A workout is a session of exercises in order to build muscles, lose fat, appear good, and feel better about yourself. The number and type of exercises in a workout can change according to your need. For example, there are some basic exercises for beginners and some complex and rigorous exercises for experts.
What is a Beginner’s Workout?
Not everyone needs rigorous exercises to make themselves healthy. When starting to exercise, most people require simple exercises that can make their muscles habitual of stretching out. And not just for stretching out, people can also do exercise for beginners to lose weight or they can do beginner’s yoga for strength building.
How Effectively Can We Do Beginner’s Workout at Home?
When you are at home, workouts for beginners can be done very easily as the workout does not require special equipment. Most of the exercises can be done simply on a mat. For example, Pilates is a very common exercise to reduce belly fat that does not require any special equipment; hence, can be done very effectively at home.
Who Can Do Beginner’s Workout?
Anyone with good health can perform basic exercises for beginners. Generally, people who are not injured or who do not have any other medical reason for any kind of muscle stretching can perform beginners exercise. When you perform them at home, workouts for beginners are easier than what most people think of them. Since they are performed at home, you do not even need to step out of your home. Furthermore, workout routines for beginners are made by health trainers by keeping the fact in mind that beginners will not be able to perform complex exercises. Hence, even the HIIT workouts for beginners are made in a simple manner. In short, if you are looking for the answer to how to increase stamina and you do not have any kind of serious medical problem, you can do a beginner’s workout.
Who Should Avoid Beginner’s Workouts?
Since exercise for beginners does not have any side effects, anyone can do it. However, these exercises can do harm to certain people. You should avoid exercise for beginners at home in the following conditions: If you have had any injury recently, then you should avoid it. If you have any heart condition or respiratory problem, consult your doctor before doing exercises. Pregnant women and women in postpartum should also avoid workout routines for beginners. If you are suffering from osteopenia, osteoporosis, floor weakness, incontinence, or prolapse, avoid any workout plans for beginners to lose weight. Once your health condition changes, you can start doing full body workout beginner after consulting with a medical expert.
List of Best Beginner’s Workouts
There are various types of exercise for beginners that strengthen different sets of muscles. Here is a list of some basic exercises for beginners: Squat Reverse Lunge Plank Push-up Romanian dead-lift Remember that you can choose the exercise according to your ease and even gender. Workout for beginners at home female is different from that of males.
Various workouts step wise
Here is how you can perform the best beginners exercise at your home: Squat: Squat is a very famous exercise that works on the hip-hinge movement. It can help you in strengthening your glutes, quads, and core. Apart from working on these muscles squats also burn your calories down. Step-by-step Guide: Stand straight with your feet wider apart than your hip-width. Try to tighten your abdomen muscles Lower down your body gradually in a way that you are sitting in an imaginary chair. Lift your back up slowly straightening your legs. Repeat the process. Sets and Duration: At least 3 sets of 15 repetitions. Each repetition will take you 3 to 5 seconds. Reverse Lunge: It is a popular leg exercise with a little variation in forwarding lunges. It helps you in acquiring speed and power as the lower body is the main area that gets benefited from it. Most athletes prefer doing reverse lunges on a regular basis for maintaining their strength. Step-by-step Guide: Place your hands at your hips and stand upright. Step backward with the left foot. Lower down hips to make your right thigh parallel to the floor. At this point, your left knee should be bent at 90 degrees angle. Press on your right heel and try to stand up. Repeat the process with alternate legs; this time with your right leg first. Sets and Duration: Hold the downward for 3-4 seconds and do 25-30 sets with breaks. Plank: Also called front hold and hover, the plank is another famous exercise that can be easily done by beginners at home. In this exercise, you have to maintain your body in a position somewhat similar to a push-up position. The longer you hold the position, the more beneficial is the exercise for you. The plank can help you in strengthening your abdominals, back, and shoulders. Step-by-step Guide: Lay down and hold your elbows under your shoulders. Try to maintain a straight body line. Squeeze your thighs and butts. Engage your abs as if you are going to get punched. Rest for a few seconds and repeat the process. Sets and Duration: Hold the plank position for 5 to 10 seconds and repeat the process 10 to 15 times in the initial days. Push-ups: Take the name ‘workout exercise’ and any beginner will start thinking about push-ups. It a very common calisthenics exercise that engages your pectoral muscles, triceps, and anterior deltoids. The best thing about this exercise is that you can take it to advance and pro-level once you get comfortable doing it. Step-by-step Guide: Lay down with on your four limbs. Widen your hands a bit extra than your shoulders. Straighten your body from head to toe. Lower down your body gradually and try to touch the floor with your chest. If you can not touch the floor, try to lower down the chest as much as possible. Pause for a few microseconds and then push your body upwards. Repeat the process. Sets and Duration: Beginners can do around 15 pushups in 20 to 25 seconds. You can repeat if your body allows. Romanian Deadlift: If you have a weight bar at your disposal, you can try doing the Romanian deadlifts. Unlike the standard deadlift, it focuses more on the hamstrings. It is a great exercise for beginners who want to straighten their muscles along with improving their flexibility and power. Moreover, it puts lesser pressure on your back, unlike other lifting exercises. Step-by-step Guide: With an overhand grip, hold a bar at your hip level. Keep the spine straight and move the shoulders back. Lower down the bar slowly and push your hips back With the weight bar in front of the thighs, get back into the standing position by pressing your hips forward. Sets and Duration: With 8- to 15-lb, you can do 5 sets of 10 repetitions (each set being 60 seconds long).
Benefits of Doing Beginner’s Workouts
Here is how performing full body workout at home for beginners can benefit you: Aerobic metabolism improves with a full body workout beginner. It helps in improving your reflexes and making your body agile. You can do exercise for beginners to lose weight. Not just for losing weight, you can also try weight gain exercise for beginners. Your blood pressure remains in control with a regular workout. Muscles get toned and strengthened with a beginner workout routine at home. Your spatial awareness improves with a full-body workout.
Disadvantages of Doing Beginner’s Workouts
You can get all the benefits only when you fully understand the workout plans for beginners. And that involves not advantages but also disadvantages. Here are some disadvantages of at home workouts for beginners that you should know about: If you lose your balance while performing exercise for beginners at home, you can get injured. Some beginners exercise are not as effective as advanced level exercises like HIIT. You can develop muscle pain and sores if you overdo exercise for beginners. If you do the same beginners exercise, again and again, you can put a strain on a muscle. Most people think that they do not require any expert guidance for at home workouts for beginners. This mindset can lead to an injury or muscle spasms.
Dos & Don’ts
There are certain dos and don’ts that should be remembered before making workout plans for beginners. Dos Warm-up with any mild exercise before starting a full body workout beginner. Limit your exercise session to around 15 minutes in the starting days. Wear comfortable and airy clothes to avoid discomfort and extra sweat. Check your internet connection and the battery of your phone or laptop if you are taking online classes. Take a complimentary diet along with exercise for beginners. Consult your practitioner about your specific needs. For example, there is a separate workout for females, called workout for beginners at home female and a separate workout for males. Don’ts Do not perform HIIT workouts for beginners without the guidance of an expert. Do not do the same exercises again and again as it causes muscle spasms. Do not workout continuously for more than 15 to 20 minutes. Breaks are important for healing your muscles.
Things Required to Do Beginner’s Workout if You Are at Home & Gym?
You do not need heavy and expensive special equipment for performing exercise for beginners at home. Here is a list of some essential equipment that can be easily available at your gym or home: Gym shoes A mat Comfortable clothes A rope (if needed) A towel A water bottle