For a gym? For yoga class? For running? We know the needs and expectations of our clients, that’s why we ranked sports bra that will work depending on the support level and the intensity of a practised discipline.
Activity zone 4F
In this zone, your heart rate rises at the mere thought of the next workout. You'll find the best ways to exercise effectively, discover new disciplines, and choose an outfit that suits your needs. We'll also guide you through the clothing care process and advise what to buy for enthusiasts of various sports. Our blog is a guide for everyone who wants to feel motivation 4 times more!
Published: 7/18/2024🏋 Fitness|🤸 Training plans
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Light exercise at home for those out of shape
Found the motivation to try exercising at home, but not sure which exercises are best for you? Find out how to do a workout for people out of shape and what to look out for to avoid injury.
- Home workout for beginners
- Training for beginners at home without equipment
- Suggested exercises and their technique
- How do you dress for a home workout?
- Other ideas for a light beginner workout
- Stay fit every day
In this article:
- Start with a warm-up. Warming up is a key part of any workout that prepares the body for exercise and reduces the risk of injury.
- Choose exercises that are suitable for your fitness level. If you are a beginner, start with simple exercises that do not require specialised equipment.
- Perform the exercises in 2 series of 10–20 repetitions. Over time, you can increase the number of repetitions and series.
- Remember to take breaks between exercises. Breaks will allow your body to recover and help you avoid overtraining.
- End your workout with a stretching session. Stretching will help relax muscles and reduce post-workout pain.
Short summary:
Home workout for beginners
If you do not like physical activity and feel reluctant to exercise, try taking longer walks, walk-march method or run-walk workout for a start. We are aware that these are not home exercises, but if you are really out of shape, this is the easiest way to improve your fitness. With this basic activity, you will increase your overall fitness, not to mention the many benefits we have tackled before. This walking cardio can be great diversification and a prelude to your home workout.
Simple exercises at home do not require any special equipment; start with comfortable clothing, such as a workout T-shirt and high-waisted leggings. However, consider getting a mat for a simple reason: performing crunches on a hard floor could be painful. Over time, you can order dumbbells and resistance bands to diversify your training sessions.
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Training for beginners at home without equipment
A beginner workout session should start with a warm-up. Here are examples of exercises that will help you warm up your whole body and prepare it for exercise:
- jumping jacks - if you're unable to jump, simply take turns moving your legs to the sides while moving your arms;
- a fast walk or a light jog in place;
- forward and backward arm circles;
- hip circles in both directions;
- step touch - quick steps to the side while swinging arms backward;
- soldier's march - dynamic arm and leg lifts.
Similarly to any other warm-up, this set of exercises raises your heart rate, blood pressure and speeds up your breathing - it's the body's natural response. If you are concerned about your health, get a heart rate monitor and monitor your results. Excessive exertion is particularly dangerous for people with chronic illnesses, so try to observe your body and its reactions during your first workouts rather than 'giving it all'.
After the warm-up, it is time for a general workout that has a great effect on the whole body. Perform each exercise in 2 series of 10–20 times, depending on your ability. It will certainly get easier with time, so just be patient.
To not get bored with this set too quickly, try the recommended modifications with each exercise or change the order of exercises. The best results come from so-called 'super sets', i.e. several exercises performed on the same muscle part. However, these are too painful for beginners. If you feel that you are unable to perform exercises 1, 2 and 3 in a row, simply change their order. To increase calorie burn between exercises (e.g. every 3 exercises repeated in 2 series), do 1–2 minutes of aerobic training: jump on a skipping rope or repeat some of the faster exercises from your warm-up routine.
Suggested exercises and their technique
1. You can start your beginner's workout with push-ups. If you are unable to do traditional push-ups, you can go for kneeling push-ups, i.e. with the knees resting on the ground, legs bent upwards. It is important that your glutes do not droop, but keep one line with your whole body. Your arms should be shoulder-width apart - a properly performed exercise is when your hands bend at the elbows to at least 90 degrees.
How do you diversify this exercise? If you are able to do traditional push-ups, you can bend your leg and touch the ground on one of your sides as you lower your body (your body remains as straight as possible).
2. A basic exercise that does not require fitness is the plank. Kneel on the ground and place your arms on the ground so that your elbows are under your shoulders and your palms join in front of them. Rest your torso on your toes and try to keep your body in a straight line. Do not raise or lower your hips. Hold for 30–60 seconds.
