Gym Exercise for Beginners at Home
Are you looking to get started with strength training?
Strength training is a great way to build lean muscle mass, increase your metabolism and burn more calories throughout the day. It’s also an effective form of exercise for people who are just starting with fitness or those who have been inactive for some time. If you’re ready to start strength training but don’t know where to begin, this beginner workout at home without equipment is a great place to start!
This routine will help you develop strong muscles in your legs, back and arms while burning fat all over your body. You can do it anywhere - no gym membership required! All you need is enough space on the floor or ground so that you can lie down comfortably during each exercise. The workout itself only takes about 20 minutes from start to finish so there's no excuse not to squeeze it into your busy schedule. And if that isn't enough motivation, remember that working out regularly helps improve sleep quality which leads us right into our next point.
Beginner Workout at Home Without Equipment
This workout below does just four moves—you’ll be working your quads with a lunge, your hamstrings, and glutes with a glute bridge, your chest (and shoulder stability) with the push-up, and your back muscles will engage in Superman variation. While this beginner workout is great for anyone starting on their fitness journey from the ground up it can also challenge more advanced exercisers too! Just make some simple tweaks to keep those gains coming like adding reps or changing the intensity of each move using heavier weights or harder variations. Here's what you need:
It's Workout Time
To get started: It is recommended to use a box or a step as well as an exercise mat for comfort.
Do not complete any reps without resting between exercises! Do each exercise in a circuit for 10–15 repetitions, and then wait 1-2 minutes before repeating all four. Finally, do this routine 4 times total to get the best results possible.
Taking a forward lunge
Standing with feet shoulder-width apart and palms facing forward, stand straight. This is the starting position for a sun salutation sequence that consists of twelve yoga poses meant to warm up, stretch muscles, restore energy levels from fatigue or stress/relax the mind in preparation for meditation practice if done before bedtime.
With your left foot, take two steps forward and plant it firmly on the floor. If you were standing with your arms at your sides, bring them in front of you as they start to move now.
With your legs, make two 90-degree angles by bending both knees. Your chest should be upright and straight (not rounded or arched forward), while your torso is slightly in front of you so that the back forms a flat line rather than an arch. The left knee touches down directly above the foot, which points towards upwards at around 45 degrees from vertical; meanwhile, make sure not only are shoulders neutral but also engaged by squeezing them together gently as if trying to hold something between them!
From the starting position, push through your left foot to return to where you began. That's one rep. Complete 10–15 reps on this side and then switch sides for an equal number of repetitions with the other leg bent at 90 degrees in front of you (with right knee pointing up).
Forward lunges are challenging enough on their own, but to make them more difficult you can hold a pair of dumbbells while doing walking lunges. Because they're an advanced variation, this is best attempted after mastering the standard forward lunge.
Performing a hands-elevated push-up
Place your hands shoulder-width apart on a low box or step and assume a high plank position with your feet, knees, hips, and shoulders in line. Brace the core to prevent backsliding into slouching! Beginners should keep their elbows tucked close to the body for stability while more advanced people can try thinking about reaching them forward as you lower down towards the floor. This is the starting position of an exercise that strengthens muscles along the front side of arms (triceps) called "pushups".
Bend your elbows and pull shoulder blades together to lower the center of gravity, making it easier for you to touch a box sitting on an elevated surface.
Straighten your arms back to starting position with a press through the palms. Do 10–15 reps for one set.
If you're a beginner, start with your hands on the floor and place one foot at a time onto an elevated surface. This will make it easier to complete modified push-ups every day until they are no longer challenging enough for you. If this isn't difficult enough or if want more of a challenge, try doing regular push-ups from the ground by placing both feet on an elevated platform instead and using shorter steps as strength improves over time!
The bridge between the glutes
In this pose, bend your knees and rest them on the floor while keeping your feet flat. Your arms should be at each side of you with palms facing down to support yourself as needed.
Lift your hips a few inches off the floor, and keep them raised as you squeeze your glutes and abs. Your body should form a straight line from shoulders to knees while doing this exercise.
When you're done with the set, hold for a second and then slowly lower your hips to return to the starting position. This is 1 rep of 10–15 total reps in this exercise!
By adding external resistance, you can make the bodyweight glute bridge harder.
Having a pull-down Superman
Lie on the floor with your arms at shoulder height and elbows bent to 90 degrees making a goal post shape.
Your shoulders, arms, and chest should be lifted from the floor to engage your core and upper back. At the same time create a glute contraction by lifting feet from the ground as you squeeze them together. Avoid crunches that would limit the range of motion in this move which is about strength, not flexibility but make sure it does not over-activate lower back muscles either.
Extend both of your hands overhead, then pull your shoulder blades back to look like you're pulling them toward goalposts. While in this lifted position, gaze down at the floor to keep a neutral neck and spine while protecting from injury.
You should lie on your back with a mat under you. Slowly exhale as you lift and bring both knees to your chest, keeping your feet flat on the floor. Return legs to starting position while inhaling deeply and then repeat for 10–15 reps or more depending upon strength levels.
A simple way to make the move more challenging at home is by adding a one or two-second pause at the top. If you have access to a resistance band, consider rows or other pulling variations in your workout routine for beginners that can benefit from it most.
There’s no need to spend a ton of money and time on a gym membership when you can get in an at-home workout with bodyweight exercises. If you are just starting, it can be intimidating to know where to start. We have the perfect solution for someone new to exercising or returning from injury – our beginner routine! All you need is your body weight and maybe some space, and these moves will make sure that every major muscle group gets targeted.
If you commit now, in just a matter of time you could be well on your way to mastering this challenging form of exercise. Earn some sweat equity today!