Workout for beginners at home - Be healthy!

A properly selected set of physical exercises for home is an excellent alternative to systematic trips to the gym. After all, everyone wants to look good and have a spectacular figure. However, not everyone manages to go to the gym regularly. A constant lack of time, financial difficulties or other obstacles become the main reasons why many give up sports, and in vain. If you properly develop a training regimen and purchase a few simple sports equipment, home exercises will prove to be very effective.

General rules before starting training

You need to familiarize yourself with the basic rules before starting training:

Don't ignore the warm-up (warming up the muscles) and cool-down (stretching the whole body at a calm pace). Despite the lack of time, pay enough attention to the initial and final stages.
To avoid injuring your joints, always train in sneakers.
Avoid physical activity for an hour after eating.
It is advisable to split a number of exercises into two circles. For example, first perform lunges on one side, then on the other.
Training for beginners should last no more than 20-25 minutes.
To perform some exercises, you may need sports equipment (dumbbells, horizontal bar, expander, etc.).
When creating a training regimen, you should divide the complex into 3-4 days a week. Days of high and low loads must be alternated.

You cannot load yourself exclusively with strength exercises, or vice versa - constantly perform a selection of movements with a small load. If you can’t work out on a certain day, that’s okay. The main thing is not to give up on your studies. You can train 2 or even 1 time weekly.

Sports are useful for everyone, even those who do not intend to lose weight or build muscle mass!

To lose weight and gain a toned body, it is not at all necessary to go to the gym or sweat for a long time on the sports ground. Alternatively, you can create a suitable training program and practice at home. At the same time, you don’t need any bulky exercise equipment or extensive fitness experience. All you need is the desire to become a beautiful and healthy person. A few simple sports equipment for training at home won’t hurt either.

Home workout exercises are the right choice for those who want to keep their body fit and healthy. The advantages of such activities are undeniable:

Thanks to sports, even outside the gym, you can tighten your figure and get rid of extra pounds.
Not only experienced athletes can train, but also those who are just starting to get involved in fitness.
A set of exercises for training at home involves loading all muscle groups.
No bulky, expensive sports equipment is required.

What to do if there are no shells at home?

Olga:

In fact, shells are everywhere, you just need to use your imagination. Water bottles are great for all muscles. The 5-liter can be used for squats, lunges, steps, and exercises for the back and arm muscles. Any elevated surface will be suitable for push-ups, if it is still difficult to do push-ups from the floor. There are many options for exercises with a pillow, towel, elastic bandage, it's a matter of ingenuity.

In addition, now you can exercise in parks, and there are sports grounds in every area, if not in every yard.

How to set up a home gym without turning your apartment into a fitness club?

Home ab workout in just 10 minutes a day

Recommendations to follow during classes

Take care of free space for training. In tight spaces, the risk of injury increases many times over.
Special sports shoes and clothing will also help to avoid injury. Pants and a T-shirt should not be too loose or, on the contrary, too tight. The purpose of sportswear is to give freedom of movement, and not to interfere with training. Sneakers should be the right size and of good quality.
If you feel unwell during exercise, immediately stop doing the exercises and go to rest. Don't confuse fatigue with feeling unwell. It’s normal to be overtired, sweat profusely, and feel hot in your muscles. You should worry when your vision gets dark, you hear ringing in your ears, coordination of movements is impaired, and the pulse beat is felt at the root of your tongue. In such a situation, you need to urgently stop training.
Exercising during illness is contraindicated. This is one of the basic rules. In this case, the situation largely depends on the person’s well-being. If an athlete experiences only mild symptoms of a cold, nothing prevents him from training. If you have severe symptoms of the disease, you should not exercise.

To benefit from classes and not harm yourself, follow these rules exactly!

Is it possible to lose weight in a month?

Yes, but with some reservations.
Firstly, it is impossible to lose 2-3 sizes in a month without damage to the body: a sharp weight loss can lead to health problems - hormonal levels are disrupted, etc. Secondly, a lot here depends on your initial data: if you are overweight There are not very many of you, then by adjusting your diet and training plan, you can lose a maximum of 1.5-2 kg in a month. Is the “overweight” large? You can expect to lose 3-4 kg per month. Of course, if you review your diet and add more training and movement in general.

Equipment for studying at home

To train at home, you don’t need special equipment (like in gyms). But still, some simple sports equipment will not be superfluous.

Dumbbells

Provide additional weight, increasing the load. In the classic version, they are made in one piece. However, in order to save money and free space in the apartment, it is better to purchase a collapsible model. During training, you can adjust the weight by removing or adding removable elements.

Jump rope

This equipment is perfect for doing cardio and developing coordination. Of course, not the best choice for those living in a high-rise building if you are not confident in the softness of your own jumps. But on the ground floor or in a private house, working with it is easy and convenient. This extremely simple design allows you to perform exercises for beginners and can replace a full-fledged exercise machine outside the gym.

