Are you looking for a way to get fit and healthy without going to the gym? Do you want to save time and money while working out at home? If you answered yes, then this blog post is for you.
In this blog, We will share with you some of the best bodyweight exercises that you can do at home to build muscle, burn fat, and improve your fitness. We will also provide you with a 30-day workout plan that you can follow to achieve your goals.
By the end of this post, you will have a clear idea of how to start and stick to an exercise routine for beginners at home.
But before we start, let’s talk about some of the precautionary measures that you should take before starting any exercise program at home.
Precautionary measures before starting any exercise program at home?
Before you jump into any exercise program, you need to take some precautionary measures to ensure your safety and effectiveness. Here are some tips to follow:
Consult your Doctor
If you have any medical conditions, injuries, or health concerns, you should consult your doctor before starting any exercise program. They can advise you on what exercises are suitable and safe for you, and what to avoid.
Warm up and Cool Down
Warming up and cooling down are essential parts of any exercise routine. They help prepare your muscles, joints, and cardiovascular system for the workout, and prevent injuries and soreness.
- A warm-up should consist of 5 to 10 minutes of low-intensity cardio, such as jogging, skipping, or cycling, followed by some dynamic stretches, such as arm circles, leg swings, and lunges.
- A cool-down should consist of 5 to 10 minutes of low-intensity cardio, followed by some static stretches, such as toe touches, hamstring stretches, and chest stretches.
Choose a Suitable Space
You don’t need a lot of space to work out at home, but you do need a clear and comfortable area. Make sure you have enough room to move around, and that there are no obstacles or hazards that could cause you to trip or fall.
You should also have a flat and stable surface, such as a mat, carpet, or hardwood floor, to perform your exercises on. Avoid slippery or uneven surfaces, such as tiles, rugs, or grass.
Use proper equipment
You don’t need any fancy or expensive equipment to work out at home, but you do need some basic items to enhance your workout. Some examples are:
- A timer or a stopwatch to keep track of your intervals and rest periods
- A water bottle to keep yourself hydrated
- A towel to wipe off your sweat
- A chair or a bench to perform some exercises, such as dips, step-ups, or incline push-ups
- A resistance band or a dumbbell to add some challenge and variety to your exercises
Start Slowly and Gradually
If you are new to exercise, you should start slowly and gradually. Don’t try to do too much too soon, or you may risk injuring yourself or burning out. Start with a few exercises, and do them for a short duration and intensity.
Then, gradually increase the number, duration, and intensity of your exercises as you get stronger and fitter. Listen to your body, and rest when you need to. You should also take at least one day off per week to allow your body to recover and repair.
Hydrate and Nourish Yourself
Exercising at home can make you sweat and burn calories, so you need to replenish your fluids and nutrients to stay hydrated and energized.
Drink plenty of water before, during, and after your workouts, and avoid alcohol, caffeine, and sugary drinks that may dehydrate you.
- You should also eat a balanced diet that provides enough protein, carbohydrates, fats, vitamins, and minerals for your body to function properly and recover from exercise.
- Aim for a healthy snack or meal within an hour of your workout, such as a fruit smoothie, a yogurt parfait, a chicken sandwich, or a salad with lean protein.
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Top 9 Body Weight Exercises for Beginners at Home
Body weight exercises are exercises that use your own body weight as resistance. They are great for beginners, because they are simple, effective, and can be done anywhere.
Here are the top 10 body weight exercises for beginners to show you how to do them correctly:
#1: Squats.
Squats are one of the best exercises for your lower body, especially your glutes, quads, and hamstrings. They also engage your core and improve your balance and posture.
- Stand with your feet shoulder-width apart, and your toes slightly turned out.
- Keep your chest up, your back straight, and your core engaged.
- Bend your knees and push your hips back, as if you are sitting on a chair.
- Lower your body until your thighs are parallel to the floor, or as low as you can comfortably go.
- Keep your weight on your heels, and your knees in line with your toes.
- Push through your heels and straighten your legs to return to the starting position.
- Repeat for the desired number of reps.
#2: Push-ups.
Push-ups are one of the best exercises for your upper body, especially your chest, shoulders, and triceps. They also work your core and your back.
