10 Moves to Make the Most of Your At-Home Workout for Beginners
Think again if the thought of a home workout makes you feel bored and lazy.
Using just your body weight can give you a good calorie burn and help you achieve your desired fitness goal.
So even if you do not have a gym membership or are running short on time, clear out some space in any of your rooms and prepare to get fit.
The 10 beginner body weight movements we have given below make you sweat the right way and help you to achieve your desired fitness goal.
Complete 2 sets of 12 to 15 reps of each exercise, with 45 seconds to 1 minute of rest between each exercise.
This circuit should take about 15-20 minutes — a great beginner routine.
Step walking- Perfect exercise for warm-up.
Directions:
- Start with standing straight.
- Keeping your chest up start stepping in place smoothly and quickly. Ensure that your knees are raised 90 degrees or higher.
- The purpose of this exercise is to warm up your body in preparation for further exercise.
Chair squats- Squats strengthen your legs and core, making everyday movements easier. The proper form can be learned by starting with a chair underneath you.
- Directions:
• Your first step should be to place your feet and shoulders apart with your toes slightly turned outward.
• By bending your knees, sit on the chair and then return to the standing position.
• This exercise targets your quadriceps muscles.
Jumping jack- Jumping jacks help to burn a good amount of calories.
Directions:
- Stand with your feet together and your arms at your sides.
- Jump with your feet apart and your arms over your head in an arching motion.
Then simply return back to the starting position. Jumping jacks helps to burn a good amount of calories.
Knee push-up- This is a beginner-style push-up. It will help you to learn the basic movement of the push-up.
Directions:
- Start in the push-up position but with your knees on the floor and your feet crossed in the air.
- Lower down until your upper arms are parallel to the ground. Push back to the starting position.
- Keep your back always arched.
- Inhale when you go down and exhale when you push up.
Side-lying hip abduction- Tone up your side hip muscles with this simple exercise.
Direction:
- Start with lying down on your left side, both legs straight.
- Lift up your left leg, maintaining your body straight. Make sure your hips don’t open up.
- Return to the starting position.
- Repeat on both sides for the desired number of repetitions.
Stationary lunge- Strengthen your glutes with this compound exercise.
Directions:
- Start with standing straight with one leg forward.
- Go down until your knees reach close to the ground. Then return to the neutral position.
- Keep your back in an arched position.
Straight-leg donkey kicks- A perfect glute toner exercise and easy to perform.
Directions:
- Get down on all fours, with your hands aligned with your shoulders and your knees aligned with your hips.
- Keeping your back straight, kick back with your left leg and return back to the normal position.
- Repeat the same movement for the right leg too.
Bridge- Strengthen your core muscle with this simple exercise.
Directions:
- Lie down straight on your back, arms straight and knees bent.
- Pushing with your feet, keeping your lower back arched, lift up your buttock off the ground until your glutes are fully extended.
- Slowly back to the neutral position and repeat.
Crunches- Crunches are the easiest and the most popular exercise to train your abdominals.
Directions:
- Start with lying down straight on the floor.
- Place your arms straight down the floor.
- Lift your neck up and squeeze your stomach.
- Slowly return back to the neutral position.
Planks hold- Planks are one of the most popular exercises to train core muscles.
Directions:
- Start with a plank position. Keep your back straight.
- Your body should form a straight line from head to feet.
