Don’t feel like going to the gym? Or you don’t have enough time to workout? Then do this short but very effective 6 best home workout for beginners.
Short and intensive workout are extremely popular nowadays. No more endless workout sessions on the cardio machines, but short and powerful workouts.
A high-intensity workout is actually a short exercise, in which short moments of maximum effort are alternated with short moments of rest.
Anyone can achieve excellent results with it even if you are a complete beginner.
The Canadian Laval University did a comparative study between short intensity workout and long, but moderate workout. And what turned out?
By following a short schedule with intensive workout for 15 weeks resulted in 9 times more subcutaneous fat loss than 21 week-long term workouts with moderate intensity.
The workout that I will share on these pages are not only help fat burning, but they are also an excellent cardio exercise and can help you grow muscle mass with it.
- Workout Using Your Own Body Weight
- What Do You Need To Workout At Home?
- 5 Best Home Workout For Beginners
Workout Using Your Own Body Weight
Trainers will usually avoid to use workout machine or use it very less.
Instead, they prefer for workouts with free weights or simply our own body weight.
This results in a more natural way which improves your overall physical.
Everything will get improve if you do workout using your own weight such as, endurance, speed and fat burn.
Workout exercises such as push-ups and squats survive all fitness trends for the simple reason which is ‘they work’.
What Do You Need To Workout At Home?
1. Yoga Mat
You can buy this from any fitness shop near you. Yoga Mat help to protect your knees and joints when you do the workouts
You can use any normal chair
3. Jumping Rope
Jumping rope is an ideal warm-up. It can help increase your heart rate and blood pressure.
4. Interval Timer
You can buy this device online or just download an interval timer to your smartphone.
Set the timer to 6 times 50 seconds of action and 10 seconds of rest.
5 Best Home Workout For Beginners
If you do this round of exercises twice, with 1 minute of rest, you will have a complete workout in 18 minutes.
Do this schedule three times a week.
1. Turn On Your Interval Timer
During the 50-second action you do as many repetitions as possible of the first exercise followed by 10 seconds rest.
Then you do the same with the second exercise, the third etc.
Make sure that you always have a good posture, even if you get tired.
2. Warm Up: 5 Minutes Of Jumping Rope
Jumping rope is one of the simplest and most effective home workouts for beginners.
It is also a perfect warm-up and one of the most effective ways to burn fat.
You put all your muscles to work and within a few minutes you start to sweat.
You already burn quite a few calories by jumping a little.
Someone of 60 kilograms who jumps about 30 minutes consumes 252 kcal .
That is more than what you use for aerobics, football or swimming.
You can calculate exactly how many calories you burn with jumping rope.
This is how you do it: the consumption per 10 minutes is 1.4 kcal per kilogram of body weight. That is 0.14 kcal per minute.
Multiply this number by the number of minutes the training lasts and the number of kilograms that you weigh.
In the example above, this means: 0.14 (kcal per minute) x 30 (minutes) x 60 (kilogram) = 252 kcal.
3. Half Burpee
Burpee is a popular but also a tough workout. It is a combination of a squat, a push-up and a jump.
It is therefore not a surprise that you will train a lot of muscles when doing Burpees.
Stand up straight, feet shoulder width apart, bend your legs and place your hands on the floor.
Step with your right foot and then with your left foot backwards, so that you are in a plank position (as if you want to do a push-up).
Step with your right foot and then your left foot towards your hands and stand up straight again.
4. Squats For Legs And Buttocks
Put your feet shoulder width apart, stretch your arms in front of you at shoulder height and bend your legs 90 degrees as if you want to sit down.
Push your buttocks back, chest forward, shoulders low, heels firmly into the ground and come up again.
You have to feel the weight on your feet.
5. Push Ups For Chest And Triceps
Doing push-ups is an effective workout for your upper body.
You mainly train the muscles in the shoulders, back, chest, triceps and also your abdomen.
Push ups can be performed anytime from anywhere and a series of push-ups do not have to last long.
