Dreaming of achieving that Greek God kind of aesthetic body or just want to keep up on your fitness levels? Does the whole idea of hitting the gym tire you already or are you the workaholic kind who isn’t able to find the time?
The following at-home workouts for beginners will help you break a sweat and get in shape. All you would need is you and some space in your house – and absolutely no equipment required.
Yes, you read that right. No equipment at all!
Well, now that I’ve got your attention, let’s get down to business.
UPPER BODY
Knee Push-ups
If you are an absolute beginner then this exercise will help you get started with push-ups. As you progress with your workout and build strength, you can get on with the pro-level push-ups but for now, you can begin with this.
Direction:
1. To start with, get on all fours with your palm and knees rested on the ground.
Pro tip – Make sure your sheen is parallel to the ground and the toes are touching the floor.
2. Now, slowly push your upper body down such that your elbows are pushed out and your chest inches closer to the ground. While in this position, make sure that you keep your neck neutral and your body stable.
3. Now pull back up to the original position as soon as you find yourself a couple of inches above the ground.
Pro tip – Do not lay flat or touch your body to the ground when you are closer to the floor.
4. Continue with this until you are done with at least 10-15 reps and you should do 2-3 sets of this exercise.
Note: This exercise helps you develop your chest muscles and at the same time activates your triceps, shoulder and core muscles.
Raised Push-ups
This variation of push-ups is super effective to develop your shoulder muscles. Although performing it might seem uncool or weird believe me guys, it’s super effective.
Direction:
1. To perform this exercise, you need to get a chair and place it on a stable ground.
Note – Make sure that the chair doesn’t move or lose its ground, while you take its support. This is because if it moves while you are working out, it may cause you an injury.
2. Now get on all fours like you did in the previous one, in front of the chair.
3. Then place your feet on the chair with only the toes in contact with it and push your hip upwards. Make sure your hands, shoulders and the entire upper body are in line such that your body forms a triangle.
4. Now, since you have gotten into position, push your body down such that the elbows get pushed out and your head inches closer to the ground. However, ensure that your head doesn’t touch the ground.
5. Continue with this until you are done with at least 10-15 reps and again, you should do 2-3 sets of this exercise.
Note: This exercise helps you develop your shoulder muscles and at the same time activates your triceps and core muscles.
Plank to Downward
An alternative to the above exercise, this is one of the best at-home workouts for beginners looking to develop those shoulder muscles.
Direction:
1. Begin with getting into a high plank position where your hands are perpendicular to your shoulders with your palm rested on the ground. Also, make sure your feet have some gap between them equal to the width of your shoulder.
2. Now keeping your core strong with your hands and feet stationary, push your hip up to attain the Downward Dog pose.
Pro tip – Here your body should form a triangle with the ground.
3. Hold this position for 2-3 seconds and then return to the plank position.
4. Ensure you do 10-15 reps of this exercise and in total at least 2-3 sets.
Superman
This at-home workout for beginners is an awesome exercise to train your entire back with no weights at all. Just follow the directions and reap the benefits.
Direction:
1. Lie flat with your stomach on the ground and your hands & legs extended.
2. While in this position, your palm and toes should be touching the ground.
3. Now, slowly and steadily raise your arms & legs to get a nice contraction at your mid & lower back.
Pro tip – Only your abdomen should be in contact with the ground in this position. Also, while you are raising your hand, make sure your chest and shoulder is raised such that your chest loses contact with the ground.
4. Repeat this movement for 10-15 times until you feel the fatigue in your back. Again, perform at least 2-3 sets.
Chair Dips
As the name suggests, you would need a chair to perform this exercise. So, go get one and then continue reading.
This exercise would help you develop your tricep muscles in turn increasing the size of your arms. So, get going with this if you want bigger arms.
Direction:
1. Sit on the edge of the chair and place your palms exactly beside your legs in a manner that you can grip the edge of your chair.
Pro tip – Make sure you place the chair on a stable ground and also ensure that it doesn’t move or leave the ground while you perform the exercise.
2. Now since you have taken the position, extend your legs away from the chair and make sure your heel alone is in contact with the ground. Also, keep your legs together.
3. Move slightly forward such that your body leaves the chair but your hands are still holding its edge.
4. Now stay in this position and lower your body to the ground, contracting your tricep muscles. Hold this position for 2-3 seconds and then push yourself up to the position in step 3.
5. Repeat this for 10-15 times to work your triceps. Again I’d recommend 2-3 sets of this exercise.
Bicep Curl
As the name suggests, this is an exercise for developing your bicep muscles – let’s build those peaks that everyone craves for, shall we?
Direction:
1. Get those 1 gallon milk bottles or anything that is heavy enough for you and has a grip or fits in your hand to serve you as a dumble.
2. Now hold those weights in your hands and ensure that your hands are parallel to your body, pointing to the ground.
3. Now lift those weights up by folding your elbow or like it is said in the fitness world, by curling your biceps until your biceps are completely contracted. Hold this position for 2-3 seconds and then get back to the original position.
Pro tip – Make sure your arm from the shoulder to the elbow is stable i.e. does not rock while you perform the exercise.
4. Repeat this for 10-15 times to work your biceps. Again I’d recommend 2-3 sets of this exercise.
Lower Body
Squats
This is my personal favourite and one of the most exceptional at-home workouts for beginners, as it helps build strong legs and core.
Yes, you read that right! This exercise not only helps you develop strong legs but also develops a stronger & tighter core.
Direction:
1. This exercise would need you to get a chair. Once you have it in place, stand exactly in front of the chair with your feet shoulder-width apart and your toes angled slightly outwards.
2. Now, push your hip backwards and move down by folding your knees as if you are about to sit on the chair. While in motion, make sure you have your arms extended to get a bit of stability.
3. Make sure you just touch your glutes to the chair and raise back up to the upright position.
4. Continue this for 10-15 times with at least 2-3 sets. I guess by now you’d have gotten the drill.
Stationary Lunges
This exercise helps you work your quads, glutes and hamstrings all at once. Now, although this works, if you have some space in your apartment, I’d recommend you go ahead and do some walking lunges. This is because, in my opinion, they are even more effective.
Direction:
1. To start with, split your stance with one of your legs in front.
Let’s consider you have your right foot forward – now your right foot should be flat on the ground while your left foot should be up with only the toes in contact with the ground.
2. Now bend both your knees and lunge, holding the position for 2-3 seconds where the right thigh is parallel to the ground.
Pro tip – Do not touch your left knee to the ground
3. Then push up with your right foot to get back to the original position. Push through for 10 reps and then switch your leg.
Bent Over Kickbacks
This at-home workout for beginners focuses exclusively on your glutes. So, let’s get going and build those perfect round glutes.
Direction:
1. As the very first step, get on all fours like you did for knee push-ups.
2. Now, extend one of your legs backwards such that your glutes are contracted and your leg is in line with your body. When in this stretched position, make sure your toe is pointing to the ground.
3. After a few seconds get back to the original position. Push through for 10 reps and then switch your leg.
There we have it, my top at-home exercises for beginners.
Now that you’ve reached the end of this full-body workout, I am sure you’d be damn tired; so go get your nutrition and refuel yourself.
Also, a quick note on the side – while working out at home, make sure you hydrate yourself at regular intervals and rest for at least 30 seconds to a minute between exercises.
Stay tuned for more such at-home workouts for beginners!