Workout For Beginners At Home

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These Beginner At-Home Workouts Prove You Don't Need a Gym to Get Really Strong

These Beginner At-Home Workouts Prove You Don't Need a Gym to Get Really Strong

It's all too easy to feel "gymtimidation" while exercising in a public space, especially if you consider yourself a beginner, thanks to fitness influencers who record every single squat and gym bros who hoard the weights. In fact, half of the people who took part in a 2019 survey said they felt intimidated while exercising in a gym with other people.

Is there a way to get into the habit of exercising without feeling like all eyes are on you? Maintain your workout in the comfort of your own home. According to Jayne Gomez, an NSCA-certified personal trainer with FYT Personal Training in Los Angeles, if you stick to a judgement-free space like your living room or garage, you'll feel more comfortable trying new exercises, making mistakes, and getting sweaty — and this positive experience will increase the odds that you stick to your fitness routine.

Shape enlisted trainers to break down the most important points to remember when getting in shape without going to the gym to help you get started on your own at-home fitness journey. Plus, they've created beginner-friendly at-home workouts that will leave your entire body shaking — in a good way.


How to Incorporate Beginner At-Home Workouts into Your Routine
Begin with the fundamentals.

If you're new to exercise, be realistic about the fact that you won't be able to complete 45-minute HIIT workouts or squat 150 pounds right away. Instead, Jennifer Fidder, a certified personal trainer with FYT Personal Training in Miami, Florida, recommends focusing on learning proper form for foundational moves (such as squats, lunges, and wall push-ups) with just your body weight and gradually increasing your strength.

Rather than cramming a lot of different exercises into one beginner workout, Gomez suggests picking four or five different moves and doing 12 to 15 reps of each for two or three sets. "Some people try to do too much at once and burn out quickly," she says, "and they won't be able to stick to their routine for very long." "Start with a workout that isn't too strenuous right away."


Concentrate on the form.

You might feel like a badass doing bicep curls with 20-pound dumbbells, but if your form is off, you won't see as much of a benefit — and you'll be more likely to get hurt. "Form will always take precedence over how much you're lifting or how long you're doing the workout," Gomez says. "It doesn't matter if you can hold a plank for two minutes; if your form is off, the muscle you're supposed to be working isn't being worked... Furthermore, you may be causing harm to your own body." If you're doing an at-home workout for beginners, make sure you pay attention to the cues and correct your positioning if you notice your form is off.


Remember to take a few deep breaths.

This pointer may seem self-evident, but according to Gomez, beginners frequently hold their breath during workouts without even realizing it. When you inhale, the oxygen in the air is absorbed by your body and used to create energy (also known as ATP), which is required to keep your muscles moving during exercise. According to Thanu Jey, D.C., C.S.C.S., chiropractor and clinic director at Yorkville Sports Medicine Clinic in Toronto, as the intensity of your workout increases, so does the amount of oxygen your body requires. Holding your breath while doing bicep curls or push-ups may result in a lack of oxygen, which can raise blood pressure and cause muscle soreness.

Breathing properly during your sweat session can also help you avoid injury. According to information published by the University of Delaware, exhaling during the "lift" portion of a weight-lifting movement reduces the amount of pressure in your abdomen, lowering the risk of internal injuries like hernias and blood vessel strains. (See also: These Breathing Techniques Will Revolutionize Your Exercise Routine)


When it's time to increase the resistance, know when to do so.

Fidder recommends starting with bodyweight moves to nail the form and get comfortable with the movement when incorporating at-home workouts for beginners into your routine. When those exercises become too easy or you're not seeing results, she recommends adding a resistance band or light dumbbells and gradually increasing the load over time. "Let's say you started with 15 repetitions and it was extremely difficult," Fidder says."When you can do 20 reps without stopping, it's time for some resistance," says the instructor.


Incorporate both strength and cardio training into your workout.

While strength training can help you avoid injury, strengthen your bones, and burn calories, it shouldn't be your only workout. Adults should engage in at least 150 minutes of moderate-intensity physical activity (think: you can talk but not sing while moving) or 75 minutes of vigorous-intensity activity (think: you can't say more than a few words at a time) weekly, according to the US Department of Health and Human Services. According to the US Department of Health and Human Services, people who stick to the moderate-intensity quota have a lower risk of developing cardiovascular disease.

Fidder recommends incorporating some heart-pumping and strength-training exercises into a circuit, performing a handful of moves back-to-back, taking a short break, and repeating the process two or three times to meet those recommendations without the boredom of steady-state cardio. "You can do jumping jacks, lunge kicks, or mountain climbers," she explains. "Every beginner despises mountain climbers, but they're great for getting your heart rate up and getting a little bit of cardio activity, especially if you don't have a lot of space at home."


Don't forget to take a break.

It can be tempting to skip the suggested rest breaks during your workout if you're trying to get the most reps in the shortest amount of time. But, as Ryan Rogers, a certified strength and conditioning specialist at Fitness Quest 10 in San Diego, California, previously told Shape, giving your body a short breather during a sweat sesh allows the muscles to recover just enough so that you can power through another set — all while keeping your heart rate up.

Gomez recommends taking 30-second rest breaks as a general rule, but Fidder adds that you should also consider your rating of perceived exhaustion, or RPE. "Basically, on a [scale] of zero to ten, rate your exhaustion — zero is super relaxed, and ten is'my heart is pounding like it's coming out of my chest,'" she explains. "Then reduce it to a four or five, and if we're talking about a circuit workout, start over."


Make an appointment with a personal trainer.

If you're just getting started with your fitness journey, Fidder recommends meeting with a certified trainer, no matter how many YouTube workouts you've watched or how confident you feel performing those basic moves. "I think it's always a good idea to do at least a couple of sessions to learn proper form," she says. "If you don't have proper form when you want to progress and start adding weight, the risk of injury is very, very high."


