Starting a new exercise routine can be both exciting and overwhelming, especially for beginners. You might wonder, “WHERE DO I START?” OR “WHAT EXERCISES SHOULD I DO?” FEAR NOT!

This comprehensive guide will explore beginner exercise routines tailored to different needs and goals. Whether you prefer to exercise at home or need a routine specifically designed for seniors, we’ve got you covered.

So, let’s lace up our sneakers and begin this fitness journey together!

 

Basic Daily Exercise Routine For Beginners At Home

A basic daily exercise routine for beginners at home is a great way to kickstart your fitness journey and establish a healthy habit. This routine focuses on simple yet effective bodyweight exercises that target various muscle groups.

Ensure to heat up before commencing the workout routine and wind down afterwards to minimise the risk of injury and enhance flexibility. Execute each exercise for the suggested number of repetitions or duration, and incorporate brief intervals between exercises as necessary.

A morning exercise routine for beginners is a fantastic way to energize your day and set a positive tone for the rest of the morning. This routine is designed to be simple and effective, requiring no equipment and only a tiny space.

Let’s get started:

Warm-up (5 minutes)

Let’s begin with a quick and invigorating warm-up to boost blood circulation to your muscles and prepare your body for the workout.

You can do a combination of the following:

March in place: Lift your knees high as you march, swinging your arms.

Arm circles: Stand with feet shoulder-width apart, extend your arms to the sides, and make small circles with your arms forward for 30 seconds. Then, switch to backward circles for another 30 seconds.

Leg swings: Hold onto a sturdy object for balance, swing one leg forward and backwards 10 times, then switch to the other leg.

Bodyweight Squats (3 sets of 10-12 repetitions)

Bodyweight squats are excellent for strengthening your legs, glutes, and core. Here’s how to do them:

Assume standing, ensure your feet are placed shoulder-width apart, and gently rotate your toes outward.

Lower your body by bending your knees and pushing your hips back like sitting on an imaginary chair.

Keep your chest up and back straight and lower until your thighs are parallel to the ground.

Push through your heels to return to the starting position.

Push-ups (3 sets of 8-10 repetitions)

Push-ups work your chest, shoulders, triceps, and core. If standard push-ups are too challenging, you can do modified push-ups with your knees on the ground.

Commence by assuming a plank position, ensuring that your hands are positioned shoulder-width apart, and your arms are fully extended.

Gradually lower your body by flexing your elbows until your chest comes close to touching the ground.
Push back up to the starting position.

Glute Bridges (3 sets of 12 repetitions)

Glute bridges target your glutes and lower back. Here’s how to do them:

Recline on your back with your knees bent and your feet resting flat on the floor, maintaining a hip-width distance between them.

Exert pressure on the ground with your heels as you elevate your hips off the floor while simultaneously contracting your glutes at the movement’s peak.

Lower your hips back down, but don’t rest them on the ground before starting the next repetition.

Plank (Hold for 30-60 seconds)

The plank is a fantastic exercise for core strength. Hold a plank position with your forearms on the ground, elbows below your shoulders, and your toes on the floor. Keep your body straight from head to heels, engaging your core muscles.

Leg Raises (3 sets of 10 repetitions per leg)

Leg raises target your lower abs and hip flexors. Here’s how to do them:

Lie on your back with your legs extended.

Lift one leg a few inches off the ground while keeping the other leg hovering slightly above the ground.

Lower the raised leg back down, but don’t let it touch the ground before starting the next repetition. Switch legs after completing the set.

Cool-down (5 minutes)

Finish your workout with a cool-down to stretch your muscles and promote flexibility:

Standing hamstring stretch: Extend one leg in front, toes pointing upward, and gently lean forward from the hips. Hold for 20-30 seconds.

 

30-Day Exercise Routine for Beginners

A 30-day exercise routine provides a structured plan to build strength and endurance gradually. Here’s a weekly breakdown of a sample routine:

Week 1:

Focus on bodyweight exercises like squats, lunges, push-ups, and planks, starting with two sets of 10 repetitions each.

Week 2:

Increase the intensity by adding a third set to each exercise.

Week 3:

Introduce light dumbbells or resistance bands for added challenge.

Week 4:

Combine all exercises into a full-body workout, aiming for 3 sets of 12 repetitions each.

