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Home Fitness Workout for Beginners


It can be daunting going into a gym for the first time not really knowing what you’re doing. For a lot of people, the gym can be time-consuming and confusing to keeping it simple by working out at home is the safest bet. Follow this simple home workout for beginners:

Warm up

Always warm-up. As you get more experience you can increase the length and intensity of your warm-up but, to begin with, start small. The idea is to warm up your muscles, not fatigue them so depending on your fitness level, you’ll want to do one of the following:

March on the spot – 2 minutes

Lightly jog on the spot – 1 minute

Then perform the following body weight warm up exercises:

Slow squats – 30 seconds

Lunges – 30 seconds

Arm rotations – 20 seconds clockwise, 20 seconds counter-clockwise

Workout

At first, workouts should be kept simple by working out upper and lower body separately. As you get more advanced, you’ll want to split the workouts up by more specific parts of the body such as chest, biceps, triceps, glutes and legs. To keep it simple, stick to four main exercised per workout. By the end of the 10-12 reps, it should be a struggle so try to pick a weight that is about 60% of the heaviest weight you can lift for a single rep. I recommend investing in something like a medicine ball for a kettlebell as these are pieced of equipment you can easily and cheaply buy and use for a range of workouts.

Upper body

Bicep Curls – 3 sets of 10-12 reps

Stand up straight with a dumbbell in each hand and rotate your palms so they are facing upward. Keeping the upper arms still, breathe out and curl the weight towards your body.

Medicine Ball Skull Crushers – 3 sets of 10-12 reps

Hold the medicine ball or kettlebell above your head. Keeping your upper arms still, bend your arm and bring the weight towards the back of your head and back above your head. Try to keep your elbows squeezed in.

Medicine Ball Chest Press - 3 sets of 10-12 reps

Lie on your back keeping a slight arch in your lower body. Hold the medicine ball in the centre of your chest and using your arms push it upwards until your arms are straight.

Medicine Ball Overhead Press - 3 sets of 10-12 reps

Standing straight, hold the medicine ball against your chest with both hands. Push the ball above you head in one movement, bring back to your chest and repeat.

Lower Body

Kettle Bell/ Barbell Squat - 3 sets of 10-12 reps

Stand straight with your feet hip-width apart. Holding the kettlebell in the hands by your chest, lower down as if sitting on a chair. Keep you back straight and push your bum out.

Kettle Bell/Dumbbell Lunge - 3 sets of 10-12 reps

Standing straight, move one leg forward one large step. Hold the kettlebell or dumbbell in the hand of the leg you are moving forward and bend both knees to lower down.

Kettle Bell Deadlift - 3 sets of 10-12 reps

Place the kettlebell on the floor and stand slightly behind it with your feet hip-width apart. With a 135° bend in the knees, bend down to pick up the weight keeping your back straight the whole time. Lift the weight using your legs.

Glute Bridge - 3 sets of 10-12 reps

Lie on the floor with your knees bend and the bottom of your feet on the ground. Raise your hips up so that you form a straight line between your knees and your shoulders. Complete this exercise on its own or by placing a weight on your hips as you perform the movement.

HIIT

I always think it’s great to finish a workout off with a small HIIT workout. HIIT stands for high intensity interval training. Using short bursts of energy, HIIT training is great for burning fat and keeping your metabolism raised for hours after your workout. You can create your own 5 minute HIIT by completing any exercise that get’s you out of breath e.g running on the spot, high knees, star jumps etc. for 30 seconds. Rest for another 30 seconds in-between exercises and repeat until your 5 minutes is up. 

Cool Down

Cooling down is extremely important when working out, preventing injury and helping your muscles recover from your workout quicker. Perform stretches such as touching your toes, a side lunge for each leg and overhead arm stretches.

About the Author

Leah is a UK beauty and lifestyle blogger covering everything from healthy and fitness to skincare and fashion.

Find out more here: www.typedup.uk


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