Here are some of the best ways to exercise at home for beginners, without a gym or using a lot of equipment. Our tip is to focus on being consistent with your workouts, using correct form and challenging yourself in order to see the most results!
Prior to exercise check with your healthcare provider in order to proceed safely
Have a clear workout space (non tripping hazards) to prevent injuries
Always have water nearby!
Don’t over due it, exercise is meant to be done consistently start small and work your way up
Have fun and be proud of yourself, you have moved your body today and there will be positive benefits – always remember good things take time and effort.
Before You Begin
Always consult your healthcare provider prior to starting this or any other workout program.
If you have a health condition, such as an injury, a history of heart disease, high blood pressure, or type 2 diabetes, you should discuss exercise modifications to stay safe during your workout.
Enlist the help of friends or family to support you in your journey to better health. Telling others about your new fitness plan can help you to stay accountable.
Lastly, it’s important to set a goal for your new home workout program. Write out your SMART goal (a goal that is specific, measurable, attainable, relevant, and time-bound). Post your goals in a place where you can see it every day (fridge, journal, organizer, cell phone etc.) as this will be a regular reminder of your commitment.
Exercise at Home for Beginners Ideas
You may be eager to start getting in shape and pushing your body, however it is best to start slow and work up to a more challenging duration of workout, type of exercise, and weights used.
Our best advice is to start with functional movements (movements you do every day), this challenges multiple muscle groups and will allow you to warm up muscles before starting more complicated exercises, may increase your mobility and stability by strengthening your largest muscle groups!
Tip: Remember to warmup your muscles before starting any type of exercise. Here is a great warmup video.
Tip: Stretching before and after your workout is essential. Check out this video to guide you.
Seated Exercises (in a chair) for Beginners at Home
If you have any balance and mobility issues it is best to work your way up to a more challenging exercise routine, which is why starting with a chair assisted exercise routine is a great way to build up your strength and stability. As a starting point you may do each exercise for 20 seconds, and always be conscious of your form and breathing.
Start
- Chair March
- Toe taps in front
- Side to side toe taps
Water Break
- High knees
- Abduction and adduction
- Chair squats
Water Break
- Chest press
- Bicep curls
- Back Row
- Seated crunch
Stretch
Standing Exercises
If you are comfortable with standing this is a great sample exercise routine for beginners at home. You can still have the chair – if you are using the chair, stand behind for support. As a starting point you can aim to do each exercise for 20 seconds, and always be conscious of your form and breathing.
Start
- Walking
- Marching
- Highknees
Water Break
- Jumping Jacks:
- Sqauts
- Deadlifts
Water Break
- One leg stance
- Lunges
- Back Row
- Bicep Curls
Remember to not get discouraged when starting your Fitness and Health journey, everyone starts somewhere and if you are consistent you WILL see results. Find out what types of Physical Activity you enjoy doing and exercise will become fun. Here is a related post on how to Lose Weight from Home