width apart.
- Go down as if sitting on an imaginary chair, till your thighs are parallel with the floor. Ensure your knees are over your ankles.
- Push back up to the starting position.
Do two sets of 10-15 squats.
Flexibility and Balance Exercises
Flexibility and balance exercises keep joints flexible, prevent falls, and can also help promote relaxation. Here’s a beginner exercise at home that falls under this category.
1. Standing Leg Lifts
Leg lifts can improve your balance while strengthening your lower body.
To perform a leg lift:
- Stand behind a sturdy chair, holding on for balance.
- Slowly lift one leg out to the side, keeping your body straight and your toe pointing forward.
- Repeat the exercise with the other leg.
Try to do two sets of 10-15 leg lifts on each leg in the beginning.
2. Gentle Yoga
A simple yoga routine with positions like the downward dog, the warrior pose, and the child’s pose can increase your body’s flexibility significantly and help you relax at the same time.
Core-Strengthening Beginner Exercises
A strong core supports every other exercise you do. Here’s a beginner core exercise.
1. Plank
The plank can strengthen your entire body. It primarily hits your core – a muscle group that includes abs, glutes, hips, and back.
To do a plank:
- Get into the push-up position, but rest on your forearms, not your hands.
- Ensure your body forms a straight line from shoulders to ankles.
- Hold the position for as long as you can manage without letting your hips sag.
A beginner can try to hold a plank for about 30 seconds and increase the duration with practice.
With these beginner workout routines, it’s now easier than ever to train at home. All the exercises outlined above require zero or minimal equipment. So, all you need to do is throw on your workout gear, find some space, and get going! Ensure you’re consistent with your workouts, maintain a balanced diet and keep hydration levels up to see noticeable results. Happy training!
