Do you want to lose weight and wonder where you can start training at home? Or do you want to improve your physical fitness and have a more athletic and toned body? You can organize very effective weight loss workouts at home.
We offer you a ready-made home workout plan for beginners without additional equipment, with the help of which you will get rid of excess weight and improve the quality of your body. If you choose an affordable exercise program and exercise regularly, you can achieve results even if you have never exercised before.
Training plan for beginners:
- DAY 1: workout for slender legs
- DAY 2: workout for arms, back and chest
- DAY 3: Full Standing Cardio for Weight Loss
- DAY 4: workout for toned buttocks
- DAY 5: belly and waist workout
Day 3: Full Standing Cardio for Weight Loss
The third day of training for beginners is aimed at general weight loss, muscle tone throughout the body, burning fat in the abdomen and sides, and slimming the arms and legs. Interval pacing will speed up your metabolism and burn calories. This cardio workout is great for beginners and is done completely standing without jumping.
Perform the exercises in a round sequentially for the specified number of repetitions. After each exercise, take a break of 15-20 seconds. More advanced players can repeat each round in two rounds. Rest 1 minute between rounds, 2 minutes between rounds. For timer training, a diagram is offered at the end of the article.
We recommend watching:
- Cardio workout without jumping (beginner and intermediate level)
- Versatile Cardio Workout (Intermediate)
First round
1. Walking with shin wraps
How much to do: 18-20 laps on each leg (35-40 laps in total).
2. Squat with arms and legs raised
How much to do: 9-10 steps on each leg (18-20 squats in total).
3. Knee-elbow with arm raises
How much to perform: 13-15 touches on each leg (25-30 touches in total).
4. Pulling up the knee in a half-sided stance
How much to do: 20-25 knee pull-ups on each side.
5. Leg swing with foot touching
How much to perform: 13-15 swings on each leg (25-30 touches in total).
Second round
1. Cross touching your feet with your hand
How much to perform: 18-20 touches on each side (35-40 touches in total).
2. Lateral knee-elbow bends
How much to do: 13-15 bends on each side (25-30 bends in total).
3. Half-squat walk with arms up
How much to do: 12-15 arm raises.
4. Pulling the knee to the chest
How much to do: 20-25 knee pull-ups on each side.
5. Leg abduction with arms up
How much to perform: 18-20 abductions for each leg (35-40 touches in total).
Advanced players can repeat each round in 2 rounds.
Show off your shape on social media
Social media undoubtedly affects us negatively in some ways , but on the other hand, it can be used as a great motivator for exercise . Many studies have shown that social media significantly increases self-confidence and motivation to exercise .
Show off a photo of your shape and, for example, people's reactions to attempts to lose weight or strengthen muscles are usually very motivating . You can also subscribe to fitness communities, which primarily help increase self-confidence and motivation to exercise. You can also follow the progress made by others, which, of course, will also serve as motivation to train even harder. [3] [4] [5]
Day 5: Abdominal and Waist Workout
The fifth day of training for beginners is aimed at strengthening the abdominal muscles and getting rid of problem areas on the sides and abdomen. Additionally, the muscle corset is strengthened; such training is the prevention of spinal diseases. Due to the interval pace and functional load, you will not only strengthen your abdominal muscles, but also burn fat.
Perform the exercises in a round sequentially for the specified number of repetitions. After each exercise, take a break of 15-20 seconds. More advanced players can repeat each round in two rounds. Rest 1 minute between rounds, 2 minutes between rounds. For timer training, a diagram is offered at the end of the article.
We recommend watching:
- Top 14 abdominal exercises for girls for 10-20 minutes
- Top 10 Ab Exercises for Obliques: Complete Workout
First round
1. Twisting
How much to perform: 15-17 repetitions.
2. Oblique crunches
How much to perform: 12-15 repetitions on each leg (25-30 touches in total).
3. Saw plank
How many to perform: 13-15 repetitions.
4. Half-sitting fold
How much to perform: 15-17 repetitions.
