Workouts for Beginners | Chuze Fitness
Exercising is one of the most important things you can do for your health and well-being. Not only does it help improve your physical strength and stamina, but it can also have a positive effect on your mental health. Exercising can reduce stress levels and improve mood1and improve your sleep2. If you are just starting out, you can create a simple weekly training plan for beginners.
A beginner’s exercise routine should include exercises that are tailored to your specific goals. Whether you want to build muscle strength or focus more on cardiovascular and aerobic exercise, an effective exercise routine can provide a balance of activities that will help you reach your fitness goals. Also, take note of any pre-existing medical conditions or injuries that may restrict certain exercises to create a training plan tailored to your own needs.
By creating a beginner workout plan that works best for you, you can enjoy the many benefits of staying active and getting the most out of your new fitness routine.
How much exercise should a beginner do?
Exercise is a crucial component of maintaining good health and staying fit, but it can be daunting for those just beginning to figure out the right beginner exercise routine. Everyone’s individual fitness level and goals are different, so there is no one-size-fits-all training plan. Generally speaking, beginners should aim for at least 30 minutes of moderate exercise a few days a week, gradually working up to an hour. This could include walking, jogging, bicycling, swimming, or any other activity that increases your heart rate. Your beginner exercise routine may also include strength training to build muscle mass. You can start with light weights and slowly increase the weight as you go, making sure to take breaks when necessary.
Workouts that you can include in your routine
Since you are most likely just beginning your fitness journey, be sure to start slow. Starting out with high-intensity workouts can strain your muscles and cause injury, especially if you’re not used to that type of activity. So if you’re wondering how to create an exercise routine and which exercises to incorporate, here are some examples for beginners:
Cardio
Cardiovascular exercises are not only great for weight loss, but can also help strengthen your heart and lungs, as well as improve stamina.
For beginners, running, swimming, and biking are great options to get into the habit of cardiovascular exercise. If running, swimming, or biking isn’t an option, you can try jumping rope or even dancing to get your heart rate up.
Other cardiovascular exercises include aerobics classes, stair climbing, rowing, kickboxing, and interval training. All of these activities can help challenge and improve your cardiovascular system.
Start slowly and gradually increase the intensity of your cardiovascular exercises as your fitness level improves. Don’t forget to properly warm up before and cool down after to help prevent injury.
squats
Squats can help strengthen your lower body and improve balance and flexibility. They target the quadriceps, gluteal, hamstring, and core muscles, making them effective exercises for multiple muscle groups.
To perform a proper squat, stand with your feet shoulder-width apart. Bend your knees, push your hips back, keeping your chest straight, and lower yourself until your thighs are parallel to the floor. Be sure to keep your weight in your heels as you squat and return to the starting position to avoid putting too much stress on your knees and back.
As a newbie, you can start by doing bodyweight squats, and once you feel comfortable, you can add weights. You can do two to three sets of 10 squats to start. With time and consistency, you can progress and make squats more challenging.
glute bridges
The glute bridge is a great exercise for beginners because it engages both the glutes and core muscles. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Next, push and lift your hips off the ground until your torso and thighs are in line. At the top of the exercise, squeeze your glutes and slowly lower your hips back to the starting position. You can also add a resistance band around your knees for added resistance.
You start with 3 sets of 10-15 repetitions of glute bridges. Take breaks between sets to give your body time to rest and reset. This exercise is a great way to strengthen your glutes, hamstrings, and core muscles, as well as increase flexibility in your lower body.
body weight exercises
Bodyweight exercises are another great way for beginners to start working out. These exercises use your own body’s resistance to perform the workouts and build strength. They do not require any equipment, so they are convenient and accessible to anyone.
Examples of some upper and lower body bodyweight exercises for beginners include squats, glute bridges, lunges, push-ups, planks, and even yoga.
Glute bridges are another great bodyweight exercise for beginners. Lie on your back with your knees bent and feet flat on the floor. Keep your core contracted and squeeze your glutes to lift your hips off the floor as high as you can. Hold this position at the top for a few seconds before slowly lowering yourself back down.
