Are you an exercise newbie who has little clue on how to start those sweaty, hard exercise sessions? We’ll make it easy for you. We’ve compiled 15 easy workouts for beginners at home that are designed to build proper delivery and confidence in maintaining healthy habits for well-being.
Let’s get started!
Shaping your body will depend on how you will do it. The effort you put into and your perseverance will help get you more fit and toner muscles. Simple exercises that start from head to toes that will help you achieve the transformation.
What’s good about these exercises is its versatility to be performed anywhere as much as you want it.
Basic exercises at home
Aiming for faster sprints and leaner legs? Squatting can help you achieve that. Squats give a variety of benefits for your body, especially to your legs and butt. Most trainers recommended squat as part of the daily exercise.
It helps you build strong glutes, hamstrings, and quads. Since squatting stimulates muscle-building hormones, it helps strengthen the entire body as well giving you tight and toned limbs that improve your posture.
A pushup is a good exercise which strengthens not just one muscle group, but rather, all of them. Everybody calls it the “ultimate barometer of fitness,” because it strengthens your chest, abs, shoulders, and triceps. In short, it’s a full body exercise.
A lot of people are intimidated by starting with this exercise. However, push-ups aren’t that hard at all. If you can’t do the regular pushup, you might try its variations such as knee pushup, wall pushup, or even a press up.
Doing planking helps give balance, flexibility, tighter tummy, and improved posture. It’s a simple workout that gives greater benefit to your body because it lessens back pain as it strengthens your core body.
Unlike crunches, planks keep your core trimmed while keeping you injury-free from putting pressure on your spine.
A lunge is a popular leg exercise that is safe and easy to learn. Although balancing during a lunge is challenging at first, it serves to be an incredibly effective exercise that targets the core, calves, hamstrings, glutes, and quadriceps.
They are unilateral exercises that train you for better balance and coordination, core stability, spinal loading, and increased hip flexibility.
Sit-ups and crunches
Sit-ups and crunches take your ab workout one step higher. Not only do they train your abs, but your legs, chest, core muscles, and hip flexors as well. They also aid in training you for a better posture that rids back strain and injury.
In addition, they increase flexibility and range of motion while burning calories. You can also do variations like bicycle crunch, V-ups, scissors, or Russian twist.
You’ve been doing jumping jacks since you were a kid, but this exercise packs up your cardio and punches your calorie away. It often serves as a jumpstart exercise to elevate mood and move muscles before a routine.
Jumping jacks is an aerobic exercise good for the heart. Its whole body correspondence and movement make it an ideal weight loss routine too. Moreover, it improves coordination, flexibility, stamina, and strength.
Burpees might be intimidating because it’s often seen as a grueling exercise favored by many high-intensity interval training (HIIT) practitioners. But there’s a reason why you shouldn’t be deterred by it.
Burpees are intense. They’re a full-body workout that helps you shed pounds faster than running in a treadmill. Burpees raise heart rate, oxygen levels, all the while burning calories and testing body coordination.
Mountain climbers are fairly easy to do and can strengthen your leg muscles at the same time. You’re set in a push-up position and about to bend one knee and draw it toward your chest. From there, you get to alternate your legs going up.
Mountain climbers are compound exercises that work on several muscle groups. They target your glutes, hamstrings, and even your core muscles. On top of that, they improve mobility, cardiovascular health, agility, and coordination.
Basic exercises outside
Walking not only clears your head and calms you down, but it also helps in circulating more blood and oxygen in your system. Brisk walking in all of its forms battles obesity, diabetes, blood pressure, and cancer.
Moreover, it boosts memory and immunity. It releases happy hormones that elevate your mood afterward. A brisk walk of 20 minutes is enough to get your daily dose of Vitamin D, too.
Like walking, jogging provides physiological and mental benefits that also results in the number of calories you burn in the long run. That’s because there is also an afterburn for the next 48 hours after your last jog.
Couple it with a breath of fresh air and greenery of nature you’ll surely combat stress, anxiety, and depression.
Cycling is a low-impact exercise perfect for people of all ages and exercise level. It’s also efficient, inexpensive, and not to mention, fun. In addition, it causes less stress, injury, and strain to you.
Health benefits of cycling include improved joint mobility, weight loss, enhance cardio fitness, and better mental clarity. A bike in the outdoors can spike your mood too.
Jump rope, if done, vigorously, can burn as much as 1,300 calories per hour. It can also raise your heart rate faster with less impact on body pain. Although it involves heavily all muscle groups in the body, jump rope has little impact on muscles, considering it a safe exercise for beginners.
Also, since it’s an aerobic exercise, it provides mental benefits like improving memory, enhances awareness, better comprehension, and slower mental decline.
The outdoors is the perfect excuse for you to play basketball, tennis, racket, or volleyball. You get a total-body workout at the end of the day, plus – you’ll have fun too.
You can even get creative by using the balls for something else like circuit training at the park. Use them as weights, cones, and more!
Swimming is a fun, whole-body workout that pumps your muscles during the ordeal. Also, it keeps your heart rate up and builds cardiovascular, endurance, and muscular strength.
By swimming against the water’s resistance, it helps tone muscles and boosts weight loss. It’s also a peaceful form of exercise that alleviates stress and depression. Swimming serves as a low-impact activity for those who suffer injuries and conditions.
Who says helping people can’t be considered a workout? Go help your local shelter or take out your neighbor’s dog. Besides, it’ll be fun meeting new people in the community.