- Start in a plank position, with your hands slightly wider than your shoulders, and your feet together or slightly apart.
- Keep your body in a straight line, from your head to your heels, and your core engaged.
- Bend your elbows and lower your chest to the floor, or as low as you can comfortably go.
- Keep your elbows close to your body, and your head in a neutral position.
- Push through your hands and straighten your arms to return to the starting position.
- Repeat for the desired number of reps.
#3: Lunges.
Lunges are another great exercise for your lower body, especially your glutes, quads, and hamstrings. They also challenge your balance and coordination.
- Stand with your feet hip-width apart, and your hands on your hips or by your sides.
- Take a big step forward with your right foot, and bend both knees to lower your body until your right thigh is parallel to the floor, and your left knee is hovering above the floor.
- Keep your torso upright, your core engaged, and your front knee in line with your front foot.
- Push through your right heel and bring your left foot forward to return to the starting position.
- Repeat with your left foot, and alternate legs for the desired number of reps.
#4: Planks.
Planks are one of the best exercises for your core, as they work your entire abdominal region, as well as your back and your hips. They also improve your stability and endurance.
- Start in a forearm plank position, with your elbows directly under your shoulders, and your forearms parallel to each other.
- Keep your body in a straight line, from your head to your heels, and your core engaged.
- Hold this position for the desired amount of time, without letting your hips sag or your back arch.
- Breathe normally, and keep your head in a neutral position.
#5: Glute Bridges.
Glute bridges are a great exercise for your glutes, as well as your lower back and your hamstrings. They also help relieve lower back pain and improve your hip mobility.
- Lie on your back, with your knees bent and your feet flat on the floor, hip-width apart.
- Place your arms by your sides, with your palms facing down.
- Lift your hips off the floor, and squeeze your glutes at the top.
- Keep your core engaged, and your back in a neutral position.
- Lower your hips to the floor, and repeat for the desired number of reps.
#6: Mountain Climbers.
Mountain climbers are a great exercise for your cardio, as well as your core and your legs. They also increase your heart rate and burn calories.
- Start in a plank position, with your hands directly under your shoulders, and your feet together or slightly apart.
- Keep your body in a straight line, from your head to your heels, and your core engaged.
- Bring your right knee to your chest, and then quickly switch legs, bringing your left knee to your chest.
- Keep your hips low, and your shoulders stable.
- Repeat this motion as fast as you can, for the desired amount of time or reps.
#7: Dips.
Dips are a great exercise for your triceps, as well as your chest and your shoulders. They also improve your upper body strength and mobility.
- Find a sturdy chair or a bench, and place your hands on the edge, shoulder-width apart.
- Extend your legs in front of you, and keep your feet flat on the floor, or elevate them on another chair or a bench for more challenge.
- Keep your body close to the chair or the bench, and your core engaged.
- Bend your elbows and lower your body until your upper arms are parallel to the floor, or as low as you can comfortably go.
- Keep your elbows pointing back, and your head in a neutral position.
- Push through your hands and straighten your arms to return to the starting position.
- Repeat for the desired number of reps.
#8: Superman Exercise.
Supermans are a great exercise for your lower back, as well as your glutes and your hamstrings. They also help prevent and relieve back pain and improve your posture.
- Lie on your stomach, with your arms extended in front of you, and your legs straight behind you.
- Keep your head in a neutral position, and your core engaged.
- Lift your arms and legs off the floor, and squeeze your glutes and your lower back at the top.
- Hold this position for a few seconds, or as long as you can comfortably hold.
- Lower your arms and legs to the floor, and repeat for the desired number of reps.
#9: Burpees.
Burpees are a great exercise for your cardio, as well as your whole body. They also boost your metabolism and burn calories.
- Stand with your feet shoulder-width apart, and your arms by your sides.
- Squat down and place your hands on the floor, shoulder-width apart.
- Kick your feet back and land in a plank position, with your body in a straight line, from your head to your heels, and your core engaged.
- Do a push-up, by bending your elbows and lowering your chest to the floor, or as low as you can comfortably go.
- Push through your hands and straighten your arms to return to the plank position.
- Jump your feet forward and land in a squat position, with your hands still on the floor.
