As beginners, it is not necessary to sweat out for long hours in the gym or lift heavy weights like bodybuilders usually do. All that you have to do so is begin with basic workout regimes that you could even do in the comfort of your own home.
And if you think that might not give you desired results, think again. Where you work out and what equipment you use, does not define results. Consistency, a proper workout schedule that is scientifically crafted, and a positive attitude are the three things that count most.
Let us see how a basic workout at home can also rejuvenate you and bring you closer to your goal.
It is very important to keep in mind, a few precautionary steps before you begin working out at home. Please consult your medical practitioner before beginning with the exercises.
In case you have a serious health condition, injury, heart disease, blood pressure issues, or diabetes, contact your practitioner and discuss what kind of modifications you could make in your regime that will suit you the best and cause no harm to your health.
Most importantly, before you begin with the workout :
- Set a goal for yourself that you pledge to achieve by the end of the month or a few months.
- Set a time and vow to achieve your goal by that time.
- Pin your set-up time and goal in a place where you can see it regularly as it will act as your constant reminder.
And now that you have done that, let’s begin!
Basic Beginner Home Workout #1
The most basic but hands down; the best kind of exercise is simply walking. If you live in a good society, or have a big lawn at your home, and are comfortable going out walking at any time of the day, nothing can top that!
However, some instances might cause hindrance even in this basic exercise. What if the weather isn’t cooperating? Or you have to be home to take care of someone? Or there’s a lockdown and you can’t go out? What are you going to do in such a period?
Well, don’t be disheartened. There are several other exercises that you could simply do at home, without the need to step out and they burn an equal amount of calories as a good, long walk would do. Instead of walking, you could:
Get in and out of a chair:
Did you know that nothing, but just sitting down and getting up from your chair is also a workout? It is so because it needs you to stiffen your stomach, steady your hips, and involve your leg muscles. Getting in and out of a chair repetitively can be a great beginner exercise to do at home. This exercise closely mirrors a squat, which is an important bodyweight exercise.
Walk up and down the stairs:
The staircase in your home is workout equipment in itself. Climbing the stairs builds strength in your upper and lower legs. Not just that, it is also a good workout for your glutes.
Moreover, while you climb up the stairs, your heart rate increases resulting in great cardio as you breathe heavier while you climb. Climbing up the stairs can be tough, but walking down the stairs needs balance and knee stability.
Get up and down from the floor:
Take a yoga mat or a soft carpet that you could spread on the floor and sit upon. An act as simple as sitting on the floor and getting up again needs full-body strength, flexibility, and coordination. Efficient movements such as this will aid you in building the skills required for more complex activities in a gym.
Easy stuff, right? Now combine all these three workouts to form a proper regime and do each set five times before moving on to the next one. Repeat the series two to five times in a row for a complete workout in your home.
Beginner Home Workout #2
If you don’t have time to work out at home, you can do another thing: multitasking while completing chores! You need to clean the house before the guests come in, and have no time for a workout? Ditch that vacuum cleaner and pick up a broom to sweep the floor.
- The rotating movement involved in reaching for the broom and sweeping it across the floor works the abdominal muscles in your body along the sides of your midsection.
- Lifting the broom back to the starting point builds the rectus abdominis (which flexes the torso) and the transverse abdominis (which holds your torso steady).
Similarly, various household chores can turn into workout regimes, such as standing on your toes to dust a high shelf helps strengthen your calves and lunging while vacuuming works on your hips and thighs.