If you want to work out and are a beginner, working out can be both exciting and daunting. Most people think that you need to to to the gym for working out but it is not necessarily true.
You can work out in your own house as home workouts offer a convenient and accessible way to kickstart your fitness routine, and they're perfect for beginners. In this article, we will learn how you can start basic workout exercise even in your own home. But at first, we will be learning about the advantages of working out in your own home.
Advantages Of Home Workouts
Home workouts have become popular specially to the young generation as they don't want to spend money for working out. Besides that, home workout is advantageous for a lot of reasons.
When you work at home, you don't have to go to any gym and follow their own routine for working out. All you need is free time for working out in your own home. Home workouts fit seamlessly into your schedule.
Home workout is cost efficient as you do not have to buy any GYM membership or premium membership. You can use tools laying down in your own room for working out.
Home workout is popular as a lot of beginners want privacy for working out. They don't want to feel self conscious about themselves and their workout methods and so, the prefer working out in their home.
You can tailor your home workouts to your fitness level and goals. This is a great advantage if you understand what kind of exercise is good for your health. You can take advice and build your physique accordingly.
Home workouts have an advantage of accessibility as basic equipment like resistance bands or dumbbells is relatively affordable and can enhance your home workouts. You can buy equipments according to your need.
Home Workouts For Beginners
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Warm up (5 to 10 mins) before workout
When working out at home, it's essential to include warm-up exercises to prepare your body for more intense physical activity. A proper warm-up helps increase blood flow to your muscles, improves flexibility, and reduces the risk of injury.
Do some jumping jacks for warmup:
- For jumping jacks, you need to stand with your feet together and arms at your sides.
- Then, you need to jump while spreading your legs apart and raising your arms over your head.
Do these steps over and over for jumping jacks. There are other warmups if you can't or are unable to jump jacks.
Do some arm circles
For doing arm circles, you need to at first stand with your feet shoulder-width apart. Then, you need to rotate your arm and gather motion for doing arm circle. Gradually increase your rotation for effectiveness. After 30 seconds, you can reverse rotate your arms.
Leg swings for warmup
For doing leg swings, you need to at first find a chair or wall for support. It can be anything as long as it has a sturdy surface. Then you need to stand sideways to the support with your hand resting on it.
Keep your leg straight and swing it forward and backward. After 30 seconds, swap your leg with the other leg.
Hip circles for warmup
For doing hip circles, you need to place your hands on your hips and Stand with your feet shoulder-width apart. Rotate your hip in one direction and the opposite direction. Do this for a few seconds.
Bodyweight squats for warmup
For doing bodyweight squats, you must at first stand with your feet, hip-width apart. Then, you need to do bodyweight squats, lowering yourself as if you were sitting back into a chair. Do this 8-12 time to warm up your leg muscles.
High knees for warmup
High knees is like bodyweight squats as you have to stand with your feet hip-width apart like bodyweight squats. Then, you need to start marching, staying in your place, lifting your knees as high as possible with each step. Perform High knees for 1-2 minutes to elevate your heart rate.
Do Push-Up Planks for warmup
At first, take your push-up position with your hands directly beneath your shoulders. Then, rest your weight on your forearms and take a plank position. Hold the plank position for 20-25 seconds for warmup.
These warm-up exercises should take about 5-10 minutes to complete and can help prepare your body for a home workout. Remember to focus on gentle, controlled movements to avoid overexertion during the warm-up phase.
Best home workouts for beginners in 2023
1. Bodyweight Squats: Do 3 sets of 12 reps
Stand with your feet shoulder-width apart. bending your knees, lower your body and keep your back straight. Push through your heels to return to get back to the position you started at first.
2. Push-Ups (3 sets of 8-10 reps):
This is like the push-up planks you did for warmup. Like pushup planks, you have to take your push-up position, but this time with your hands slightly wider than shoulder-width apart. Then, push back up after lowering your chest to the ground.
3. Planks (3 sets of 20-30 seconds):
Get into a push-up position but this time with your weight directly on your forearms. Then, form a straight with your body from head to heels.
4. Lunges exercise:
Step forward with one leg, and bend both of your knees until they form a 90-degree like angles. Return to the starting position and switch to your other legs. You should do lungs 3 sets of 12 reps per leg.
5. Glute Bridges:
For glute bridges, lie on your back and bend your knees and feet flat on the floor. Lift your hips towards the ceiling, and squeeze your glutes at the top. You should do Glute Bridges 3 sets of 12 reps.
Cool Down (5-10 minutes):
Finish your workout with a cooldown to reduce heart rate and prevent muscle soreness. Stretch major muscle groups, focusing on flexibility and relaxation.
For starters, this is what you can do for home workouts. But, keep in mind that progress takes time, and patience is essential. As you build your fitness routine, you'll likely discover what types of workouts you enjoy the most.
Whether it's cardio, strength training, or yoga, the key is to find activities that make you look forward to staying active. Home workouts for beginners are the first step towards a healthier, fitter you, and the journey can be as rewarding as the destination.
