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Beginner Workout Routine – The Ultimate Guide

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.

 

Warm-Up

 

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.

 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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!

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How To Lose Weight At Home

Home Workout Routine to Lose Weight

Losing weight is one of the most taxing tasks at hand, both emotionally and physically. While many people join gyms with the hope of losing those pesky pounds, not all sustain till the end of their membership. People who failed to reach their weight loss goals through gym claim that many gym-goers quit due to variety of reasons, including lack of time, lack of motivation or both. However, does that mean your dream to achieve that summer body is just that? A dream? Absolutely not! Believe it or not, gym is a very small portion of your weight loss journey. What you need more than that is persistence, balanced diet and motivation to keep going. Once you have these three, you can achieve your goals from anywhere.

 

Having said that, many people prefer to keep their workouts location independent. Gym, just like any other daily task, can become incredibly monotonous after a while. This often becomes one of the biggest reasons for people to quit. Working out at home can eliminate excuses and give you more flexibility to stay true to your routine.

 

If you are a beginner and want to get started on your weight loss journey with a healthy lifestyle, then this 5-minute fat bursting home routine is all you need. You will be able to notice a change in your body within the first few weeks. As you get comfortable with the exercises, just gradually increase the intensity and reps to get a more rigorous workout. The beauty of this routine is that you can do it anywhere. You can be sitting in your living room or in a hotel room halfway across the world!

 

Quick fat burning exercises that you can do at home or anywhere:

 

What gets most people excited about home workout is its flexibility and affordability. You don’t need to throw in money for the expensive gym memberships or pay for lavish equipment. All you need is a towel, a mat and a jump rope to get started.

 

Workout Set 1

 

In this set, total of 8-exercises have been included that must be done in a circuit form. You can start with 30-seconds and gradually increase it to a pace that you can comfortably keep. Remember to warm up before you start!

 

  1. Jump Squats:

 

Jump squats is the best and the most effective cardio exercise that can help you torch those fat deposits. With regular practice, you can not only improve your cardiovascular strength but tone the fat off your thighs as you work the entire body.

 

To perform this exercise, you need to stand shoulder width apart. Bend as much as you comfortably can into a squat position. As you exit the position, you need to jump up and land back into a squat. This intensive exercise will work up your heartbeat and make you sweat. If you want the best results, then make your squat as deep as you can. Fit in as many reps as you can in 30 seconds and then move on to the next exercise with a short 10-second break.

  1. Skipping Exercise:

 

Another high intensive and highly effective exercise to lose weight is skipping. It is simple and can be done anywhere, anytime. This exercise targets weight on your thighs and stomach, which is also one of the most challenging areas to lose weight from. All you need to do is take your jump rope and skip for the next 30-seconds. You can also add a little variation by jumping normally for the first 20-seconds and then increasing the pace for the last 10-seconds.

 

  1. Alternating Lunge

 

Lunges are also a cardio-intensive exercise that can help you torch calories and also build muscles at the same time. This exercise not only works your leg muscles but also goes a long way in strengthening your abdomen and lower back muscles. It even helps in improving your body’s balance while stabilizing the core. To do lunges, you need to stand straight with your right leg forward. Then bend at the knees to form lunge position, putting all your weight on the heels of your feet. Resume standing position by putting all your weight on the right heel and repeat the same move with left leg. Push yourself into standing position by pushing your weight onto your left heel. This entire exercise makes one rep. Repeat it as many times as you can in the next 30-seconds.

 

  1. Single Leg Lift Jump Exercise

 

When you want to lose weight, including this exercise in your exercise routine is a must. It not only works your core muscles, but also your thighs at the same time. Moreover, it helps you gain more balance. Start by standing straight and lifting your left leg off the ground. Now as you come up, try to touch the ground with your hands, keeping your left leg up. The idea is to touch the ground and jump on your single leg. Alternate between legs for the next 30-seconds. As you switch between your legs, remember to shake off the strain. While it may be slightly challenging in the beginning, you will be able to do it more accurately after practicing for sometime.

