Welcome to the exciting world of fitness. All it takes to
make remarkable strides both physically and mentally is commitment to staying
active! If your goal for 2019 is to finally commit to that New Year's
resolution or just begin exercising regularly without needing expensive
equipment, starting a workout routine at home without special gear is an
excellent place to start. This guide is written specifically to assist those
new to fitness, helping you create a home workout area, learn essential
exercises to include, and remain motivated even if initial enthusiasm wanes. So
let's get fitness rolling! Let's begin your fitness journey together!
Settting up your home space for workout
Before getting started with any workout routine at home, the
first step should be creating a designated workout space in which to workout.
Preferably this area should be free from clutter or obstacles to facilitate
easy and safe movement around it - for example a corner of your living room,
bedroom or even garage can become your personal fitness studio! What matters
more than size of space though is commitment - personalize it further by adding
motivational quotes, plants or creating an exclusive workout playlist which
will get you motivated every time!
Warming Up
Don't underestimate the significance of warming up when
starting an exercise program. A good warm-up should involve dynamic movements
like arm circles, high knees and bodyweight squats that will prepare your body
for what lies ahead.
Fitness expert Jonathan Smith stresses the significance of
an effective warm-up. Beginners tend to rush past this phase in favor of diving
right in with physical exercises; but this step sets a crucial foundation for
future workouts.
Bodyweight Exercise for Beginners
For beginners working out at home, bodyweight exercises
should be the foundation of their routine. By using their own weight as
resistance, bodyweight exercises provide complete muscle workouts without
additional equipment. We will go over various exercises that target all major
muscle groups.
1. Squats
It is no secret that squats are one of the best exercises
for toning lower body muscles and strengthening your core. Proper execution of
this exercise targets quadriceps, hamstrings, glutes and core. For best
results:
- When performing the squat, ensure both feet are placed shoulder width apart on an even surface (shoulder width apart is optimal).
- Make sure you can perform at least 10 repetitions without falling.
- To begin a lunge exercise, make sure your back is straight, then lower yourself as though sitting on an invisible chair.
When returning to starting position, push through your heels
until they return you to their original positions.
2. Lunges
Lunges are an effective exercise that works one leg at a
time to enhance both balance and strength. To lunge:
- Place both feet together.
- Step forward on one leg while bending both knees until they form 90-degree angles before returning back towards center position.
- To return to the starting position, push off with your front foot. To switch legs: Push-Ups Push-ups can help strengthen upper body muscles such as chest, shoulders and triceps. Here's how:
- Begin by entering a high plank position, making sure your hands are shoulder-width apart and placed firmly against each shoulder.
- Next, lower your body as much as possible until you can almost touch the floor with your chest before returning back up into starting position.
As a beginner, start off by performing wall push-ups or knee push-ups to build strength before trying full push-ups.
3. Planks
A plank is an isometric exercise which engages your entire
core.
How to plank:
- Get into push-up position but instead of fully extending your arms, place your elbows directly beneath your shoulders on the ground and maintain a straight line from head to heels (or knees if doing a modified plank) throughout your entire body.
- Strive to maintain this position for as long as possible, gradually increasing how long you can hold it each workout session.
Sarah Connor, a fitness trainer, emphasizes the importance of bodyweight exercises as an integral component of any fitness regime. They provide essential training on control, flexibility and strength by tapping into natural abilities of your body.
Beginner Worrkout Routine
Here are a few sample routines for beginners, designed to
get them moving right away. Remember that rest is just as essential to
effective fitness programs for newcomers; consider going for a light walk or
practicing some gentle stretching on off days to help your body recover and keep
moving!
Day 1: Lower Body Focus
- 10 bodyweight squats
- 10 lunges each leg
- 10 glute bridges
- 10 calf raises (use a step if available)
Day 2: Upper Body Focus
- 5 push-ups or modified push-ups
- 10 tricep dips on a chair or sturdy surface
- 10 plank shoulder taps (in a high plank position, tap your opposite shoulder with your hand)
- 10 plank leg raises (from a high plank position, lift one leg up and hold for a count, then switch)
- 10 bodyweight squats
- 10 lunges each leg
- 5 push-ups or modified push-ups
- 10-second plank
- 10-second side plank on each side
- 10-second reverse plank
Over time, increase the number of sets and repetitions as you gain strength and endurance. Mix up the exercises to keep your routine interesting and challenge your body in different ways.
Stay Motivated
The initial excitement of a new fitness routine can be powerful, but maintaining that drive can be challenging. To stay on track, find a motivational anchor—whether it's a fitness role model, a goal outfit, or simply the feeling of progress and accomplishment.
In those moments of doubt, remember why you started. Perhaps look back at a journal where you’ve noted your initial goals, or take progress pictures to see the transformation that's occurring. And most importantly, understand that consistency is more important than intensity.
Conclusion
Starting a home workout regimen can be an ideal solution for
novices who wish to improve their health and fitness, and requires no gym
membership or expensive equipment to get underway. By following this guide you
are off on an excellent journey toward fitness; be patient as each step,
repetition, plank brings you closer to where you were yesterday; it is all
about making long-term commitments to yourself and prioritizing wellbeing over
any immediate goal - why wait when now is the ideal time to get going?