Horizontal bar

Used to strengthen the muscles of the abdomen, back, arms, chest. With its help, you can not only work out the upper body, but also develop coordination and dexterity. Installing this sports equipment at home is not difficult. Classes on it are equally recommended for men and women. You can attach special TRX loops to the horizontal bar (this is a compact exercise machine in the form of nylon slings with a simple mechanism for adjusting the length, round handles for the palms and loops for the legs), which will allow you to perform an almost unlimited number of exercises.

TRX hinges

A very convenient compact exercise machine for effective training at home. Does not take up much space in the room, convenient for transportation (if you need to take it with you on vacation or a business trip). The loops are usually attached to a horizontal bar, door or ceiling anchor.

Medball

This sports equipment costs from 400 to 11,000 rubles, depending on the manufacturer, weight, design, and takes up very little space. The weight of the projectile usually varies from 1 to 11 kg. But there are also heavier versions of 50, 60 and 70 kg. Suitable for plyometric exercises, it allows you to work your core and arm muscles. When choosing suitable equipment, novice athletes should give preference to lighter and harder models. The optimal option in this case is from 1 to 3 kg. Be careful that the ball doesn't feel too heavy, so don't be afraid to buy the lightest one to start with.

Expander

By squeezing and stretching this projectile, you can work out various muscle groups. With its help, you can perform leg presses, arm pulls, and retract and spread your shoulder blades. There are many variations of expanders: tourniquets, tubular, shoulder, wrist, butterfly, multifunctional, etc. Each model is compact in size. There is no need to attach the mini-exercise machine, which makes it even more accessible for fitness.

Rug

When figuring out how to do exercises at home, do not forget that it will be inconvenient to train without it. The floor surface is hard, not always warm enough, and comfort during exercise is not the least important. In addition, doing fitness on a special mat is more hygienic. Also, you won’t slip with it, so you won’t injure your knees and elbows.

Remember - sports should be safe!

Proper nutrition

How can you maintain your health and good mood while losing weight in a week? The answer to the question lies in the correct selection of food and attention to your well-being. With a menu rich in nutrients, but with optimal caloric content of foods, it will be easier for you to lose weight than with a strict diet, your mood will be good, and hunger will not bother you. If you prefer dietary restrictions, add vitamin and mineral complexes to the menu.

To lose weight effectively and quickly, you should eat more fruits and vegetables with a low glycemic index - raw, stewed, baked. Be sure to leave at least 40% protein in your menu to lose fat and excess water, not muscle mass. For quick weight loss, turkey, lean fish, skinless chicken, rabbit, eggs, seafood and vegetable protein are suitable.

Instead of simple carbohydrates (sugar, white flour products), eat complex ones. These are whole grain bread, unprocessed cereals, durum wheat pasta. It is better to leave carbohydrates for the first half of the day, but you should not completely give up on them, as well as on fats, for the body to function correctly. To quickly lose weight, exclude from the menu:

fast food: you should not eat this food even on “regular” days, and even more so on fasting days;
“factory-made” sweets, which contain a huge amount of fat and sugar, as well as sauces, mayonnaise, ketchup;
sweet carbonated drinks - it is advisable to limit packaged juices, they are high in calories;
Alcohol is high in calories and retains water in the body.

When losing weight, you need to drink a lot of water - at least 1.5 liters per day. This will reduce the feeling of hunger during the diet and help avoid dehydration, which is accompanied by headache, weakness, and irritability. Fats cannot be completely excluded from the diet - they are needed for the proper functioning of the brain, immune system, and internal organs. Reduce their amount to 20% or less of the total calorie content of the menu and give preference to plant sources - olive oil, avocado, nuts, etc.

Exercises for different muscle groups

Below we list exercises that are suitable for beginner athletes. It is not difficult to perform them at home.

Push ups

Allows you to pump up your chest and triceps muscles. To perform this exercise, lie down with your arms slightly wider than shoulder-width apart. Watch your palms, they should be parallel to each other. Gently bend your elbows, lowering yourself down, and return to the starting position. While in the bottom position, you need to touch your chest to the floor.

If you can’t do push-ups this way (it’s quite difficult for beginners), place your feet on your knees.

Reverse push-ups

This exercise for working out at home also helps to work the pectoral muscles and triceps. First of all, choose suitable support (take a stable chair). Turn your back to him, place your palms with your fingers in your direction and start doing push-ups. Legs can be bent at the knees or straightened. When performing, try to go lower, but do not overdo it, so as not to injure yourself.

Dumbbell swings in a standing position

Stand up straight, grab dumbbells and spread your arms out to the sides. Bend your elbow joints slightly, but your shoulders should not rise. Make swings calmly, avoiding sudden movements. Instead of the specified sports equipment, you can use ordinary plastic bottles filled with water.

Bent-over dumbbell raises

Allows you to work the deltoid muscles. Grab the shells (or liquid-filled bottles) and lean forward. Make sure that your body is as parallel to the floor surface as possible. Now bend your elbows slightly and move your arms to the sides. During movement, it is necessary to constantly bring and spread the shoulder blades. Return to the starting position, straighten up.

