Complete home workout plan for beginners
The lifestyle of people has changed to such an extent that physical activity is seen nowhere in it. People around the world are spending their day doing sedentary activities. They all are aware of the fact that there is no substitute for exercise, yet they continue living their inactive lifestyle. Due to a lack of physical activity, non-communicable diseases or chronic diseases like heart attacks, diabetes, and obesity are caused. To maintain general fitness, there is absolutely no need to hit the gym. There are different types of exercises, catch few of them and that’s enough. In this blog, let’s understand the complete home workout plan for beginners to improve overall fitness.
1. Push ups
Area of impact: Chest, Shoulders and Triceps
Source: pexels.com
How to do?
- Place your hands on the ground at shoulder width, keeping your body in a straight line
- Lower your body while breathing in and bend your elbows at 45-degree angle to your body
- At lower position chest should almost touch the ground. No other body part should touch the ground.
- Exhale and push your body back to the initial position and repeat the reps to failure.
Variations
- Knee push-ups: Beginner friendly push-up
- Incline push-ups: push-up performed on an elevated surface
- Decline push-ups: Push-up where your feet are elevated which makes it bit difficult
- Diamond push-ups: Push-up performed by placing hands close together which targets triceps.
2. Squats
Area of Impact: Quadriceps and Hamstrings
Source: pexels.com
How to do?
- Stand straight with your feet at shoulder width and toes should point a bit outward
- Extend your arms in front of you so that when you start lowering you won’t lose balance
- Start with your squat by bending your knees with natural movement of the hips moving back. Inhale as you begin lowering.
- Go down until your thighs are parallel to the ground and return back, exhaling to the initial position
Note:
- Throughout the squat ensure your back is straight
- If your strength allows then and only then lower further until your thighs make contact with your calves for more effective squat.
3. Lunges
Area of impact: glutes and legs
Source: pexels.com
How to do?
- Stand with your feet at hip width, keeping your hands on your hip to maintain balance.
- Put your right leg a big step forward and bend in such a way that both of your knees form a 90-degree angle.
- Push your front foot to lift your body back up. Repeat this for 10-15 repetitions with 2-3 sets
- Repeat the same steps with your left leg
For more effective results, gradually incorporate adjustable dumbbells into your lunges and squats to steadily increase resistance and build stronger legs
4. Planks
Area of impact: core, obliques and back
A. Front plank
Source: pexels.com
How to do?
- Be in the position by resting your forearms, knees on ground and head facing the ground.
- begin plank by lifting your knees ensuring your body is in straight line right from head to heels.
- Avoid raising your hips or bending of knees. Hold this position for 20-30 seconds and gradually increase time if your strength permits.
B. Side plank
Source: pexels.com
How to do?
- Lie on your one side with your forearms resting on ground in such a way that your elbows should be right below your shoulder
- Lift your hips and ensure your body is in straight line. Your whole body weight will be supported by your forearms
- Hold this position for 20-30 seconds and gradually increase time. Follow the same procedure with the other side.
5. Burpees
Area of impact: full body cardiovascular
Source: Pexels.com
How to do?
- Stand on your feet at shoulder width. Bend into a squat position with your back straight.
- Place your hands on the floor, bend down, and kick your feet back so that you land into push up position
- Do one push up and pull your feet back to initial position.
- Rise up with your arms above your head and simultaneously perform a jump quickly and get back to squat position. Complete several repetitions
6. Crunches
Area of impact: Abs (In this home workout plan for beginners we'll also be focusing on burning stubborn belly fat)
A. Bicycle crunches
Source: pexels.com
How to do?
- Lie on the mat and gently hold your head with your hands with your elbows pointing outward.
- Keep your knees in the air at 90 degree angle. Bring your left knee towards you while straightening the other leg.
- At the same time make contact between and your right elbow with your left knee.
- The same goes with the other side too. Touch your right knee with the left elbow and straighten the other leg.
B. Reverse crunches
Source: Freepik.com
How to do?
- Lie on the mat bending your knees at 90 degree and your arms straight close to you where your palms are facing the ground
- Lift your knees with the same bend until your abs are squeezed. Your hips and lower back too should lift.
- Hold for a second or two and slowly take your feet back to initial position. Do not make contact between your feet and the ground for effective stretch
- Repeat this for 15-20 repetitions
- If this feels easy You can go advance by keeping your hands behind your head and trying to lift your upper body a bit to feel that burn in abs
7. V ups
Area of impact: Abs
Source: Pexels.com
How to do?
- Lie on the mat with your arms above your head, keeping your feet straight
- Engage your core and exhale as you lift your legs and upper body to create a ‘V’ shape
- Hold for a second and lower your body down while inhaling but do not touch the floor to feel that stretch
- Repeat this for 15-20 repetitions for 3 sets
8. Glute bridges
Area of impact: glutes and lower back
Source: Pexels.com
How to do?
- Lie down on the mat with your knees bent and toes pointing forward. Distance between your glutes and heels should be around 7-8 inches.
- Slowly raise your hips, engaging your glutes. Do not raise it too high. Raise them until there is a straight line from your shoulders to your knees.
- Hold this position for few seconds and relax back to the floor.
- Repeat this for 10-15 repetitions for 3 sets.
Once you are comfortable with normal glute bridges, use a resistance band to boost tension which intensifies muscle engagement for better results.
Finally workout is done, So what’s next?
After a hard workout, nourishing your body is key to restore energy, repair muscle tissue and reduce soreness. For that an easy option is whey protein which helps muscle repair and growth. Along with that having a quality multivitamin fill in any nutritional gap which aren’t even aware off. Below we’ll mention quality whey protein and multivitamin tablets for you to get going.
Product Name | Description | Shop | Ratings |
Optimum Nutrition Whey Protein | Delivers naturally flavored protein for superior muscle recovery that athletes rely on | ||
Vimerson Health Multivitamin for Men | Bridge your nutritional gaps effortlessly, engineered to boost energy and optimal wellness. |
In conclusion, this home workout plan for beginners helps you to establish a consistent fitness routine and build a strong foundation for your physical health. These 8 exercises are simple and effective making them perfect for starting your journey. Remember, building health takes time so consistency and patience are key. Avoid distractions, listen to your body, and enjoy the process of becoming stronger and healthier!