If you have never exercised, finding a high quality beginner workout routine can be difficult. The exercises described below are aimed at beginning exercisers, but are still effective enough to give even the most polished athlete a great workout.
Walking is a great form of cardiovascular activity that should be included in all workouts, especially for beginners. Walking is a great tool because it can help you in your goal to lose or maintain a healthy weight, and also helps to strengthen the cardiovascular system. For best results you should engage in cardiovascular exercise for at least 30 minutes most days per week. While this may seem like a lot of time for some people with busy schedules, the 30 minutes can be broken up into shorter intervals if you don't have the time to do it all at once. For example, you may be able to do a quick 15-minute walk during your lunch break, and then another 15-minute walk at night after you eat dinner.
2. Stair Climbing
Stair climbing is another great activity that can be included in a beginner workout. Stair climbing is great because like walking, you don't need to belong to a gym to get it done. It has multiple benefits, including weight loss, improved cardiovascular health and increased muscle tone in the legs and buttocks. The next time you're eyeing the elevator, consider taking the stairs instead. You'll be surprise at how one short flight of stairs can really get your heart rate going.
Squats are a great exercise that should be included in every workout, beginner or not. Squats are excellent because they target almost every muscle in the lower body, making them a great choice for people who don't have a lot of time to be exercising. In addition, strengthening the lower body helps to keep these muscles strong and toned, thereby preventing falls as you age. To do a squat, start by standing against a wall with your feet spaced one foot apart and slightly in front of the wall. Take a deep breath, and as you inhale slowly bend your knees, lowering your body toward the ground. As your thighs become parallel to the ground, exhale and lift yourself back up to your starting position. Do at least 2 sets of 10 repetitions of squats in order to get the best results.
4. Push Ups
Push ups are an exercise that can benefit you greatly in a beginner workout routine. Start by coming onto all fours on the ground. Make sure your hands are directly below your shoulders, and your knees directly below your hips. Lift your knees off the ground, so you are now only on your hands and feet. Step your feet slightly backwards, so you are in a straight line from your head to your feet. Bend your elbows, carefully lowering your body to the floor. Once your elbows reach a 90 degree angle, use the muscles in your chest and arms to push yourself back to the starting position. Do at least 2 sets of 10 repetitions.