Dumbbell up press

Sit on a chair or exercise bench. To begin, lift the weight slightly above your shoulders, keeping your palms facing away from you. Next, lift the projectiles up and lower them back, trying to bring your shoulder blades together as much as possible.

Bent-over dumbbell row

To perform this exercise for beginners, you will need a training bench or a pair of stable chairs. Holding the projectile in your left hand, place your right knee and outstretched arm on the support. Now carefully lower the dumbbell down and pull it back to your belt. Change position and work a different part of the body.

Squats

Place your feet shoulder-width apart, with your toes slightly turned out to the sides. Lower yourself smoothly (as if sitting on a chair) and return to the starting position. When performing movements, try to keep your back straight and not lift your heels off the floor.

Lunges

Helps train the muscles of the buttocks and thighs. Stand up straight, step forward, touching your knee joint to the floor and return to the starting position. Do the same with the other leg.

Pelvic lift

Take a lying position. Bend one leg at the knee and place your heel on the floor. Straighten the second one and lift it up. Now gently lift and lower your pelvis. When performing this exercise, the muscles of the buttocks and thighs are involved.

Pelvic lift with support

Another movement to work the gluteal area. Sit on the floor, rest your shoulders on a suitable support (for example, a sofa). Keeping your knees bent, lift your pelvis and lower it back down. Make sure that in the top position the body is parallel to the floor surface.

Lifting the body

Not the easiest, but effective exercise at home that allows you to work your abdominal muscles. To perform this, you will need a suitable elevation (for example, a chair). Sit on the floor, put your hands behind your head, put your feet on a support. When choosing the height, make sure that the angle at the knee is approximately 90 degrees. Now slowly raise and lower your body.

Leg Raise

Lie on the floor, stretch your arms along your body. From a supine position, raise your legs and bend your knees. Stretch your toes upward, lifting your pelvis, and return to the starting position.

Plank

Place your arms and toes on the floor. Tightening your gluteal muscles and abs, stretch into a line. Make sure your back remains straight, do not bend your knees or lower your pelvis. Stay in this position for a while.

Read more in our article Plank exercise - how to do it correctly.

boat

Thanks to this exercise, you will be able to strengthen your gluteal and back muscles. To begin, lie down on your stomach. Stretch your arms forward. Smoothly lift them together with your upper body (as far as possible), while simultaneously lifting your legs off the floor. Perform movements slowly, avoiding sudden jerks.

Jumping Jacks

Stand up straight, lower your arms along your body. Jump, spread your legs wider than your shoulders while jumping, raise your arms up to the sides (you can clap above your head). Lower yourself to the starting position. Perform jumps at a fast pace.

Home workout program

The training scheme for each athlete is developed individually. To have a more complete idea, it is worth familiarizing yourself with the approximate lesson plan for the week.

Day 1 (Monday)

Warm up. When warming up, you should rotate your knees, elbow joints, feet and pelvis, tilt your body, and turn your head. Each movement must be repeated at least 10 times. In total, the initial stage should take 5 minutes.
Warm up:
half a minute of Jumping Jacks;
running in place for the same amount of time;
100 jumping rope.
Strength exercises:
push-ups (3 sets of 10 times);
dumbbell press up (3 to 15);
bent projectile thrust (3 to 10);
squats (3 to 20);
pelvic lift (3 to 10);
boat (3 to 10);
plank for half a minute.
The final stage. Stretching.

Day 2 (Tuesday)

Warm up for joints.
Warm-up: jump rope, running in place, Jumping Jacks.
Circuit training. It involves sequentially performing the following actions:
do push-ups 5 times;
lift the body - 10;
sit down - 15.

There are 6 laps to complete in total.

Classes in the "Tabata" mode. The maximum number of exercises is performed in 20 seconds. The next 10 are allotted for rest. You will need to repeat the movements in a circle 6 times:
rock climber;
burpees;
squats.
Completing the workout. Stretching.

Day 3 (Wednesday)

You should give your body a break from physical activity.

Day 4 (Thursday)

First stage. Warm up for joints.
Muscle warming activities.
Strength exercises:
reverse push-ups (3 sets of 10 times);
lunges (3 to 10);
standing dumbbell swings (3 to 10);
pelvic lift with support (3 to 10);
spreading projectiles in an inclined position (3 to 10);
leg lifts (3 to 20);
boat (3 to 10);
plank for half a minute.
Final stretch.

Day 5 (Friday)

Warm up.
Dynamic warm-up.
Circuit training 6 laps:
5 push-ups;
10 squats;
half a minute of plank plus the same amount of rest time.
“Tabata”, which can include:
rock climber;
jumping rope;
burpees;
lunges.

The final stage. Stretching.

Day 6 and 7 (Saturday and Sunday)

On the weekend it is worth taking a good rest and recovery. Alternatively, you can do yoga.

Read our article about Yoga for beginners.

By following the above home workout plan for beginners, you can achieve impressive results without going to the gym. The main thing is to follow a workout routine and combine sports with proper nutrition.

How to make a workout plan at home, build a competent program and follow it