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Want to lose weight and think that you can start training at home? Or want to improve their physical fitness and have a more athletic and toned body?
We offer you a ready-made workout plan at home for beginners with visual illustrations of exercises and training schedule that will help you lose weight and get rid of problem areas.
Workout at home for beginners: General rules
Regular exercise is necessary, even if you have no excess weight. First, it is strengthening muscles and development of muscle endurance, which will help you to easily withstand any physical activity in everyday life. Second, is the development of the cardiovascular system and exercise the heart muscle that reduces the risk of many diseases, including heart attacks and strokes.
Thirdly, training help in the production of hormones of happiness (endorphins), which decreases the risk of developing depression and depressed state. Fourth, regular physical activity stimulates the person to lead a healthy lifestyle without bad habits.
At home you can organize a quite effective workout for weight loss, and for this you do not need special equipment and even any experience in fitness. If you choose the right exercise program and exercise regularly, you will be able to achieve results, even if you have never trained before. We offer you a plan of a circular home workout for beginners, with which you will get rid of excess weight and improve the quality of the body.
The advantages of this home workout for beginners:
- exercise will help you lose weight and tighten the body
- lesson suitable for beginners and those who have long practiced
- with this program, you can begin to train at home
- the program includes exercises for all major muscle groups
- they will help you to strengthen muscles and get rid of problem areas
- most of the proposed exercise’s low impact
- you will need minimal equipment.
Before proceeding to the list of exercises, be sure to read the guidelines and rules that will allow you to train efficiently and effectively.
Rules home workout for beginners:
1. Start this home workout for beginners with warming up warm up and finish stretching the entire body. We recommend you to watch:
- Warm-up before exercise: the exercise plan
- Stretching after a workout: an exercise plan
2. Always do in running shoes; it is impossible to train at home barefoot, if you do not want to get problems with the joints.
- Top 20 best men’s sneakers for fitness
- Top 20 best womens shoes for fitness
3. Try not to eat at least an hour before your workout, otherwise you may have problems with digestion. Half an hour after the workout eat protein + carbs (for example, 150 g of cottage cheese + fruit).
4. 20 minutes before exercise drink a glass of water and drink water in small SIPS every 10 minutes during class. After a workout drink a glass of water.
5. Proposed training for beginners consists of two rounds, 6 exercises in each round. Each round is repeated in 2 laps. If you find it hard to endure a workout from beginning to end, you can take a 5-minute break between rounds or shorten the duration of the program.
6. This workout for beginners involves the use of a timer (each exercise is performed for 30 seconds). But if you are not comfortable with this format, you can perform exercises about 15-20 repetitions for each exercise.
7. In this program there are exercises, which require the different sides: first on the right, then to the left (for example, lunges, leg lifts, bringing the thigh on the side). It is recommended to split the implementation into 2 circles, i.e. in the first round you perform exercises on one side, in the second round – on the other side. But if you want to complicate the exercise and increase its duration, you can perform exercises on both sides in each round.
- Strap: how to perform + options
- Lunges: how to perform + options
- Squats: how to run + options
8. The duration of this workout at home for beginners – 20-25 minutes (excluding warm-up and cool-down). You can always adjust the time of sessions in its sole discretion, by adding or reducing the number of rounds. Stop and stop exercise if you feel dizziness, weakness, or pain in the heart.
9. Some exercises for beginners you will need a dumbbell. If you do not, you can use a plastic water bottle (1-1,5 litres) or to complete the exercises without additional weight. If in some exercises, you, on the contrary, not enough load, may use the fitness band, ankle weights or expander.
- How to choose dumbbells: tips, advice, prices
10. This set of workouts for beginners is divided into 3 days. You can train 3-5 times a week depending on your goals and abilities – just finished 3 alternate plan among themselves. After 3-4 weeks of implementation, it is desirable to increase the time of exercise (focus on your capabilities).
Must see:
- 5-day-ready program for beginners at home
- Workout for weight loss at home without jumping for girls: plan for 3 days
- The power program for men with dumbbells for 3 days
Workout for beginners at home: exercise plan
So, we offer you training at home for beginners, which is performed on a circular principle. Consistently follow the proposed exercises within the specified time, the exercises are performed in a single approach with little rest between sets. By alternating cardio and strength exercises you will increase heart rate and burn more calories and tone muscles. If you want to control heart rate and calories burned for exercise, then you can purchase a fitbit or heart rate monitor.
How to train:
- Each exercise performed for 30 seconds
- Break after each exercise, 15 seconds (can be increased to 30 seconds if you have a weak heart or low endurance)
- Each round is repeated in 2 laps
- Between rounds rest 1 minute between rounds – 2 minutes
- If you are uncomfortable to perform some exercise, then replace it, or skip it.
Timer 30 seconds work / 15 seconds rest:
Workout for beginners: day 1
First round:
1. Boxing (cardio, belly and hands)
2. Squat with the rise socks (for the feet, buttocks and hands)
3. Dumbbell bench press (arm and shoulder)
4. Breeding hands and feet (for cardio and tone the whole body)
5. Bridge (for buttocks and abdomen)
6. The bike (for abdomen and legs)
Second round:
1. Skater (for cardio and tone the whole body)
2. Tilts in the position of the squat (for waist and legs)
3. Breeding hands with dumbbells lying flat (for chest and arms)
4. Lunge in place (leg and buttocks)
5. Lift knees to chest (for cardio and abdomen)
6. Static strap (for hands, shoulders, stomach and back)
Workout for beginners: day 2
First round:
1. Kick sideways with the touch of the floor (for cardio and legs)
2. Bench press for triceps (arm)
3. Burpee’s low impact (for cardio and tone the whole body)
4. Touch the ankles (for stomach and back)
5. Scissors (for abdomen and legs)
6. Plank on elbows static (for arms, shoulders, abdomen and back)
Second round:
1. Running in place (cardio and legs)
2. Liftings of hands on a biceps (arm)
3. Plie-squats (legs and buttocks)
4. Walking in the bar (for cardio and tone the whole body)
5. Lift leg forward (leg and buttocks)
6. Curl (belly and back)
Workout for beginners: day 3
First round:
1. Walking zahlest-calf (for cardio and tone the whole body)
2. The splaying of the foot in the back strap (for hands, stomach and legs)
3. Squat + leg abduction to the side (leg and buttocks)
4. The knees up to the chest (for cardio, abdomen and buttocks)
5. Pushups on knees (to your chest and hands)
6. Twisting to one side (for stomach and waist)
Second round:
1. Jumping with the breeding of the hands and feet (for cardio and tone the whole body)
2. Breeding hands in the tilt (back and chest)
3. Kick forward and back (for cardio and legs)
4. Russian twist (for belly)
5. Bringing the hip lying on its side (leg and buttocks)
6. Lift the straight leg back (leg and buttocks)
For gifs thanks to youtube channels: mfit, Linda Wooldridge, Live Fit Girl, Jessica Valant Pilates, FitnessType.
Workout for beginners: the 7 best videos
If you plan to do on the finished programmes, we offer you a selection of great videos for beginners that you can start doing at home.
TOP 50 coaches on YouTube: our selection
1. ‘s low impact cardio workout with no jumping for 25 minutes
2. Strength training for beginners for 30 minutes
3. Walking’s low impact home in 45 minutes
4. Strength training for beginners in 30 minutes
5. Interval training for beginners (20 minutes)
We also recommend you to look at:
- Strength training for women with dumbbells: plan + exercises
- Top 50 exercises for buttocks at home + exercise plan
- Top 25 leg exercises without squats, lunges and jumps
- Top 10 video training on the basis of walk for beginners
For beginners, slimming