- Jump up and reach your arms overhead, and land softly on your feet.
- Repeat for the desired number of reps.
30-Day Workout Routine Program for Beginners
Now that you know the top 10 body weight exercises for beginners, you can use them to create a 30-day workout routine program that you can follow step by step. Here is an example of how you can do that:
Week 1:
Start with 3 workouts per week, on Monday, Wednesday, and Friday. Each workout should consist of 3 sets of 10 reps of each exercise, with 30 seconds of rest between sets, and 1 minute of rest between exercises. For example, on Monday, you can do:
- 3 sets of 10 squats, with 30 seconds of rest between sets
- 1 minute of rest
- 3 sets of 10 push-ups, with 30 seconds of rest between sets
- 1 minute of rest
- 3 sets of 10 lunges, with 30 seconds of rest between sets
- 1 minute of rest
- 3 sets of 10 planks, with 30 seconds of rest between sets
- 1 minute of rest
- 3 sets of 10 glute bridges, with 30 seconds of rest between sets
- 1 minute of rest
- 3 sets of 10 mountain climbers, with 30 seconds of rest between sets
On Wednesday and Friday, you can do the same workout, but with different exercises, such as dips, supermans, and burpees.
Week 2:
Increase the intensity of your workouts by adding one more set of each exercise, or by increasing the number of reps to 12 or 15. For example, on Monday, you can do:
- 4 sets of 12 squats, with 30 seconds of rest between sets
- 1 minute of rest
- 4 sets of 12 push-ups, with 30 seconds of rest between sets
- 1 minute of rest
- 4 sets of 12 lunges, with 30 seconds of rest between sets
- 1 minute of rest
- 4 sets of 12 planks, with 30 seconds of rest between sets
- 1 minute of rest
- 4 sets of 12 glute bridges, with 30 seconds of rest between sets
- 1 minute of rest
- 4 sets of 12 mountain climbers, with 30 seconds of rest between sets
On Wednesday and Friday, you can do the same workout, but with different exercises, such as dips, supermans, and burpees.
Week 3:
Increase the intensity of your workouts by reducing the rest time between sets to 20 seconds, or by increasing the number of reps to 15 or 20. For example, on Monday, you can do:
- 4 sets of 15 squats, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 15 push-ups, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 15 lunges, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 15 planks, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 15 glute bridges, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 15 mountain climbers, with 20 seconds of rest between sets
On Wednesday and Friday, you can do the same workout, but with different exercises, such as dips, supermans, and burpees.
Week 4:
Increase the intensity of your workouts by adding one more workout per week, on Saturday, or by increasing the number of reps to 20 or 25. For example, on Monday, you can do:
- 4 sets of 20 squats, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 20 push-ups, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 20 lunges, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 20 planks, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 20 glute bridges, with 20 seconds of rest between sets
- 1 minute of rest
- 4 sets of 20 mountain climbers, with 20 seconds of rest between sets
On Wednesday, Friday, and Saturday, you can do the same workout, but with different exercises, such as dips, supermans, and burpees.
Closing Summary
Working out at home is a great way to get fit and healthy, without going to the gym. You can save time and money, have more flexibility and variety, and improve your health and well-being.
All you need are some basic equipment, some space, and some motivation. You can use the top body weight exercises for beginners, and the 30-day workout routine program, to start and stick to an exercise routine for beginners at home.
Working out at home can be fun and rewarding, if you do it right. So, what are you waiting for? Start working out at home today, and see the difference for yourself!
References
- Magutah K, Meiring R, Patel NB, Thairu K. Effect of short and long moderate-intensity exercises in modifying cardiometabolic markers in sedentary Kenyans aged 50 years and above. BMJ Open Sport Exerc Med. 2018;4(1):e000316. doi:10.1136/bmjsem-2017-000316
James Philip is a fitness enthusiast and a traveller who loves to share his experiences and insights on living a healthy lifestyle. He started his fitness journey five years ago when he was overweight and unhappy with his appearance and health. Since then, James has transformed his body and mind, losing over 50 pounds and gaining muscle and confidence. He enjoys inspiring and motivating others to pursue their fitness and travel goals, and offers tips and advice on how to balance both.
