Have you ever thought about what could be good exercises for beginners at home? If you have here are all your answers.
Starting a fitness journey can be very difficult and even confusing if you are a beginner. Often leaving you with questions like what exercises I should do. Do I hit the gym or not? Should I buy equipment? How to make a workout plan for beginners at home?
Well, it’s always better to hit the gym and train with the experts. However, not everyone wants to go to the gym also not everyone has the time for the gym. If you are among them and want to start your journey into fitness as a beginner this blog is for you. So let’s kick into your fitness journey.
How to start exercising at home for beginners?
For beginners, it is always difficult to start exercising at home because you have no trainer to guide you. So it is always better to create a plan or draw a simple outline before starting. Once you create the plan, then it is simple: just be disciplined and follow the plan.
Being disciplined is the most important part of your fitness journey. Create a plan and start implementing it immediately. The one thing you need to keep in mind is that there are no shortcuts or easy ways. For example, if you plan to do 50 pushups, do it. No need to do all 50 pushups in a single set. Divide it into 2-3 sets and complete it.
Always set realistic goals. While making plans, always make the goals according to your needs and body structure. Your goal might be being free of belly fats or gaining muscle; make your plan according to it with proper research. Always make your goal realistic; remember, you are just a beginner. Don’t get carried away and plan more than you can handle. It will only leave you frustrated.
Always keep pushing the limits. The thing with exercise is that you should never be satisfied at the same level. When you reach your goal, don’t stop there; set a new one. For instance, if your goal is to do 100 squats today and you achieve it, don’t do 100 squats every day; increase the number with each day.
Always choose your exercise carefully. While making the plan, make sure that you are only adding what you need. Start with simple ones. Some exercises are not meant for beginners. You might injure yourself if that’s the case. If you are confused, always take advice from professionals or fitness experts.
And don’t forget your cardio. Cardio is a very important element of your workout regime. A good cardio is believed to increase testosterone. Even if you don’t have time for gym exercises like jumping jacks and high knees, burpees are the best cardio exercises at home.
Dont do the same exercise daily. Make your plan different for each day. For example, if you are focusing on your chest areas today, don’t again target your chest tomorrow. Your muscles need to recover properly.
Is 30 minutes of exercise a day enough for beginners?
While working out at home yes generally 30 minutes of intense exercise is enough for beginners. Here is what experts have to say in this matter.
For longevity, 150 minutes a week of moderate to vigorous intensity physical activity is enough,” said Dr. I-Min Lee, a professor of epidemiology at the Harvard T.H. Chan School of Public Health. She has extensively studied movement and health and helped draft the current national physical activity guidelines.
For practical purposes, exercise scientists often recommend breaking that 150 minutes into 30-minute sessions of speedy walking or a similar activity five times a week. However, it is up to you to set your benchmark. Set the time limit according to your goals and keep improvising it. The only way you can find it for yourself is by consistently working out each day. When you start seeing the results then you can decide for yourself what range of time is enough for you.
Best workout plan for beginners at home
Beginners face quite a difficulty while planning for a workout at home. Often they get confused about what exercise to include, what to avoid, and whether to go from light to intense or vice versa. The plan made in confusion sometimes works and sometimes doesn’t. So here are some good exercises for beginners at home. These exercises and workout plans are also followed by many trainers throughout the world.
While making the plan divide it into sections of 3-4 weeks. This duration is ideal for knowing whether your plan is showing results or not. If it’s working you can get on to the next phase, if it’s not you can improvise. The first 3-4 weeks focus on building the foundation. Aim for 3-4 days a week with sessions of 30-45 minutes. In those 45 minutes give 5-10 minutes for warmups. Next 20 minutes do intense strength-building exercises. Slow down in your last 5-10 minutes and try some cardio.
For the beginning phase, it will be enough. As mentioned earlier never do the same exercise daily. To not repeat the same exercise here’s how you can define your target areas
- Day 1: Chest
- Day 2: Arms and Back
- Day 3: Shoulders and Legs
- Day 4: Abs and Cardio
Allocate proper rest time during your sets which will give your body recovering time for the next sets. Try this set of plans for the first 3-4 weeks if you start seeing the results then you can increase the intensity. If you don’t then you can tweak or modify according to your need.
While planning you might also wonder what to eat and what not to eat. Well, that depends on your motive whether you are losing weight or gaining. If you are gaining muscle you can include protein in your diet with a mix of carbs like curds, beans, chicken, eggs, dry fruits, cereals, and grains. Excluding chicken these food sources work both for vegetarians and non-vegetarians.
If you are losing excess fat, the first thing you must do is discard sugar and processed foods. Include good sources of fats like avocados and fish. Include sources of protein and intake natural sources of sugar like fruits. With controlling your calorie intake, make sure you get proper sleep and drink plenty of water. Remember it’s not the gym where bodies are made it’s in the kitchen.
What are the best exercises for beginners?
While making a workout plan you might have wondered what are the best exercises for beginners. Here is your answer to that question.
If you are into having full-body intense workouts without equipment you can try these exercises.
- Push-up
- Pull-up
- Crunches
- Squat
- Plank
- Lunges
- High knee
- Burpees
- Jumping jack
However, if you have equipment like dumbbells or barbells, you can try these instead.
- Benchpress
- Bicep Curls
- Walking Lunge
- Deadlift
- Shoulder press
If you are into just being fit and not engaging in intense workouts here are some things you can try.
- Jogging
- Pushups
- Cycling
- Jumping Jack
The best time to do all these workouts is in the morning after a good night’s sleep. Workouts are most effective when done in the morning. Exercising promotes a better attitude, leading to more attentive eating habits throughout the day. There are also many other benefits of doing exercise in the morning. If you don’t have time in the morning then doing exercise in day time or evening won’t bring you any harm. All that matters is you follow your plan and be disciplined.
Conclusion
Starting the journey of fitness in your own home is less time-consuming and a bit more comfortable. Creating a plan that fits your fitness level and consistently following your routine is the key. So begin with achievable objectives and progressively raise the intensity as your fitness improves.
With dedication, the right mindset, and the guidance provided in this step-by-step guide, you’ll be well on your way to achieving your fitness goals and enjoying a healthier lifestyle. Stay motivated, stay active, and most importantly, have fun on your fitness journey!
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