 

  1. Inverted V Pipe Exercise

 

After doing the cardio, it is time to get to the mat. Inverted V Pipe exercise is best for your abs. It also helps you tone your arms and the core. Repeat this exercise for 30-seconds and increase the duration over a period of time. For this exercise, you need two towels that will allow your feet to gain smooth movement on the floor. Lie down on the mat facing down and place your toes on the towel. Balance your body by placing your hands on the ground. Now get on all fours and use the towel to pull your legs closer to your body. Aim to make an inverted V shape with it. Now stretch backwards by pushing your legs away from your hands. Repeat this exercise for 30-seconds, concentrating on your arms, lower back and the core.

 

  1. W Leg Lifts Exercise

 

Through this exercise, you will be able to tone your legs and abs. Lie down on the mat on your back, placing your legs close to each other. Now raise your legs straight up and bring them closer to your abdomen. As you bring your legs down, stretch them out in the other direction, bringing them back to your stomach. Repeat this procedure for 30-seconds until you feel the burn in your legs and tummy as you proceed. This exercise regularly can tone the belly and help reduce fat from your lower body.

 

  1. Superman Exercise

 

This exercise not only reduces fat on your stomach but also on your abs, thighs and lower back. Once you have done W lifts, lie face down on the mat. Stretch your body by keeping your hands and legs taut. Now slowly lift your chest and thighs off the ground while balancing your body on your stomach. As you do this, try to keep yourself as straight as you possibly can. Repeat it for 30-seconds and feel the burn in your belly.

 

  1. Glute Bridge

 

When you want to target your lower body, nothing works better than the glute bridge exercise. It specifically targets your core muscles and butt. Additionally, it also works your calves, hamstrings, hip flexors and lower back. This can easily be called as a complete lower body workout. Start with lying flat on a floor mat, knees bent at the knees. Place your feet flatly on the ground. Now gently raise your hips off the ground, forming a straight line from your shoulder to your knees. As you hold the position, bring your right knee to your chest and hold for a second before you lower it down. Repeat the same move with your left leg. This entire process makes one rep. Repeat this exercise for at least 1 minute before you start cool off.

 

This fat burning routine is easy and can be done anywhere, anytime. However, for best results, you should do it every morning on an empty stomach. If you are exercising in the evening, you can drink 2-glasses of water at least an hour before you intend to hit the mat. Doing this routine regularly will help you lose weight fast. Additionally, you can also include some protein sources in your diet such as egg whites. This will help you gain more energy and make your workout routine more enjoyable rather than tiresome. Remember to follow a healthy, balanced diet to gain best results. Weight loss is not just about working out, it is a lot to do with eating clean as well. Combine your exercising routine with clean eating and you will be able to see phenomenal results in no time.

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Working Out At Home For Max Gains!

Benefits of Home Fitness Workout

 

The concept of setting up a home gym has become increasingly popular these days. Many people have realised that in order to keep up their fitness routine amid busy schedules, it is important to have flexibility of time. Working out at home not only gives you freedom of time, it also gives you versatility in your fitness training.

 

At the same time, for some people a commercial gym may be out of question because it is not located near their home or workplace. Taking out time to drive to a fitness center after a day’s hard work can be extremely demanding. This often results in lack of physical activity altogether that can quickly become a source of illnesses in the future.

 

If you are someone who wants to lead a healthy lifestyle and do not have the time or motivation to go to a gym, then setting up one at home may be the perfect solution. Designing a workout routine that you can perform anywhere, especially at home, gives you the consistency you need to keep up with that lifestyle. From stationary bikes to simply investing in a jump rope, there are all kinds of options that can make your workout dynamic and regular. You can even buy workout DVDs and transform your living room into a fitness center, whenever you want. Home gym training is an ideal solution for people who are looking to train in a way that is actually gives you the results you need to stay focused.

 

Here are some of the reasons why you should consider it as a sustainable workout option.

