Starting a new fitness routine can be daunting, especially if you are new to exercising. Between finding a gym, figuring out how different equipment works, and getting comfortable in a new environment, it can seem overwhelming. If you are new to working out, we have got you covered with some beginner-friendly exercises that will leave you feeling stronger and more energized. Let’s dive into some no-equipment workouts that will help you build strength, improve balance, and boost your cardiovascular health.
Bodyweight squats: Squats are a great way to strengthen your legs and glutes. Stand with your feet shoulder-width apart, toes pointing forward. Keep your chest lifted and your core engaged as you lower your hips down, as if you were sitting in a chair. Stay in this position for a few seconds before squeezing your glutes and returning to standing. Aim for three sets of 8-12 reps.
Plank: The plank is a simple, yet effective exercise that targets your core. Get into a push-up position, but instead of lowering yourself down, hold your body in a straight line. Make sure to keep your shoulders, hips, and ankles in a straight line and engage your core as you hold this position. Try to hold the plank for 30 seconds to start, and work your way up to a minute or more.
Jumping jacks: Jumping jacks are a great way to get your heart rate up while also working on your coordination. Start with your feet together and arms at your sides. Then, jump your feet apart while bringing your arms overhead. Return to the starting position and repeat for 30 seconds to one minute.
Lunges: Lunges are another great lower-body exercise that can be done without any equipment. Start with your feet shoulder-width apart and then step forward with one foot, bending both knees to a 90-degree angle, with your back heel lifted. Push back up to standing and switch legs. Aim for three sets of 10-12 reps on each leg.
Push-ups: Push-ups are a classic exercise that targets your chest, shoulders, and triceps. Start in a plank position, with your hands shoulder-width apart. Lower your chest down until it is just above the ground, keeping your elbows close to your body. Push yourself back up to the starting position. If you are new to push-ups, you can modify the exercise by doing them on your knees instead of your toes. Aim for three sets of 8-12 reps.
Don’t let the idea of going to a gym intimidate you – you can work with a personal trainer to get started. Bodyweight exercises are a fantastic way to build strength and improve your cardiovascular health. You do not need any fancy equipment or a lot of space to get started – just a little motivation and dedication. Start with these five exercises, and you will be on your way to a healthier, stronger you. Remember, consistency is key – so make sure to set aside time each day to work on your fitness goals.