Home Workouts

Home Workouts for Beginners

workouts for beginners

If you type in “best beginner exercises” on Bing you will end up with over 10 million results. If you then do the same on Google, you will notice the results are a bit more, giving you over 20 million pages to sift through (that’s a hell of a lot of results!).

If you are a beginner at working out this is going to be a real pain for you as you probably won’t have the time to trawl through all of these different work outs.

So let’s whittle it down for you and take a look at one exercise program that is a fantastic way to get you started on your successful path to physical fitness.

This is a very easy program to get you started and not only is it free, you can do it anywhere and at any time without the need for any extra equipment.

If you are an absolute beginner at working out, this is definitely the program you should have a go at.

Body Weight Training

You may have heard of the term callisthenics and this is what this exercise form used to be called.

All that is needed is your own body weight and you will then perform exercises such as sit-ups, planks, squats, pull-ups, chin-ups etc.

Have a look at the reasons below as to why body weight training is so great for beginners:

1 – There are so many different body weight exercises that you can do that are so easy and that is why they are perfect if you are a beginner. You can perform these more or less any way in order to suit your own physical needs.

A body weight training plan can be designed so that it is perfect for you if you are just starting out on the physical fitness path or if you need to do it for rehab reasons because of an injury, there are all different scenarios as to why you may start body weight training.

2 – These types of exercises can be done anywhere.

A lot of beginners in fitness do not want to join gyms for a number of reasons, the main one being the intimidation factor where you will be faced with lots of fit looking, muscly bodies etc as this can make you feel self-conscious.

So much so that you stop yourself exercising because you don’t want to face the gym!

Body weight training uses your body only and therefore you can complete the exercises anywhere and at any time of the day or night.

3 – Body weight training is great for everyone no matter what stage you are at with your fitness. Beginners can complete these exercises but also even the fittest athletes will use these as well in order to remain healthy, muscular and toned.

4 – Another major benefit of body weight training is the cost. Because all you need is the weight of your own body, you can get fit and work out without it costing a penny.

Of course you can buy small additions to help you if you want, such as resistance bands or dumbbells, but this is not necessary.

You can get into great physical shape by using the weight of your body, along with gravity and this is why body weight training is a great program to start off with if you are an absolute beginner in physical fitness.



Is Running Good for Bodyweight Training?

Is Running Good for Bodyweight Training

As we get older sometimes we may need to incorporate certain exercises in order to stay healthy and at our best.

Obesity released findings from a study that showed 10,500 men aged 40+ that completed 20 minutes of strength training every day as well as running, ended up with less girth on their waistline over a 12 year period than the individuals that just ran.

Nonetheless, researchers have also found the opposite of this study to be true! Individuals that completed just strength training and did not run, got the same results and benefits as those men that combined both the strength training and running.

Therefore, we can see from the results of the above study that in order to “maintain a healthy weight and waistline, it is critical to incorporate weight training and aerobic exercise.”

Let’s look at why running is so great for bodyweight training.

The main reason this is a popular additional aerobic exercise is because it is a good calorie burner.

Say you were a 50 year old male that weighed approx. 150 pounds and was 5’7” in height, you would burn around 156 calories in body weight training, but with running you would burn around 384 calories which is over double!

You will improve your muscles that you use for everyday life with bodyweight training as these will firm and tone up gradually, but with running you minimize the build-up of body fat weight from an excess of calories.

As your muscles weigh more than fat, if you incorporate running into your training program, you may see that the weight scales are climbing, but this will be from your muscle mass gain and not from fat.

You can keep an eye on your weight gain more closely by monitoring your BMI.

Make a note of what your BMI is before you start any training program (strength or running) and when you start to notice an increase in weight you can get a rough idea of where the extra weight has come from.

If your BMI is greater than when you first started then the extra weight gain is from body fat, but if the BMI is smaller or the same from your baseline then this means that the extra weight gain is from muscle mass.

The good thing about gaining muscle mass is that even when you are resting you are still burning calories, meaning that it is a long-term burn but with running you are instantly burning calories.