 

  • Make your own schedules: life is unpredictable and so many times there can be unforeseen circumstances that can interfere with your workout schedules. However, with a home gym, you learn to become location independent, allowing you to stay on track no matter who uncertain life can get. You can easily fit your fitness routine in your day if time is on your side. Home gym gives you that time and comfort to do your workout whenever you want.
  • Tweak your routine as per your agenda: When you have a home gym, you don’t need to stress about driving to a commercial gym for your daily training. It becomes much easier to tweak your training as per availability of time on a daily basis. By working out at home, you can completely eliminate the days you miss due to busy schedules.
  • Training in the comfort of your home: There is nothing like training in the comfort of your home that gives you the ideal atmosphere to focus. One can easily get distracted and discouraged looking at other people pulling a 30-minute on a treadmill while you barely manage 5-10 minutes. At the same time, we often fear being judged by others as we try new workouts. Believe it or not, these things can become a very good reason for some people to quit working out in public altogether. If you are self conscious and need your own space to train, then nothing works better than a home gym.
  • Create your own space: A communal setting for working out may not be everybody’s preference. Sometimes the music in a commercial gym may serve more as a distraction than a motivation. However, when you train at home, you can set the music or its volume at a level that is not only helpful but also enjoyable. These things may seem inconsequential but can actually contribute towards improving your performance. You can also put up the posters that truly motivate you rather than discourage you looking at unrealistic rock hard abs.
  • Improve focus: home gyms can help you eliminate all the distractions that do not directly contribute towards enhancing your performance. Have you ever felt off your game because you were busy staring at that hot girl on the treadmill next to yours? Or did you throw in more reps, even if you couldn’t, just to impress your trainer? These things not only not help but can also put you at a risk of injuring yourself in the process. If you want to achieve the results you are looking for, you need to remove all the distractions and focus on the task at hand. You can achieve this objective by training in your own comfort zone that is your home.
  • Get your privacy: when you have a well equipped home gym, you can train however you want, whenever you want and with whoever you want. Invite a friend over or do it alone, follow a dress code that makes you feel most comfortable, train barefoot if you like! You can personalize your home gym into a space that drives performance.
  • Save your membership expense: How many times have you blindly paid a year worth of membership fee to a commercial gym, only to drop it a year later? Commitment to follow a fitness routine is hard to come and needs lot more than a gym membership. If you are just entering the world of fit lifestyle, then you need to first get yourself into the habit of working out consistently. It is only when you are used to working out on a daily basis that you can truly reap the benefits of training in a gym. Instead of investing your hard earned money on a membership you don’t intend to keep, it is better to build a gym right in your home and train at your own pace. If you really want to take your fitness training to another level, you can take help from a professional trainer who can visit you in your home gym and ramp up your routine. Many fitness freaks swear by the effectiveness of working out at home and believe that once you go home gym way, it is nearly impossible to turn back.
  • Train at your own pace: You can take it freakishly slow when you are training at home. The last thing you want is a trainer breathing down your neck, asking you to outperform yourself when you can barely manage as it is. Rather than working it out at an intensity of your trainer, find your own pace and keep it until you are ready to level up.

 

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Benefits of Low Intensity Steady State Workouts

How Low Intensity Workouts Aid In Fat Loss

High Intensity Interval Training has often been touted as the be all and end all of fitness and weight loss training. Even though HIIT has its own benefits, one cannot overlook the effectiveness of Low Intensity Steady State workout, also known as LISS.

Back to back HIIT sessions can leave you drained and demotivated. However, LISS is low impact and more enjoyable. It may lack the intensity of HIIT, but it is necessary to integrate it into your workout program.

Anyone who has researched on quickest way to lose weight is no stranger to HIIT and how effective it can be. Fast paced bursts of exercise with short resting period is believed to be the key component that helps you lose weight and shed those pesky kilos. HIIT is effective because it can burn far more calories per session as compared to LISS. Since it also demands greater recovery time, it helps you burn more calories even when you are resting. A standard 30-45 minutes run on the treadmill may not get you the same results as 20-30 minutes if HIIT activity can. Experts reveal that within 2 weeks of regular HIIT training, you will be able to improve your aerobic capacity significantly.

