How to Start Beginner Workout at Home Without Equipment

  • Usman 

Fitness is a lifestyle today. Working out is engagement of body in a kind of physical activity to keep ourselves fit. Workout is of different types, but it is important to let a beginner know what he or she can do as their beginner workout at home.

Everybody doesn’t have access to the gym or physical trainers so how a beginner can start to work out being at home without equipment is important to know. As a beginner is going to start journey at home without someone properly guiding so it can be risky as well because physical activity is challenging at the end of the day.

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So, it is particularly important to keep a proper check on intensity, frequency, and duration of the activity. We need to exercise safely to be healthy and free from injury.

If you are not going to be properly engaged, it can mess up your form and not being careful can lead to injury. In the beginning it will be difficult to find yourself more engaged into your workout because of sedentary lifestyle you have had for a long time. Your body is not used to any physical activity but after doing it regularly with full focus for few days you start enjoying your workout.

Time duration for beginner working out at home

There is no pressure of a fixed time limit but the time you are giving should be a quality time and you should give your best during the time duration you are going to choose for yourself. Time limit should not hinder our real goal toward fitness we want to attain.

A beginner should start with fifteen minutes a day that is a very minimum time duration and should go with it for two weeks and then increase it to half an hour and gradually when body strength will develop can carry it to one hour or two hours a day. According to AMERICAN HEART ASSOCIATION  75 to 150 minutes of aerobic activity as well as two strength training sessions per week are recommended.

Give a start to workout at home

You can start your work out at home with simple aerobic activity like walking or running, dancing for fifteen to 30 minutes four to five times a week. It will be a simple start to your workout routine at home to make your body used to simple kind of physical activity.

We can start with anything that is not so tiring as well as easy to continue for few weeks to make our body used to some kind of physical activity.

Cardio for beginners at home

In a cardio exercise your heart rate is important. You perform a kind of physical activity that increases your heart rate and you breathe faster and more deeply. In gym there is a lot of variety for performing cardio but for home beginners jumping, walking, jogging, stair climbing, tread mill and kick boxing are suitable and easy to do.

Cardio exercises are energy generating exercises that range from low to high intensity. To improve your heart health, you should do cardio 30 minutes at least 5 times per week. A beginner can start with 30 minutes jogging, jumping or stair climbing on alternative days with his own choice for the above-mentioned activities.

Calisthenics for beginners at home

Calisthenics is a kind of work out that focuses on increasing body strength and flexibility. You can do calisthenics without use of equipment just relying on your own body easily at home. It helps building your muscles. It includes pushups, pull-ups, chin ups, jumping. Lunges, planks, leg raising, squats.

In calisthenics a person must use his own body weight for exercise. Calisthenics’ exercises are best for beginners as these exercises are simple and commonly used and you can easily practice them at your home. These exercises are functional and help your body with coordination, stability, and strength and mobility. These exercises range from simple to advance. According to (healthline, 2017) beginner can start with

  • 10 pull ups
  • 10 chin ups
  • 25 jump squats
  • 30 seconds of jump rope
  • 10 burpees

Calisthenics can be easily incorporated into your workout routine as a beginner. They are simple to do and great for your body.

Yoga for beginners at home

Yoga is one of the most interesting exercises which can be done at home as workout. It increases flexibility, builds strength, improves posture, reduces stress, and keeps your joints healthy.

A beginner can easily perform yoga anywhere in house using a yoga mat. Yoga includes different postures and types. According to Yoga Journal, starting with two to three times a week for an hour or an hour and a half gives amazing results. It’s very much important to enjoy your practice. You can find yoga postures easily on internet and can practice them at home.

Simple exercises for Beginners’ workout at home

Make choice of sets and repetitions according to your own capacity and strength.

Dumbbells

Hold two dumbbells at shoulder height with strong grip and press the weights up above your head with extended arms and return slowly to start position.

Plank

It is a posture in which you have to get in a press up position with straight back and rest on your forearms rather than your hands.

Skipping Rope

Take a rope at both ends and use your wrists to flick it around your body. You have to clear the rope as it hits the ground. It’s efficient as cardio.

Bench Stepup

Stand in front of a low bench and place your right foot on it and step down with your left foot and repeat it on opposite side as well.

Chair Workout

Take any chair put your legs straight on chair by keeping arms on ground and do pushups or try lunges beside a chair.

How often should a beginner work out?

Speaking from my personal experience, while starting work out beginners’ main aim should make it a habit on a regular basis. Three to four times a week is ideal for a beginner on alternative days but to be consistent is more important.

Whatever the routine you are going to choose for yourself you must stick to that on regular basis. Even if you perform full body exercise twice a week instead of not moving your body at all is far better and is constructive toward your fitness goal somehow.

Best time for working out at home

A person should work out when their body feels to do because it will make help them work out more actively and it also depends on availability of time to every person but according to most of health researches best time to work out is first thing in the morning.

There is lot of reason behind it. In the morning you are not tired, you already had a good sleep and you are fresh to engage yourself in any kind of physical activity. Contrary to it, during rest of day being tired and engaging yourself in a physical activity is not refreshing due to lack of energy.

Working out at 7 a.m. helps individuals to have quality sleep and working out first thing in the morning on an empty stomach could burn more fat. In fact a UK study found that those who exercised before breakfast burned twice the fat than those who worked out later.

Morning workouts are ideal for burning fat and losing weight. They give a refreshing start to your day making your whole day more active and full of energy.

Choice of place for working out at home

There are a lot of ideal places at home to work out. If you are working out in the morning you can work out in your lawn, balcony or any open area at your house to enjoy work out and sunrise at the same time.

Yoga is the best work out to do early morning. Facing sunrise just take your yoga mat to your favorite place and do it the way you want. If you are not comfortable outside you can work out anywhere you want in your room, garage, lounge, drawing room wherever you are comfortable.

But peace of mind is really important while working out so my suggestion is to find a place that is away from noise or any kind of disturbance so you can focus and keep yourself engaged in your work out.

You can also listen to your favorite music while working out. Place for work out is your own choice but focus on your work out is important.

If we are not willing to do anything in life, we can find millions of excuses to avoid it. Same is the case for working out for beginners at home. We can start our fitness journey easily at home but who is not willing to do can excuse by saying there is no gym, there is no equipment, there is no routine at home and loads of others.

On the other hand who is willing can do it easily because what we need is determination, consistency, and hard work. If we have all this, we can nail anything in that world either it is work out at home or working hard in your life.

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Muhammad Usman

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