Lunges are also a great bodyweight exercise for beginners. Begin standing with your feet together. Step forward while bending both knees, keeping the front knee over the ankle. Make sure to keep your torso upright and push off the heel of your front foot to come back up.
Yoga
Yoga is a great low-impact form of exercise and can be done almost anywhere. It’s also a great way to build strength, flexibility, and balance. There are a variety of different types of yoga, but they all offer a similar level of mental and physical benefits.
Yoga poses can range from basic beginner poses to complex poses that require more strength and balance. However, to ensure that you are doing the poses correctly, you may want to find an experienced yoga instructor who can show you how to do each pose. It’s important to remember to take your time and push yourself only as far as your body allows.
Furthermore, yoga also emphasizes proper breathing techniques. Breathing in through the nose and out through the mouth helps relax the body and brings oxygen into the system.
lunges
These exercises target the quadriceps, glutes, hamstrings, calves, and core muscles and can help improve your posture and balance.
To perform a lunge, start by standing with your feet hip-width apart. Step forward with one foot, bend your knee to a 90-degree angle, and lower your hips until your back knee is close to the ground. Push off your front foot to return to the starting position. Keep your chest up and your core contracted throughout the movement.
As a beginner, you can aim to do 10-15 reps on each leg and gradually increase the reps as your strength increases or as you see fit. You can also make lunges more challenging by adding weights or trying different variations like walking or reverse lunges.
Lizards
Push-ups are a great exercise for beginners because they don’t require any special equipment and are easy to learn. They work the entire body, with special emphasis on the chest, arms, and core muscles. To do a pushup, start on the floor with your hands shoulder-width apart and feet slightly wider than shoulder-width apart. Lower your body toward the floor, and then press back up to the starting position. It is important to keep your core engaged and your back straight throughout the entire exercise.
If you’re just getting started with pushups, you can modify the exercise by doing kneeling pushups instead. This would be the same starting position but with the knee bent on the ground instead of extending the legs. As you get used to them, you can gradually increase the number of push-ups you do, or continue doing them with your legs extended.
planks
One of the best exercises for any fitness level is the plank, as it can work multiple muscle groups. This exercise involves holding a position on your hands and toes for an extended period of time, usually 30 seconds or more. Planks can be in a traditional pushup position or can be modified on hands and knees.
When doing a plank, it’s important to make sure you’re engaging your core and glutes to avoid straining your lower back. Keep your shoulders down and away from your ears and keep your hips from sagging. As you get more comfortable with the boards, you can add additional variations or increase the time you hold each board.
HIIT
If you feel like challenging yourself as a beginner, consider adding a HIIT exercise to your routine. High intensity interval training (HIIT) is a form of exercise that is designed to be short and intense. During each HIIT workout, you perform a mix of aerobic and strength-training exercises, typically in 10 to 15 30-second rounds, followed by 15 to 30 seconds of active rest or recovery.
Benefits of HIIT Workouts for Beginners include increased endurance and muscle strength. It is important to use proper form when doing HIIT exercises to avoid injury.
Start your fitness journey at Chuze
Physical activity is an essential part of a healthy lifestyle, and if you’re just getting started, it can be a fun ride. While it can be overwhelming to navigate through the sea of exercises, you don’t have to do it alone.
Join our community at Chuze Fitness to help you get started. Whether your goal is to lose weight, build muscle, improve strength, or just stay active, you can join a physical conditioning class or find a personal trainer to help you achieve your fitness goals.
Fountain:
Primary Care Companion to the Journal of Clinical Psychiatry. The benefits of exercise for the clinically depressed. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
Sleep Medicine. Effects of moderate aerobic exercise training in chronic primary insomnia. https://pubmed.ncbi.nlm.nih.gov/22019457/
CNET. The best workouts every beginner should do. https://www.cnet.com/health/fitness/best-beginner-workouts/
Reviewed by:
Ani is the vice president of fitness at Chuze Fitness, overseeing the group fitness and team training departments. She has had a career spanning over 25 years in club management, personal training, group exercises, and instructor training. Ani lives with her husband and son in San Diego, CA and she loves hot yoga, snowboarding and all things wellness.