With such an impressive record, why should one even consider Low Impact Steady State exercising routine? Is high-intensity not giving better results? At the face of it, latter is clearly more impressive, but integrating some steady state cardio into your regular high-intensity workout can get you the best of both worlds.

Here are some of the benefits of LISS and the reason why it should be a part of your regular workout.

Quick recovery

98cafde5e8e4215de05f72c6633addd4–good-workouts-circuit-workoutsIf you are someone who trains hard consistently, then you may have overlooked an important aspect of exercising – recovery. Many people believe that the benefits of exercising stop as soon as they leave the gym. However, that is not the case. Needless to say that interval training allows you to have a full body cardio workout in far less time, but it also tires your body to a great extent. Just think of it this way, the high intensity workout throughout the week coupled with bodyweight and strength training exercises will not speed up your recovery. In fact, you might actually end up impeding the whole process.

If you are already working too hard, you will not have much left to finish the workout. As a result, you will only end up taxing yourself more, affecting the recovery process and making it harder for you to recuperate.

To avoid this situation, it is important to note that moderation is the key. Strength training with HIIT every week is enough to sap you of all your energy. In this case, you can improve your recovery period by weaving steady state cardio training in your schedule. Start with low intensity workouts to enhance the blood flow to your impaired tissues that will eventually boost your recovery period.

Retain your muscle mass

If poor recovery is bad, poor nutrition is worse! When you work out hard, your body burns glycogen that can leave you extremely hungry after your workout. If you do not match your high intensity workout with proper diet, you risk losing muscle mass that can do more damage than good. This is why it is important to introduce moderate intensity LISS workout in your routine so that it doesn’t take a toll on your body after HIIT. This can make dieting easier and also increase the number of calories you burn, without exhausting your body.

You continue to burn calories

For someone who has a sedentary lifestyle, going from 0 to 100 is almost impossible. You need to train your body gradually to get used to the exercising routine and slowly go from inactive to moderately active. Adding some form of daily cardio in your workout schedule is not only wise but also important. Just walking every day for 30-minutes consistently will be far more effective than high intensity workout that you skip more than you keep up. Since effectiveness of LISS depends on consistency, you will find it relatively easier to maintain the routine and will be able to see the results that will keep you motivated.

It is ok to take your time

While LISS may not be as quick as HIIT in showing you results or helping you drop those calories, it is still good enough when it comes to burning calories. When you steadily burn a certain number of calories, they will add up and be visible in the change you have been hoping to see. You can burn up to 300 calories by jogging for 30 minutes. Imagine if you were to do this for 5-6 days a week?

Build your stamina

Apart from weight loss benefits, steady state fitness is great for improving your aerobic fitness and enhancing your stamina. It will also build your cardiovascular endurance over a period of time. The benefits of steady-state cardio may not be visible in your daily life per se, but they do show when you go for weekend outdoor activities such as cycling, hiking, swimming etc. You will not only be able to participate in these activities, but enjoy it too!

You will likely to stay motivated

Sometimes the success of a fitness plan relies on a simple fact, whether or not you will stick with it. Even though interval training is certainly a more superior form of cardio for weight loss and overall fitness, you cannot overlook the importance of LISS in helping you stay consistent with your routine. What good is a workout that you dread doing?

LISS can only be effective if you enjoy the overall process of exercising and mentally prepared to follow a healthy lifestyle. The more you look forward to your low impact sweat sessions, the likelier you are to stick with it. This is where steady state workouts take the cake. This isn’t to say that you cannot enjoy your high intensity workouts and interval trainings. The key is to find a balance between the two.