If you want to combine the 2 together in your training program you will reap all of the above benefits and more and it will make your workouts all the more worthwhile.

Bodyweight Training

Can Bodyweight Training Build Muscle?

Bodyweight training

The answer to this is yes.

However if you wanted to continually build muscle so that you increasingly gain more and more muscle weight, apart from bodyweight training you would need to be using weight machines or incorporating weights into your training.

Bodyweight training is not going to be for you if you are hoping to compete in bodybuilding competitions.

If your aim is to build muscle that will help make things easier for you in everyday life then bodyweight exercises are for you and you will see better results from this than if you were to complete conventional strength training.

So what is the difference between the two? In bodyweight training your muscles are elongated whilst you are exercising (isometric contraction) which builds definition and tones your muscles.

In weight training your muscles are contracted (eccentric contraction) and this is what builds bulk.

There are a few bodyweight exercises that are the same as exercises where you will use a piece of weighted equipment.

As an example, a chin-up and a lat pulldown are exactly the same exercise if the weight you are using is the same as they use the same muscles.

The only difference here is you can add more weight to lat pulldowns and with chin-ups you are limited to your bodyweight.

You can make bodyweight exercises a lot more effective by continually stressing one particular muscle.

For example you could hold your weight in the same place for a long period of time adding more stress to that particular muscle. Gymnasts use this technique to their advantage in a lot of their routines.

You can use isometric contraction to your advantage by completing pushups in a certain way.

Start in the pushup position, lower yourself to the floor and stop just before your upper arms are parallel with the floor.

Stay in this position for 40-60 seconds and come back up. It’s not going to be easy, but if you complete this 5 times, then rest for 10 seconds and repeat, you will start to build muscle and it will get easier.

When you start to build muscle, you can do more repetitions or hold the position for longer than 60 seconds.

Bodyweight training is for you if you want to ‘buff up’ a bit but not be completely muscle bound.

You are in control of where you want to build the muscle, can work on that particular area and you can easily use your imagination and think of ways to take bodyweight exercises to the next level.

Home Workouts

Expensive Weights Aren’t Always Needed

Expensive weights

You do not always have to use expensive weights in order to start strength training; you will be surprised to know that there are a lot of items around the home that will do the trick just as well.

You may not have the space to store big exercise equipment, or you may not have the money to buy it.

Here are some examples of good strength training equipment alternatives that you can find around the house.

Canned, bottled, bagged or boxed items

Using a standard size can of soup is basically the same as a 1 pound weight when using it for a bicep curl.

When you come to a stage when you need a heavier weight, you simply move onto a heavier can or onto a bottled product.

If you feel you need a 2 pound weight, a big bottle of ketchup is exactly the same.

If you are looking for a bigger weight to do weighted lunges, a 1 gallon milk jug weighs around 8.5 pounds.

When you are looking for a more challenging workout, once you have drunk the milk, replace it with sand and this will work even better.

If you are looking to build up your arms, use your laundry detergent as most of these have built in handles which makes them perfect for one-arm rows and they can weigh up to 10 pounds.

Also, if you are completing crunches, put a bag of rice or flour on your chest to increase the workout as these usually weigh around 5 pounds.

Bunji Cords

These can work in a similar way to resistance bands and a lot of us will have these in our garage or even around our suit cases as they are handy for tying things down when moving.

Simply tie loops on either end (one loop for your hand and one for your foot.)

You may have a really long cord in which case you can use it for doing bicep curls by stepping onto the middle of the cord and working both arms.

Similarly a short cord works great for stretching and working your chest and arm muscles.

Your Own Bodyweight

This is one we all overlook, ourselves. On average a 140 pound person will burn 175 calories by simply walking up and down the stairs for 30 minutes.

You can also use the aid of a chair and do some tricep dips.

Aim for 2-3 sets of each exercise that you do, with 12-15 repetitions per set.

Completing these bodyweight training strength exercises it will only take you 3-4 days a week in order to tone up.

But remember to have a day between exercising the same set of muscles; this is important with strength training.

