Embarking on a fitness journey can be both exciting and overwhelmingespecially for my clients who are just starting out.
These at-homeworkouts for beginnersoffer a diverse range of exercises to target different muscle groups.
From strength training to cardio, these home routines provide a well-rounded approach to improving overall fitness.
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Starting a new routine doesn’t have to feel intimidating.
Rather, it can be enjoyable and accessible with theseat-home workoutsfor beginners on deck.
Remember to start at your own pace, gradually increasing intensity as your fitness level improves.
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Stay consistent, listen to your body, and enjoy the transformative journey towards a healthier, stronger you.
Bodyweight exercises not only build strength but also improve flexibility and endurance.
Squats
Stand with your feet shoulder-width apart.
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Lower your body as if sitting back on a chair, keeping your back straight.
Perform three sets of 12 to 15 reps.
2.
Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart.
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Lower your chest toward the floor while keeping your body in a straight line.
Perform three sets of 8 to 12 reps.
3.
Planks
Begin in a forearm plank position with your body forming a straight line.
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Hold the position, engaging your core muscles.
Aim for three sets, gradually increasing the duration from 30 seconds to one minute.
Return to the starting position, and repeat.
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Incorporate three sets of one minute each.
It enhances flexibility, builds strength, and promotes relaxation through controlled breathing.
Hold for 30 seconds, aiming for three sets.
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Warrior II Pose
Stand with your feet wide apart and extend your arms parallel to the floor.
Bend your front knee, keeping it directly above the ankle.
Hold for 30 seconds on each side, completing three sets.
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Cat-Cow Stretch
Begin on your hands and knees, alternating between arching and rounding your back.
Perform three sets of 10 reps.
4.
Hold for 30 seconds on each leg, completing three sets.
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Goblet Squats
Hold a dumbbell close to your chest.
Perform squats with the added weight.
Aim for three sets of 10 to 12 reps.
2.
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Row the weights toward your hips.
Perform three sets of 10 reps per arm.
Lunges
Hold a dumbbell in each hand.
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Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.
Perform three sets of 12 lunges per leg.
Shoulder Presses
Hold a dumbbell in each hand at shoulder height.
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Press the weights overhead, extending your arms.
They involve short bursts of intense activity followed by brief rest periods.
Jump Squats
Perform squats, and explosively jump as you rise.
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Land softly, and immediately go into the next squat.
Incorporate three sets of 20 seconds on and 10 seconds off.
Complete three sets of 12 to 15 reps.
3.
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Perform three sets of 30 seconds on and 15 seconds off.6254a4d1642c605c54bf1cab17d50f1e
4.
High Knees
Stand and jog in place, bringing your knees as high as possible.
Incorporate three sets of one minute each.
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Hundred
Lie on your back, lift your legs, and pump your arms up and down.
Aim for three sets of 100 pumps, gradually increasing intensity.
Planks with Leg Lifts
Begin in a plank position, and lift one leg at a time.
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Perform three sets of 12 to 15 lifts per leg.
Aim for three sets of 10 to 12 roll-ups.
Perform three sets of 15 to 20 reps per side.
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