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How To Get Cost Effective Gym Equipment At Home

Tips to Buy Cheap Workout Equipment for your Home Gym

Did you know that over 60% of gym memberships go unused? Many people resolve to go to a gym to get healthy and fit. However, they end up failing when it comes to keeping up with a fitness routine. While you cannot entire blame the gyms for their success or failure, a lot of that failure can be attributed to lack of time, lack of motivation, laziness and even people feeling intimidated by other people’s performance as they struggle to keep up theirs.

Believe it or not, it doesn’t take a lot to stay in shape. The only thing you need more than anything is commitment. A few pieces in your home gym can do wonders at toning your body and improving your cardiovascular fitness.

Having said that, many people have taken their workout home and have been able to find more success in keeping up with their fitness regime. If you are someone who is planning to setup a home gym or wants to scale up their fitness at home, then these easy tips will help you buy cheap equipment without spending heavily on workout machines.

Here are some budget suggestions to help you diversify your home gym environment.

Yoga Mat: This one is a must have, even if you are not planning to do any yoga on it. Many bodyweight exercises require you to lay down on the floor. Lack of proper cushioning can lead to discomfort and even injury. This is why it is important to have a yoga mat under you when you are doing stretching exercises or ab workout. You can also take your workout outside if you feel like stretching in the park.
Skipping Rope: This basic item is a must have in your workout arsenal. You will be surprised at how effective, affordable and enjoyable it is. You can actually deliver a high intensity cardio workout anywhere. However, you need to remember that jumping rope can be difficult so try to rest between reps to keep up the routine.
Step: Stepping exercises are a great workout and also a classic aerobic tool. You can do variety of drills, especially if you follow a workout video. They are readily available and affordable also. You don’t need to break a bank to buy the step. You can also consider a flat bench if you are into more strength exercises. Since it is available in varied heights, it can also double up as a step when needed.
Stability Ball: This exercising equipment has been popular since the 1990s and there is no sign of it fading anytime soon. These large balls are designed in such a way that they can support weights of most adults and help you do a killer ab workout. You can do wide range of exercises to step up the intensity of your workout. Some people place the ball between their legs to make their squats more challenging. You can also put it under your shins while doing push-ups.
BOSU Ball: This ball is great if you are targeting core and balance. You can use it for cardio and other stability routines.
Medicine Balls: if you want to add some weights to your ab workouts and build your upper body strength, then you can get some medicine balls in your home gym. You don’t need to buy a lot of them, just 2-3 will do the trick. Medicine balls are a great way to build your arm strength and make you lose more calories by building Attractive female doing exercise in her living room.She doing abs.
Attractive female doing exercise in her living room.She doing abs.

muscle mass.

Dumbbells: It is uncommon to see a gym with a dumbbell. They are easy and so effective that it is almost impossible to imagine a workout that does not include a dumbbell. If used appropriately, they can also help improve your total body strength. Since they are available in all kinds of sizes, brands, quality and weights, it is important to do a little shopping around before you buy.
Resistance bands: When you are tight on budget but still want the resistance in your workout, then there is nothing better than resistance bands. They are cheap, lightweight, flexible and and very handy. You can take them wherever you go. With these bands, you can add resistance to any kind of workout. Did you know that you can get a full body workout for under $30 by simply using the resistance bands? For someone who is building a home gym on a budget, this is certainly a good investment.
Foam rollers: They are great for people who want to do stretching exercises or balance training. You can also add resistance by balancing your form on a roller. Just try doing a lunge with one foot on your roller and you will know what we are talking about!
Pull-up Bar/Suspension Trainer: now that you have an equipment for all the major muscle groups, it is time to focus on the largest one, the lats. The other time to complete your home workout arsenal is a pull-up bar. You can also consider buying suspension trainers that can be attached to any surface. They are considered more effective because of the instability element they bring into your workout. Moreover, they are not only good for your back, but can also be used for a full body workout.

If you think that a home gym is expensive, then you need to comb through this list again. Even if you buy all the items in this list at the same time, you will still pay less than your gym membership that you might not keep anyway. So rather than wasting your time working up your motivation for the gym, it is better to start building one in your own house.