If you want to diversify this exercise, you can lift one leg and move it to the side, touch the ground and return (do both sides). Stronger people can do a lift from the plank position: straighten one arm, then the other (without changing the straight line of the body), and then switch to forearm support again.
3. Reverse push-ups - sit on a mat and bend your legs. Place your arms behind you against your back so that your fingers are facing your feet. Lift your hips upwards and rest on the heels of your feet and hands. Now carefully bend your arms, self-measuring the weight of your body that you are able to lift.
You can also do this exercise with straight legs, in which case you need to lean on a sofa or chair with your arms.
4. Wondering about simple abdominal exercises at home? Lie on your back, bend your legs at the knees, and then lift your body to do crunches. Remember that you should put your hands behind your head, but don't use them to lift the upper body - your elbows shouldn't get close to your head even during the lifting phase. While during crunches, the most important thing is technique and not the number of repetitions. If you don't feel your muscles working properly, check the position of your head - there should be enough space for a tennis ball between your chin and your chest.
How do you modify crunches? You can lift your torso all the way up while performing the exercise, or lift your legs at a 90-degree angle, or keep straight legs upward during the whole time.
5. Another great exercise for the abdominal muscles is bicycle crunch. Lie down and start moving your legs as if you were pedalling (slowly). At the same time, touch a knee with the opposite elbow while lifting the torso. The position of your arms should be the same as in traditional crunches - only the torso bends laterally.
6. To strengthen your abdominal muscles, you can also try scissor kicks. Lie on your back, straighten your legs, place your arms along your body. Lift your legs up and start moving them above the floor as if you were using scissors (horizontal scissor kicks).
You can also perform this exercise by resting on your forearms or lifting your upper body and moving your legs up and down (vertical scissors).
7. A workout at home for beginners is not complete without exercises for the lower muscles. One of the most popular exercises is a squat. Stand upright, place your feet hip-width apart, and raise your arms in front of you. Bend your knees so that they do not cross the line of your feet (you must extend your hips backwards), while keeping your spine straight, and then return to the starting position.
You can also perform squats by rising on your toes as you come back up or by placing your feet more apart. In this case, your feet should point slightly outwards and the knees should be in the same line as in the moment of descending into the squat.
8. Leg lifts - do a table-top pose on a mat, then lift a leg with a 90-degree bent in the knee while keeping your spine straight. Repeat the exercise on both sides.
Another variant is to lift a straight leg or move it to the side instead of lifting it. It is important that the body remains still.
9. In a standing position, perform a forward or backward lunge and then return to the starting position. Pay attention to the technique - your body should form a straight line without bending sideways, and your legs should not be placed in a straight line (in this case you will quickly lose your balance). You can place your hands on your hips or keep them extended in front of you.
To add variety to your workout, perform a forward and backward lunge in one movement, lifting your knee to your chest between movements. You can also perform side lunges, but be particularly careful and pay attention to the knee and toe line.
Be sure to stretch after your workout. If you like different accessories, you can get a roller to increase your body's flexibility and reduce post-workout pain.
You should do a light workout at home 2–3 times a week, and on non-workout days make sure you go for a walk or perform other light activity. Yoga might be a great idea - its diversity makes it suitable for everyone, regardless of fitness level or age. Check out the basics of yoga and how to adapt it to your fitness level.
How do you dress for a home workout?
Get comfortable sports clothing - a thermal T-shirt that keeps you dry and doesn’t cause chafing, even during dynamic exercise, and training shorts or leggings. Sports shoes with specially designed tread and women's ankle socks or men's ankle socks are essential for many workout sessions. These are the basic garments and accessories that you should always have in your wardrobe.
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Other ideas for a light beginner workout
Beginner exercises at home are not enough, and you’re looking for other forms of activity? Aquatic exercise might be a good idea. It consists of non-intensive fitness exercises that don’t put pressure on the joints. If no such classes are organised in your town, try signing up for swimming lessons for beginners. Pool activity is excellent for people who are out of shape, even if they are very overweight.
Stay fit every day
Ready to take on the challenge? If you've been making excuses and putting off workouts until now, take the first step, put on some comfortable high-waisted leggings and give it a go. Without resolute action, you won't be able to move on to more advanced exercises that shape your physique, endurance, fitness and help make your body more flexible. Don’t forget to eat healthy, especially if you lead a sedentary lifestyle.
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