Hmm…You have finally decided to start off with exercise and workouts. That’s great. Congratulations!
But you are wondering how to start with it? What exercises and workouts you need to do? How much of them do you need to do?
These are the questions constantly recurring in your mind, right?
Well, every beginner faces this problem. It is good that you want an answer to these questions. You must have heard that the efforts need to be put in the right direction for the right results. Just starting out and not doing things in the correct way won’t lead you anywhere even if you put all your efforts into it.
This happens when a person does not have proper knowledge of it. And when there are hundreds of workouts out there, things are likely to get messed up. So people end up buying some gym membership for that, but you don’t necessarily need that. Everyone doesn’t even have time for that.
Isn’t it awesome if I tell you that you can burn calories, get in shape, and even gain some muscles by working out at home? These beginner bodyweight workouts are the starting point to it.
Soon after you get along with the workout routine, you will start experiencing the benefits that it has for your body. To be honest, sticking with this physical activity is not easy. It requires hard work and a lot of determination. You can do that if you really do something good for you.
Why bodyweight exercise?
Bodyweight exercise which does not require any pieces of equipment utilizes and stretches multiple muscle groups along with burning a good number of calories. Exercising and working out can help you in losing the extra weight, maintain a healthy weight, get a lean body, grow and maintain muscles among other health benefits.
- Jumping jacks- 45 seconds
- High knees- 45 seconds
- Bodyweight squats- 3 sets of 10 reps each
- Situps- 2 set of 10 reps
- Pushups- 3 sets of 5 reps each
- Plank- 20 seconds (2 sets)
- High knees- 30 seconds
- Jumping jacks- 30 seconds
You don’t need to all the sets of an exercise in succession. You can give it a break by following up with some other exercises in the list and then repeat another set of that previous exercise. Giving an example, you can do a set of squats followed by situps or pushups and then continue with another set of squats.
Try to take as little rest as possible in between the exercises. That is actually more effective and always give your hundred percent to it.
Start off your sweating routine with some warm-up exercises including jumping jacks. Warmups are very necessary before workouts to reduce the risk of injuries by activating the body. Jumping jacks and other warmup exercises prepare the body for further exercises. It activates the body by increasing your heart rate and warming up your muscles.
Most of you must be knowing how to do a jumping jack. Stretch out your legs hip-width apart and your hands above your head when you jump. Jump again and bring your limbs back to the initial position. Repeat these two steps without any break.
High knees definitely warm you up quickly and shoot your heart rate quickly. It works well before starting with workouts and at the end of it to stretch your muscles which have contracted because of the workouts. That’s why I have included it once again at the end of the routine.
When you do this exercise, it will look as if you are enacting running, and that is how you need to do it.
If you got confused with the word bodyweight, let me tell you these are just the classic squats. Nothing different.
What good can squats do to you?
If you want to build your hamstrings and glutes, this is the exercise for you. A great workout for your legs. It will be difficult and your thighs may give you a little trouble in the form of pain, but you will get better as you go about it.
Make sure to do it properly by arching your hips outwards and keeping your lower legs as perpendicular to the ground as possible (you will be amazing at it as you practice) when you get in the squat position. Its same as sitting on a chair and getting up back, with your hands stretched out forward in the entire process for a better posture.
Which is the best beginner training exercise for your abdominal muscles? My answer is situps. Actually, situps involve multiple muscle groups, so its definitely worth doing it.
You very much need to save yourself from doing it incorrectly which will result in injuries.
There are various ways of doing sit-ups by tweaking them a bit. Some require your legs to be folded, while others want you to stretch them out. You have to make the choice. You can try the sit-ups shown in this video.
If you haven’t ever done a pushup in your life, don’t get demotivated when you can’t do 5 pushups at once. On the first day, it is quite possible that you may get stuck at 1 or 2, but if you stay consistent, you will soon be able to hit a good number in a single set.
When I started with pushups, I barely managed to complete a single proper pushup. Soon, the numbers got better and pushups got reduced to a child’s play for me. That was the time when I felt just amazing and like I have achieved something big. I can’t describe the feeling. It’s better if you experience it yourself. Keep in mind, dedication is the key to achieve your goals.
Tip: Try to keep your arms parallel to the body when you bend them while doing a pushup. Keeping the arms facing outwards does make doing the pushup easy, but it results in a shoulder injury. I have experienced it. Doing one correct pushup is way better than doing three wrong pushups. This applies to every workout.
Planks are ab makers. Whenever someone asks me about some workout for the core, the plank is always on my list. An amazing beginner workout for the core that does not require any types of equipment. For an absolute beginner, a 20-second plank is apt. Who is stopping you from increasing the duration once you start loving it?
I started with 30 seconds, and as I got hold of it, I increased that duration to 35 seconds, then 40 after another and so on. Just try to hold it as long as you can. The time period will keep on increasing automatically. It hardly takes a few days to get to a good number.
Check out the video to learn to do a perfect plank.
So, there you go! All the best! You will rock it!