Be gentle with yourself.

As a complete beginner, you're bound to make a mistake at some point during your fitness journey. You might not have perfect form the first few times you try a plank, or you might not be able to complete all of the reps you set out to do — and that's perfectly fine, according to Fidder. "Just think of yourself as a beginner and say, 'OK, I'm learning as I go, I'm being patient, I'm doing my best, and I'm trying to improve every day.'

Beginner-Friendly At-Home Workouts

It's time to start incorporating at-home workouts for beginners into your routine now that you know how to have a killer fitness regimen under your own roof. Fidder recommends aiming for three workouts per week. "If you're very, very sore after one workout," the author suggests, "start with two times a week."


Glute Bridge with Resistance Bands and Abduction

A. Wrap the loop resistance band around your thighs, just above the knees. Lie down on the floor with your back flat on the ground. Bend your knees and place your feet hip-width apart on the ground. Maintain a relaxed posture with your arms at your sides and palms down.

B. Slowly push through both heels on an exhale to lift hips off the floor. Tuck your tailbone and lift your hips as high as you can without arching your lower back. From your knees to your shoulders, your body should form a straight line.

C. Slowly press knees out to the side at the top of the move, hold for a moment, then slowly bring them back to center.

D. Gently lower hips to the floor one vertebrae at a time on an inhale.

Rep for a total of 15 reps.

Bicep Curl with Dumbbells

A. Stand with your feet hip-width apart and your knees softly bent, your core engaged. Dumbbells should be held in front of the thighs with elbows at sides and palms facing up. Form a straight line from knuckles to elbows by gripping dumbbells tightly with wrists in line with forearms and wrists in line with forearms.

B. Squeeze your biceps and curl dumbbells toward your shoulders while keeping your elbows close to your sides. After a brief pause at the top of the curl, slowly lower your arms back to the starting position.

Rep for a total of 15 reps.


Shoulder Press with Dumbbells

A. Stand with hip-width apart feet, soft knees, and a strong core. With palms facing forward and elbows pointing down, hold a dumbbell in each hand at shoulder height, just outside of shoulders.

B. Exhale while pressing dumbbells overhead (not forward) with wrists directly over shoulders and biceps next to ears. Keep your core engaged to maintain a neutral spine.

C. Reverse the movement so that the dumbbells return to their starting position by following the same path.

Rep for a total of 15 reps.


Plank with forearms

A. Begin in a tabletop position on the floor, with hands stacked directly under shoulders, knees bent, and hips stacked directly beneath hips.

B. Squeeze glutes and heels together as you step one leg back at a time into a high plank on palms.

C. Come into a plank on forearms, with forearms directly under shoulders, by lowering one elbow at a time. Inhale deeply and draw the navel inwards toward the spine.

Hold the position for 30 seconds.


Overhead Tricep Extension with Dumbbells

A. Stand with your feet hip-width apart and your arms extended over your head, each holding a dumbbell.

B. Pull shoulders back and down while engaging your core. Bend elbows and lower weight behind head until elbows are bent slightly less than 90 degrees, keeping elbows pointed forward.

C. Take a breather, then extend your arms to bring the weight back up to your shoulders.

Rep for a total of 15 reps.


Beginner's Full-Body At-Home Workout

Squat with your own weight

A. Stand with your feet slightly wider than hip width apart and your toes turned outward. To engage the core, brace your abdominal muscles.

B. Hinge at the hips, then lower into a squat position by bending knees until thighs are parallel or nearly parallel to the floor, heels begin to lift off the floor, or torso begins to round or flex forward. (The torso and shin bone should be parallel to each other in the lowest position.)

C. Exhale and press into your mid-foot to straighten your legs and stand up, hips and torso rising simultaneously.

Rep 15 times more.


Jacks of All Trades

A. Place your feet together and your arms by your sides. Jump wide with your feet while lifting your arms laterally and then overhead with your palms facing forward.

B. Return to the starting position by bringing your feet together and your arms down to your sides.

Rep 15 times more.


Seated Row with Resistance Bands

A. Sit tall, with your legs extended in front of you and your knees bent slightly. Wrap the resistance band around the balls of your feet and hold one end in each hand with arms extended.

B. Bend elbows and pull the ends of the band toward ribcage until elbows are slightly behind body, keeping core engaged, shoulders down and away from ears, and palms facing floor.

C. Return to the starting position by slowly extending your arms back.

Rep 15 times more.


Lunge in the opposite direction

A. Stand with your feet together and your hands clasped in front of your chest or on your hips.

B. With your right foot, take a big step backwards, keeping your hips square to the front and your pelvis neutral. Lower until both legs are bent at 90 degrees, keeping your chest upright and your core engaged.

C. To stand, press into the left foot's mid-foot and heel, stepping the right foot up to meet the left.

Rep for a total of 20 reps on each side.

Push-Ups Against the Wall

A. Place your feet together and stand two to three feet away from a wall. Place your hands on the wall at chest level, shoulder-width apart.

B. Shift weight into balls of feet and slowly bend elbows to lower upper body toward wall, keeping elbows at a 45-degree angle out from ribs.

C. When your nose is almost touching the wall, push through your palms to get back to where you started.

Rep 15 times more.


Plank with forearms

A. Begin in a tabletop position on the floor, with hands stacked directly under shoulders, knees bent, and hips stacked directly beneath hips.

B. Squeeze glutes and heels together as you step one leg back at a time into a high plank on palms.

C. Come into a plank on forearms, with forearms directly under shoulders, by lowering one elbow at a time. Draw the navel inwards toward the spine.

Hold the position for 30 seconds.


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