Quick and Easy Exercises for Beginners. Starting an exercise program can be difficult for beginners, especially the first few weeks. Should you do both cardio and strength training? What about bodyweight exercises? Is it better to do exercises in the morning or in the evening? Many beginners people want to get into shape and start exercising, but aren’t quite sure how to begin. Before starting, consult a doctor to make sure you’re okay to start a new exercise regimen.
The main thing to remember is that you can start immediately by working out slowly for 15 minutes, 3 days a week. Then build up to 30 minutes, 3 days a week. Eventually you will be able to do 45 minutes or a full hour, 4 days a week, which is the amount of exercise time needed to start losing weight for most people.
3 Quick and Easy Exercises for Beginners:
I’m a huge fan of bodyweight exercises since you don’t need to by equipment to do them. Plus, all you procrastinators can’t use the excuse of you not having the items, for not getting started!
Jumping Jacks
Good old jumping jacks! When you were a kid you probably did them in gym class at elementary school. This exercise is great for cardio and getting your heart rate up. Jumping jacks are a very good whole body exercise since it works everything from head to toe. I like this exercise for beginners since you can do these quickly, slowly, a few or more reps, depending on your energy level.
Do this exercise first before doing the others listed below.
Technique: Jump up and spread your legs while quickly raising your arms up over your head until your hands almost touch. Bring your legs back together while quickly lowering your arms back down to your sides. A variation on this exercise is to alternate stepping from side to side while moving your arms up over your head and back down to your sides. This method is especially good if you have bad knees and hips. Do 25 reps.
Lunges
The lunge is a popular exercise for strengthening, toning, and building the hamstrings, thighs, and buttocks. You can do lunges anywhere with no equipment.
Optional: You can use 3lb. or 5 lb. dumbbells or use 16 ounce water bottles.
Technique: Keep upper body straight, with your chin up and shoulders back. Keep the dumbbells or water bottles close to your body. Lunge forward with first leg. Make sure both knees are bent at a 90-degree angle. Keep weight on the toes of the leg not lunged forward. Return to the starting position. Do two sets of 12 reps.
Squats
If you’re looking for the most effective exercises for beginners, start doing squats. This exercise works several muscle groups, including abs, hamstrings, quads, back, and glutes, at the same time.
Optional: You can use 3lb. or 5 lb. dumbbells or use 16 ounce water bottles. .
Technique: To get started, keep back straight, chest forward, feet flat on the floor shoulder-width apart. Bend knees forward and lower butt until thighs are past parallel to floor. Pretend that you’re sitting in a chair. Do two sets of 12 reps. You can do a variation of this by squatting down with your back pressed flat against a wall, as if sitting in a chair, legs pulled out at a 90 degree angle, with your feet flat on the floor shoulder-width apart. I find that this position is easier on my knees. Hold the squat for sixty seconds. Then repeat.
5 Tips for Continuing an Exercise Routine
- Get a workout partner to help motivate you.
- Switch up your routine every two weeks to challenge your body.
- Don’t get on a scale! It’s the inches lost that matter. Pay attention to when your clothes get loose.
- Eat 4-5 small healthy meals a day to boost the results of your exercise routine.
- Cook at home as much as possible.
Enjoy doing these exercises and have a healthy, happy week!