Bodyweight Training Home Workouts

5 Surprising Benefits of Bodyweight Training

Benefits of Bodyweight Training

It doesn’t matter what age you are, anyone can and will benefit from bodyweight training.

It is something that has been around for thousands of years and long before any gym or weight training equipment was even invented.

Those that used bodyweight training as their main source of exercise were The Romans, Ancient Greeks, Indian Wrestlers, Shaolin Monks and Egyptians.

The reason this was and still is so popular is because it actually works and can be done practically anywhere.

Have a look at these reasons of how we can all gain from the benefits of bodyweight training:

Great for Weight Loss/Management

Bodybuilding is primarily known for its muscle building and not necessarily its calorie burning ability.

However, muscle mass burns calories and the more muscle you have, the more calories you are going to burn even when you are at a resting rate.

It has a long term result when it comes to weight management and loss.

Helps You to Stay Flexible

As we get older we are not as flexible as we used to be and we lose bone mass.

Bodyweight training and exercises use concentric and eccentric contraction which means it works your joints through their full range of motion improving their flexibility.

You will be thankful for this later in life as your joints won’t be as painful.

It Can Make Your Life Easier

Bodyweight training focuses on the muscles you use the most in everyday life and developing them.

Simple things like carrying in the shopping bags can be hard work and sometimes painful if your muscles are not toned and developed the same as vacuuming and doing the laundry.

If you have toned muscles these tasks will feel like a walk in park.

Can Improve Your Mental Health

When you exercise, your heart rate increases making the blood in our veins and arteries pump faster.

This in turn will remove waste out of our cells and bring in more oxygen and hormones that are needed for great health.

Our brain cells also benefit from this same thing meaning that you will feel less stressed and be able to think more clearly.

Helps You to Sleep Better

Cortisol is our stress hormone and completing bodyweight training home workout routines will reduce this.

As you will feel less stressed you will be able to drift off to sleep easier and quicker and also get a better quality of sleep.

The following day after a great sleep, you will feel and look good as well as having toned and stronger muscles over time.

It won’t be long before you will be telling all your friends about the benefits of bodyweight training and the excellent results you are reaping from it.

Bodyweight Training Home Workouts

Home Workout Routines (Using Bodyweight Training)

Home workout routines

A lot of fitness enthusiasts are raving on about the latest home workout routines craze which is bodyweight strength training.

It is a favorite of a lot of people because it is free and is something that can be done practically anywhere!

You Decide Where You Want to do Them

You don’t necessarily need equipment to complete bodyweight training and if you do it weighs almost nothing and takes up very little space.

You can choose if you want to complete your workout outside or at home, but either way you can more or less do the same routines irrespective of your location.

A low wall or chair will do the job for your tricep dips and a lightweight resistance band to work your biceps. You simply need yourself for the rest like lunges and planks.

Create Your Own Workouts

You can easily create your own home workout routines which will give you both cardio and strength training.

Exercises like high knees and burpees are your cardio side, and then complete your sets of strength training like lunges or push-ups.

High Intensity Interval Training (HIIT) is intense and short workouts that are very easy to do.

You will see quick results with these as there is no need for equipment; you are not losing any time going from equipment to equipment.

Cardio and strength training combined as a workout is great because you are burning fat whilst completing the routine and for a long time once the workout is over.

This is due to your metabolism continuing long after your workout has finished known as the after burn.

Your muscle mass will develop and this needs more calories even while your resting so your calories burnt each day will be a lot higher.

Don’t be fooled, bodyweight training is tough even if you are the fittest person in the world!

Adjust the intensity of the workout to suit your fitness level in order to achieve the best results.

Your Workout Routines are Free

Some people think that you need to pay a gym membership every month in order to get fit but this isn’t the case.

Bodyweight training is becoming more and more popular because of the fact that there is little or no expense. Being able to complete it anywhere you like is also a huge benefit.

One dumbbell for your weighted lunges, a set of resistance bands and an exercise mat would be the maximum equipment you would need to buy for strength training but it is not essential.

Your own body weight and determination is all that is required.

After seeing all of the benefits of bodyweight training it’s easy to see why it is becoming so popular!