5.1 The Resting Phase
Lie on your stomach and place your hands at the same height as the shoulders and place your palms on the floor.
Make sure your legs are against each other and that you are resting on the floor with your toes.
5.2 Move Up
Keep your face facing the ground and extend your arms as far as possible, with the body coming off the ground.
Then, make sure your back does not bend and that your body stays straight.
For doing push-ups, this is seen as the most strenuous action.
5.3 Move Down
Lower gently (not like a bag of hay) until you are hanging just above the floor and not resting on the floor with your knees, arms, or any part of your body except your palms and toes.
For doing multiple push-ups, this can be seen as the least strenuous action.
Repeat steps 2 and 3.
Is that easy? Then try push-ups with one hand and feet 🙂
6. Superman For Your Lower Back
The Superman exercise sounds very nice, just by the name.
It is a fitness workout that allows you to train both your abdominal and back muscles.
It is a great replacement for crunches exercise because your neck is less stressed.
How do you perform a good superman and what should you pay attention to?
6.1 What Is Superman Exercise?
The superman is an exercise that owes its name to the superhero Superman.
The exercise looks a bit like a flying Superman. During this exercise you train your abs, your lower back and your buttocks.
The exercise is quite easy to do and therefore you do not even notice how hard your muscles actually train.
The exercise is also not very stressful for the neck or back, for example.
6.2 How To Do The Superman Exercise?
Lie on a mat on your stomach and keep your arms out in front of you.
Also stretch your legs well, but keep both your legs and arms on the floor.
Pull your abdomen well, so that your abdominal muscles have to work extra hard.
Now lift both your arms and legs simultaneously. Your stomach stays on the floor.
Make sure your stomach and arms are a few centimeters above the floor.
Hold on to this pose for a few seconds and then descend again. You have now done a superman.
6.3 How Do You Make The Superman Exercise More Challenging?
You can always maintain the pose a little longer to make the exercise more challenging.
You could also hold weights so that you have to put a little more force to get up.
7. Dips For Your Triceps
The triceps dips is an exercise that allows you to train the triceps, shoulders, chest and abs with just a chair.
The triceps dips are often seen as an isolation exercise to train only the triceps, but the function of the shoulders and chest muscles should not be underestimated.
The primary muscle group that appeals to you with this exercise is the Triceps Brachii.
There are actually three parts of the Triceps Brachii , the long head, medial head, as well as the lateral head.
The long head runs from the back of your elbow to your scapulae and helps stabilize your shoulder.
The lateral head extends from the back of your elbow to the humerus. The medial head also passes by.
1. Put your hands down behind you, palms away from you.
2. Push yourself up. This is the starting position.
3. Lower slowly and keep your head straight so that you continue to look forward.
4. Lower until your elbow is about the height of your shoulders. Then push yourself up again without locking your elbows.
5. Repeat for the number of desired reps.
Be careful not to let yourself fall too far.
If you go too deep the tension on the tendons in your shoulders, which in turn can lead to annoying injuries.
Make sure you keep the muscles in your triceps under tension, not the elbows when you get to the top of the exercise.
Run the Triceps Dips more slowly.
8. Plank For A Strong Core
The plank is one of the best exercises to strengthen your core, that is more than just your abs.
The core is a complex series of muscles that covers your entire body, minus your legs, head and arms.
By training your core muscles you develop a nice, straight posture, making you look slimmer and more confident.
Hold your body straight on elbows and feet for 50 seconds and form a straight board from head to toe.
Get out of position by lowering your knees to the floor.
Take a break if you don’t last.
For Beginners: Do the entire workout once instead of twice.
If after three or four training sessions you notice that things are going better, go for the second round.
Here’s a quick summary of the 6 best home workout for beginners:
1. Half Burpee
2. Squats For Legs And Buttocks
3. Push Ups For Chest And Triceps
4. Superman For Your Lower Back
5. Dips For Your Triceps
6. Plank For A Strong Core
Thank you for reading my blog.
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Or you already started to workout at home but looking for more advance workout?
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