Beginning a fitness journey can be intimidating. By planning ahead and receiving proper guidance, however, you can start off your fitness journey with confidence. Make time for our beginner at-home workouts to increase energy, strength and flexibility! Start off with our warm-up routine that targets quads and hamstrings before moving on to core, back and chest exercises you can complete without equipment.
1. High-Intensity Cardio Workout
High-intensity interval training (HIIT) workouts are an effective way to burn calories, build endurance and strengthen muscles all in one workout—but for beginners, they may seem overwhelming and intimidating. Katie Austin of iFIT trainer offers this beginner-friendly HIIT workout using bodyweight exercises you can perform at home. Additionally, her friendly approach makes the routine even simpler to follow along.
Use this HIIT workout to increase energy, confidence, and motivation with just 15 minutes of physical activity! For best results, aim to incorporate these intense interval training (HIIT) workouts three to five times each week as recommended by the American College of Sports Medicine.
2. Low-Intensity Core Workout
Building a strong core is the cornerstone of fitness success. Strong core muscles make all your workouts more effective while improving posture and keeping you pain-free. Sweat with SELF offers this beginner workout for abs and obliques without the need for equipment that will have you up and moving! No equipment required.
No matter if it is your first time or you haven’t exercised in some time, starting slowly and building up is always best. By including gradual progressions into this home workout for beginners, we will ensure your body receives sufficient intensity without risk of injury.
3. Strength Training Workout
This beginner workout plan will help you build strength. To start off, begin by starting a three-day training split, working each bodypart once every week (Monday through Thursday are dedicated for strength training; Friday and Saturday can serve as rest days).
This routine uses straightforward exercises that require no equipment in the gym, like plank shoulder taps and crunch claps. Once finished with these moves, block two introduces stationary cardio through high-tempo boxing combinations and drills. This final block includes a dynamic warm-up and core exercises to promote improved posture in everyday life. This workout will keep your energy high while contributing towards living a healthier and more vibrant lifestyle.
4. Stretching Workout
Stretching may not be as exciting or thrilling as HIIT classes and gym runs, but its importance should not be discounted. Stretching can prepare muscles, tendons and ligaments for exercise while helping prevent injuries from happening.
Professional sprinters spend an hour warming up for a 10-second race, so it’s vital that your workout begins with dynamic exercises targeting all major muscle groups. Following your workout, be sure to include a quick cool-down session at the end. By doing this, you will help prevent muscle soreness and age-related mobility loss. To be realistic with yourself and set achievable goals: Include this routine two or three times every week while giving 48 hours between each session.
5. Yoga Workout
Yoga workouts are an excellent way to stretch out, increase balance, flexibility and mobility, as well as improve posture and prevent injuries.
Home workouts provide an affordable way to skip costly gym membership fees while saving time by exercising at a time that best fits into your schedule. They also provide more personalized and comfortable exercise experiences for beginners who may feel self-conscious working out in public environments.
If you want to switch up your home workout routine, try one or more online classes from Obe Fitness. They provide strength- and cardio-based programs tailored specifically to beginners.
6. Pilates Workout
If you’re feeling intimidated by fitness, a celebrity trainer-to-the-stars workout designed specifically for beginners is a great place to start. This 30-minute routine will help you burn calories and tone muscles without using equipment.
Beginners can begin their beginner workout with four exercises that target quads, hamstrings, glutes and chest (plus core). Beginners may want to begin with a classic Pilates tabletop move whereby legs are lifted from both floor and ceiling at equal levels with arms hovering just a few inches off the ground; slowly progress to a larger range of motion as your strength improves.
7. Weight Training Workout
Starting your fitness journey requires commitment and consistency. To help get things underway successfully, we consulted trainers on some of the biggest fitness myths and created at-home workouts tailored specifically to beginners.
Beginners should first focus on conditioning with bodyweight exercises such as air squats, lunges and wall push-ups in order to develop proper form before adding external resistance, according to trainer Jennifer Fidder. She advises them to make their workouts shorter and more consistent rather than striving for two-hour sessions every now and then.
8. Cardio Workout
Cardio exercises (also called aerobic exercise) are integral parts of any fitness regime. They stimulate your heart and lungs while making breathing easier so you can live a longer and healthier life.
Cardio can vary in intensity from low-intensity exercises like walking slowly to high-intensity interval training, like sprinting hard for short bursts before resting. Before beginning a cardiovascular workout, it is wise to spend 5-10 minutes warming up by engaging in some sort of walking activity or other form of physical activity (for instance, jogging or biking). At-home workouts are ideal for beginners. No special equipment is necessary and these routines can target quads, hamstrings, core, chest, and shoulders—ideal!
9. Yoga Workout
Exercise can bring numerous health benefits, yet getting started may seem intimidating and inaccessible. Here’s some advice to get you on your fitness journey. Yoga workouts provide an easy way to include light cardio and strength training workouts without leaving the comfort of your own living room.2
Though yoga may not be as vigorous or intense as walking or running, it still provides an effective means of burning calories, increasing balance and flexibility, strengthening core muscles, as well as offering the opportunity to stretch out after an exhausting workday or stressful event.
