You can do home workouts in your basement, in your garden, or even when you’re away in a hotel room.
Do each exercise for the recommended duration, then pause for 30 seconds. This will give you a 10-minute workout that you can do any time of the day in the comfort of your living room.
If you get used to the easy workout for beginners and want to improve your skills you can either do another round of the workout to make it 20 minutes, or you can increase the reps for each exercise, then pause for 30 seconds. This workout for beginners trains your whole body.
Don’t forget to stretch after the workout and drink plenty of water!
1. Jumping Jacks
Stand straight with your feet together and hands hanging next to your body. Jump out and spread your legs shoulder-width apart. While jumping, also raise your arms over your hands.
Your hands can touch each other above your head and your arms can be bent. Now jump back into starting position. Do 20 jumping jacks.
If this is too hard, move the arms as described but instead of jumping, tap out the right foot then the left foot with each arm raise.
2. High Knees
Place your feet hip-width apart. Lift your right knee towards your chest then switch knees with a light hop. Move your arms along the side of your body for balance (see picture). Do 20 repetitions, 10 on each side. If this is too hard you can walk in place while lifting your knees (instead of the jump). hard, move the arms as described but instead of jumping, tap out the right foot then the left foot with each arm raise.
Place your feet shoulder-width apart pointing your feet straight forwards or slightly turned outward. Now “sit down” while bending your knees and moving your butt backward. Keep your back straight and your abs engaged. You should be able to lift your toes off the floor. Your thighs should be at a 90-degree angle with your lower legs. Then stand up straight. You can move your arms as seen in the image below for better balance. If this is too hard, sit as low as you can. Do this exercise 15 times then pause 30 seconds.
4. Side-Leg Raise
Start out standing on your left leg, right leg crossed over your left leg. The right foot touches the floor but does not carry weight. Then lift your toes and raise the leg up on the side of your body. Make sure to keep your back straight and your abs engaged. You can put your left hand on the wall or on a chair for better balance. Raise your leg as far as you can then lower it across your standing food. Do this 15 times, then switch sides.
5. Russian twist
Sit on the floor in a V position keeping your knees bent. Move your fists together in front of your belly, then move them together hip to hip. Try to move them as far to the side and down next to your hip as possible. If this is too easy, lean back further. If it is too hard, sit up higher. Do this exercise 10 times on each side.
6. Donkey Kicks
Start on your knees and hands. Lift your right knee off the ground and kick your foot up in the air. Keep your knee bent and your back straight. Place your knee back on the floor and switch sides. Do each side 10 times. If you can’t put weight on your knees you can do this exercise standing up. For this, face the wall and touch the wall with your hands. Feet are hip-width apart. Kick your right leg back and up and down, then switch sides. Do not bend your back.
7. Side Lunges
Start by standing straight with feet placed hip-width apart. Lift your right leg and make a big step to the side, bending the right knee. Push your hips back.
Your weight should be on the back of the right foot and you should be able to lift your toes. Now push back into a standing position and switch sides.
If it is too hard, go as low as you can. Do each side 10 times.
8. Windshield Wipers
Lie on your back and stretch your arms to the side. Pull in your legs by making a 90-degree angle with your legs. Then rock them side to side like a windshield wiper making sure not to lift the shoulders off the floor. Go as low as you can on each side. Repeat this exercise 10 times for each side.
Lie on your back and stretch your arms to the side. Pull in your legs by making a 90-degree angle with your legs.
Then rock them side to side like a windshield wiper making sure not to lift the shoulders off the floor.
Go as low as you can on each side. Repeat this exercise 10 times for each side.
Notice: If this is too hard, sit your knees on the ground and hold your body up. You can place your body weight on your hands or elbows. Make sure your back is in a straight line. Your back should not bow up or down. Start by holding this position for 20 seconds.
10. Marching Glute Bridge
Lay on your back and bend your knees (feet on the floor). Lift your hip off the floor to make a straight line with your core. If you are a beginner, hold this position for 30 seconds (or 20 seconds).
If this is too easy, raise your left leg up, keeping the knee bent. Then lower the leg and place the foot back on the floor, and switch sides. Make sure you don’t dip your hip. Keep a straight line with your core.
Do this exercise 20 times (10 raises on each side).
To make this workout more difficult you can use heavier weights or add more sets for each exercise. Either way, this is a great starting point and will help you get comfortable with exercising!
Be active. Live an active life.
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