5. Bends while lying down with feet touching
How much to do: 15-17 bends on each leg (30-35 touches in total).
6. Knee-elbow in side stance
How much to perform: 15-17 repetitions on each side.
Second round
1. Reverse knee-elbow crunches
How many to perform: 13-15 repetitions.
2. Raising from the floor with outstretched arms
How many to perform: 13-15 repetitions.
3. Plank climber
How much to do: 10-12 pull-ups on each leg (20-25 pull-ups in total).
4. Stretching arms and legs on all fours
How much to do: 10-12 stretches on each side (20-25 stretches in total).
5. Half-sitting leg raises
How much to perform: 13-15 repetitions on each leg.
6. Superman
How many to perform: 13-15 repetitions.
Advanced players can repeat each round in 2 rounds.
FAQ
How many times a week should you exercise?
Starting from scratch, both boys and girls should do 2-3 workouts with increased rest intervals.
How long will it take for the body to get back into shape after a break?
Depends on the intensity of training, the duration of the break and the initial form. Usually this takes from several lessons to six months.
What weight should you start working with to grow muscles?
A trainer will create an effective program. The general recommendation is that the weight of the weight should be such that the athlete can do several repetitions without compromising the technique.
What is the best time to exercise?
It is optimal to plan a workout in the morning or evening, a few hours before bedtime.
Home training for beginners: general rules
Physical activity is necessary, even if you are not overweight. Firstly, it strengthens muscles and develops muscle endurance, which will help you easily withstand any physical activity in everyday life. Secondly, it develops the cardiovascular system and trains the heart muscle, which reduces the risk of developing many diseases, including heart attacks and strokes.
Regular training encourages a person to lead a healthy lifestyle without bad habits. In addition, physical activity promotes the production of happiness hormones (endorphins), which reduce the risk of developing depression and depression. If you choose an affordable exercise program and practice regularly, you can achieve results even if you have never exercised before.
Benefits of these home workouts for beginners:
- Working out will help you lose weight and tone your body.
- The lesson is suitable for beginners and those who have not trained for a long time.
- You can start training at home with this program.
- You don't need additional equipment.
- The program includes exercises for all major muscle groups.
- Exercises will help you strengthen your muscles and get rid of problem areas.
- The suggested exercises are low-impact and without jumping.
- The exercise scheme is very clear (you can choose from a timer or repetitions).
Before you start doing workouts for beginners, be sure to read the recommendations and rules that will allow you to train efficiently and effectively at home.
Why don't you want to play sports?
If you have to ask the question: “How to force yourself to play sports?”, then there are probably reasons that hinder your desire. Let's look at them in more detail.
Desire for quick results
It's not easy to force yourself to exercise or do anything else without getting quick results. After looking at pictures of fitness models and athletes, I want to get a similar shape. Wanting to achieve an ideal, a person rarely thinks about the fact that the goal involves time investment. Without getting what we want quickly, we lose interest in the process.
Laziness
One of the most common reasons. Activities arise in your thoughts that seem more interesting, enjoyable and simple (watching a TV series, eating pizza, reading a book, meeting a friend, lying on the couch, sleeping, and so on). It may also be the omission of the trainer who does not motivate the gym client enough. If you think that the problem is still with the trainer, change the gym - perhaps the situation will improve.
Association with punishment
Being punished is bad. A postulate learned from childhood. Sports activities are rarely associated with joy and positivity. Usually a person goes to the gym, “punishing” himself for eating a piece of cake, having a “relaxed” weekend, and so on. Sports activities do not bring pleasure - the participant feels guilty, and, wanting to avoid an unpleasant feeling, avoids training in the future.
Schedule and mode
Forcing yourself to exercise becomes even more difficult when you realize that you need to adhere to a training and nutrition schedule. People who exercise seriously follow a strict regimen and stick to it to get noticeable results from their workouts. This excludes alcohol on holidays, overeating on chips and cakes and other sacrifices that not everyone can afford.