 

Aerobic And Barbell Beginner Exercises Routines

Aerobic Exercise Routine for Beginners

Boost Your Cardiovascular Fitness

Aerobic exercises increase your heart rate and improve cardiovascular health. If you’re new to aerobic workouts, start slow and gradually increase the intensity. A sample routine could include the following:

5-minute warm-up: Jumping jacks, high knees, or marching in place.

20-25 minutes of moderate-intensity aerobic activity: Brisk walking, jogging, or dancing.

5-minute cool-down: Slow walking and gentle stretches.

Barbell Exercise Routine for Beginners

Build Strength Safely

Barbell exercises are excellent for building strength and muscle. If you’re new to barbell workouts, focusing on proper form and starting with manageable weights is crucial. A beginner barbell routine might include the following:

Squats: 3 sets of 8-10 repetitions.

Deadlifts: 3 sets of 8-10 repetitions.

Bench press: 3 sets of 8-10 repetitions.

Bent-over rows: 3 sets of 8-10 repetitions.

Remember to rest for 1-2 minutes between each set.

Core Exercise Routine for Beginners
Strengthen Your Center for Stability and Strength

A core exercise routine for beginners should focus on strengthening the core muscles, including the abdominal muscles, obliques, and lower back muscles. These exercises help improve stability, posture, and overall core strength.

Remember to start at your own pace and gradually increase intensity as you become more comfortable with the movements.

Here’s a basic core exercise routine for beginners:

Plank: Hold for 20-30 seconds; gradually increase the time.

Dead Bug: 8-10 reps on each side.

Bird-Dog: 8-10 reps on each side.

Superman: 8-10 reps.

Russian Twists: 10-12 reps on each side.

Bicycle Crunches: 20-30 reps (10-15 on each side).

Perform 2-3 times weekly, allowing one rest day between sessions. Listen to your body and stop if you experience any pain or discomfort. Consult with a professional if needed.

Tips for Beginning Exercise Routine Plan at Home

Starting an exercise routine at home can be a rewarding and empowering experience.

Here are some essential tips to help you create and stick to a beginner’s exercise plan at home:

Set realistic goals.

Start slowly and increase the intensity gradually.

Choose suitable exercises for your fitness level.

Create a consistent schedule.

Warm-up and cool down to prevent injuries.

Listen to your body and modify exercises as needed.

Pairing healthy eating with a consistent exercise routine is the winning formula for achieving optimal health and vitality.

Use proper form to avoid injuries.

Incorporate rest days for muscle recovery.

Stay hydrated during workouts.

Find enjoyable activities to stay motivated.

Track progress to stay motivated.

Be patient and kind to yourself during the process.

To Sum Up

A beginner exercise routine provides the perfect foundation for your fitness journey. By incorporating simple yet effective bodyweight exercises, warming up, and cooling down, you can kickstart your fitness goals and develop healthy habits at home.

With dedication and consistency, this beginner exercise routine guide will pave the way for a more robust, fitter, and healthier you.

 

FAQs

What is a good workout routine for beginners?

A good workout routine for beginners includes a mix of cardio, strength training, and flexibility exercises. Start with a warm-up, do 20-30 minutes of cardio, perform bodyweight and light dumbbell exercises, and end with a cool-down and stretching. Gradually increase intensity and duration as you progress.

How much exercise should a beginner start with?

A beginner should aim for 150 minutes of moderate-intensity aerobic exercise per week and two to three days of strength training. Start gradually and listen to your body’s limits.

Is it OK to do core exercises every day?

No, it is not recommended to do core exercises every day. Giving your core muscles time to rest and recover is essential for preventing overuse injuries and allowing proper muscle growth. Aim to incorporate core exercises into your routine 2-3 times a week, with at least one day of rest in between.

How to start the gym at home?

To start a gym at home:

Choose a suitable space.
Invest in essential equipment.
Plan diverse workouts.
Stay motivated with goals and videos.
Be consistent with your schedule.

How do I start a lazy gym?

To start a lazy gym, focus on low-effort and convenient exercises:

Choose easy exercises.
Use minimal equipment.
Set realistic goals.
Create a cozy workout space.
Start slowly, and increase gradually.