Home Workout Routine for Absolute Beginners
Have you ever been on a weekend hike with friends to realize that you have been the slowest of them all? Did you ever feel discouraged at the thought of going for an outdoor activity? Do you prefer to watch TV rather than hitting the tracks? These are clear signs of an unfit body and an unhealthy lifestyle. You may not know this but your aversion to physical activity is a sign of poor fitness. Nobody likes to be taunted or mocked in a social outdoor activity. However, don’t live a day longer in a hideout. Instead, take control of your life and choose fitness over lethargy.
Having said that, absolute beginners often feel lost about where to start. Spending too much money on gym memberships that you may not eventually keep can be just as discouraging as workout itself. Before you invest in expensive equipment and exclusive gym subscription, try to start a fitness routine at home. This is where you are most comfortable and do not need to spend anything to get started.
Working out at home has several benefits. Not only does it give you more flexibility, it also removes all excuses from the equation. All you need is 5-10 minutes everyday to get an untrained body ready for exercising. We understand that a beginner can easily feel overwhelmed by all the information available online. This is why we have designed a perfect home workout routine that is ideal for starters with no physical training experience whatsoever. You do not need any sort of equipment for this workout. The beauty of this routine is that it can be modified to increase the intensity as you become comfortable with the reps. The only thing, however, is to take your doctor’s permission before you start any workout routine. This simple step will prevent injuries in the future.
This exercise is a basic body-weight routine that is to be done in a circuit. When you switch between exercises, avoid resting a lot in between and perform each routine in succession. Once you have finished all the exercises, you can repeat the circuit as many times as you comfortably can. If you are unable to complete all the circuits without stopping, then you know where you stand on your fitness levels and it will work as a yardstick for you to gradually work up to.
No matter how experienced or inexperienced you are, never underestimate the importance of warming up before an exercise. You need to ensure that your heart rate is ready and pumping before you get started. Most importantly, your muscles should be warm and ready for the exercise. Warm up is extremely important to prevent injury. If you are pressed for time, you are allowed to cut down on your exercises, but not on the warm up. To get started, you can jog in one place, jump rope, do push ups or use a stationary bike. However, just know when to stop so that you don’t wear yourself out completely. The trick is to get your heart rate elevated just enough to easily move on to the circuit training ahead of you.
- Plank: This exercise is one of the most underrated exercises out there. Plank is simple and a trainer’s favorite because it can be performed anywhere. Most importantly, it can work your entire body, specifically your core. When done right and regularly, it helps elongate the spine, improves strength in your arms and wrist and increases balance. Start with holding the plank pose for at least 15 seconds and repeat twice.
- Superman: when you are done planking, lie face down on your yoga mat and stretch yourself out. Superman exercise is targeted towards three important muscles. These muscles are crucial in prevention of injury and improvement of posture. They also help in reducing the back pain. Repeat the exercise at least 5 times.
- Pushups: This simple exercise goes a long way in strengthening your arms, chest, core and shoulders. As you finish the superman pose, assume the plank position and use your elbows and shoulders to thrust your body up and down. If you find it difficult to do it the traditional way, you can also get on your knees and then perform the pushup action. Repeat the reps at least 10-15 times.
- Squats: Squats are ideal to target the lower body fat. This includes your thighs, hips and your butt. It is works wonders in improving your core, while strengthening your tendons, bones and ligaments in your lower body. Repeat this exercise at least 10-15 times.
- Leg lifts: This exercise is easy for any beginner to perform. You can target your outer thighs and hips through this exercise. Repeat at least 10-15 times on both sides.
While these exercises will help you get started on your fitness journey, it is important to know that healthy lifestyle is not a sprint but a marathon. If you truly want to be a master of your own body, you must combine physical activity with healthy eating. You can also include other forms of exercises to make your routine enjoyable. Yoga, running, swimming, biking etc. are just some of the activities that will help you make exercising a part of your lifestyle, without making it monotonous.
Home workouts have been designed for beginners to help them keep up the routine, no matter where they are. You can perform these exercises anywhere, anytime. The trick to successful transformation lies in being consistent. So use these home workouts to help you get off the couch!