At-Home Workouts for Beginners

Getting into a workout routine can be tough for everyone, especially is you’re just getting started. But if you’re a beginner, no matter how new it is to you, you’re still a major one step ahead of those who haven’t gotten off their couch. Give yourself an applause for taking action! The more you work out, the better you’ll become, until you find yourself at the peak.

Just like a gym workout, your home routine will depend entirely on your fitness goals. If you have a basic idea of the direction you’d like to go, but are unsure where to start–or perhaps looking for a bit of structure or guidance–here are some home workout options to help you get the ball rolling today:

Warm Up

Note: This one is mandatory regardless of the chosen exercise program.

Before you start your daily routine of exercise, whether at home or at the gym, you need to warm up. This has numerous advantages to this; on the flipside, failure to warm up has consequences that should not be underestimated.

So how exactly does one go about warming up, especially when at home alone?

It’s simply the process of gently preparing the body for the upcoming session of full-on workouts. One purpose is to increase your heartbeat a bit (not excessively), thus increasing the flow of blood to the muscles.

In addition, as the term suggests, it literally warms up your muscles, joints, preparing your body for flexible movements. If you have a foam roller, you can use it here. Also do some dynamic stretches without pushing or overexerting yourself. This will prepare your bones and muscles for the task, therefore avoiding injuries during your exercise.

Low-Impact Cardio

The primary purpose of this workout is to build a wide range of motion, bodily coordination, cardio endurance, and flexibility. This is also a great starting point for burning fat. The moves in these exercises are all less intense than the high-impact variety, although they can be modified and made more challenging throughout your regimen.

A common mistake for beginners is to start off way too high and fast, with workouts that are not suitable for their current fitness levels. If you’re just starting low-impact for the first time, recommended exercises include arm swing steps, pull downs, bow and arrow twists, and reverse steps.

Bodyweight Squats

Ideally for beginners, this should be done after preparing your body with low-impact cardio (and obviously the warmup before that). At this point, you can take on full bodyweight squats.

Position your feet just over shoulder-width apart, while standing as tall as you can. The next step is to hold your arms straight in front so that they are parallel to the floor.

Lower your body as far as you can while keeping your lower back slightly arched. The best way to lower your body is by pushing your hips back and bending your knees. After you are down, pause for a few seconds and return your body to the starting point. Repeat this several times, and soon you’ll be on the right track.

Hip Raise

This is another simple but beneficial home workout. Lie on your back with your knees bent and place your hands down by your side. The next move is to flatten your tummy as much as possible by pushing in and keeping it that way. This will give you a tight core while still allowing you to breathe normally.

Next raise your hips off the ground. Ensure that your body has a straight line from the shoulders to the knees. Pause for a given number of seconds, or counts (which can be just a few if it’s your first time), and then return to the starting point. Repeat the whole process a given number of times. This is known as the “number of reps” in a set, and it’s reasonable to begin with three or five.

Floor Y-T-I exercises

This is a really a combination of three separate exercises, and also an excellent choice.. Lie on the floor facing down and forming a Y and your palms facing each other. On the ‘’T’’ exercise do the same but ensure you are forming a ‘’T’’. Do the same for I and start raising your hands as high as you can for each exercise. Take 8 to 12 repetition on each exercise and you are good to go.

There are many easy workouts for beginners. As you can see, a bunch of them can be done quickly, at home, with no supplies at all!

These suggestions are just a few of the hundreds of possible choices. However, we cherry-picked them as the ideal choices for beginners, providing them with simple basic techniques to build a foundation.

Whether you’re just starting out yourself–or a veteran who has additional suggestions for beginners–we’d love to hear your suggestions for additional beginner-friendly at-home exercises. If you have any, please let us know down below!