Want to feel energetic and fresh? In the 21st century, we are moving towards the era of fitness since people are becoming more health-conscious. Surprisingly, exercise is not only for people who want to shed some pounds, but it acts as a magic pill for everyone who wants to stay fit and active. It gives you the most precious gift of good health as exercise strengthens your heart, boosts the immune system, and improves your body’s healing power.
If you are new to the world of workout, don’t worry as it is never late to kick off a healthy lifestyle. You can hit the gym or start exercising at home at any point in your life – the doors to fitness are always open. After all, age is only a number. These workout sessions allow you to take a break from the daily hustle-bustle of life, giving some time to unwind your mind and cart off the stress.
Are you ready to begin your workout journey? Here we are bringing you the ultimate beginner’s workout routine at home.
Monday – Basic Beginner Day
Monday is the perfect day for every new beginning. Being a beginner, you have to take things slow instead of going over the board with an intensive workout. It is essential to see how your body responds to exercise, meaning the first day will be all about familiarizing yourself with exercises. First of all, warm up your body to avoid muscle sprains by doing 20-25 jumping jacks or more. After this, start with primary exercises.
- 15 full-body pushups. If you are unable to bend your body correctly, don’t mind doing knee pushups since they are relatively more comfortable.
- Use the climber workout equipment for at least 10 minutes to climb your way to fitness. You can opt for this by replacing cardio since it offers a full-body workout.
- You can also do twenty squats with a correct posture and ten jumping squats.
- Don’t forget to do twenty lunges for each foot, meaning 40 altogether.
- Try doing a plank for as long as you can by keeping a goal of 90 seconds.
Repeat this cycle three times, each after a 3-minute gap, giving your body time to rest without letting it run cold.
Tuesday – No Equipment
Your body might feel super tired after the first day of workout, but to make it feel better, push yourself again. The second day will be about exercises without equipment – you would be doing a mixture of different things to complete your upper and lower body workout.
- Twenty mountain climbers for each leg – 40 in total.
- 15 pushups
- 20 squats
- 20 lunges
- Ten pike pushups
- Ten laying-down leg raises
Repeat this cycle three times or if you find this overwhelming, break the exercises into half and repeat the cycle four times.
Wednesday – Simple Yoga Day
By now, your every body part would be hurting, calling out for a break. Hence, you can follow the next day by a simple yoga to keep your brain fresh. Try simple poses like child pose, which stretches your lower back, hips, thighs, knees, relaxing your spine, shoulders, and neck. Similarly, give a shot to a down-facing dog as it strengthens your arms and shoulders, relieving all the back pain. If you witness any sprains, do try the cobra pose as it increases the spinal cord’s flexibility.
Thursday – On the Go Day
After a relaxing day, an extensive workout routine is waiting to welcome you. You have to repeat this cycle three times with a 3-minute break in between.
- 15 pushups
- 20 mountain climbers
- Ten squats and ten jumping squats
- Ten leg raises
- Pick up 1kg or 2kg dumbbells and do 20 biceps and triceps.
Friday – Purge the Fats
The three-day workout routine must have brought some changes in your routine and body. On Fridays, you can work solely on removing your fats, meaning the workout routine varies. Some people might have belly fat, while others want to reduce bulky shoulders, hips, or arms. Thus, you have to focus on areas where you want to lose weight. For instance, if you’re going to sweep out belly fat – Do pushups, long planks, crunches, and mountain climbers. Similarly, if you want to get rid of lower body fat – run 100 meters, do jumping jacks, squats, and mountain climbers. You can create sets depending on the level of fats present in the body.
Saturday – Beginner’s HIIT Day
The only motivation for working out on the weekend would be your cheat meal on Sunday. Therefore, you have to shed some extra calories by following the high-intensity interval training.
- Run as fast as you can for 15 seconds
- Walk for 45 seconds without stopping and repeat
- Run as fast as you can for 30 seconds
- Walk for 90 seconds without stopping
- 15 pushups
- Ten lunges
- Ten squats
- 20 jumping jacks
With an intense workout on Saturday, you can let your body rest on Sundays because you have to get going from Monday again.
A workout routine sounds overwhelming to everyone, but once you start – it hardly takes 45-minutes. Likewise, don’t challenge yourself with hardcore exercises; keep it simple until you start enjoying it. Alongside helping you stay fit and healthy, regular workouts can also make you feel happy. Hence, begin your journey by following a flexible workout routine.