If you’re currently in the Hermit phase, like the 48% of Brits who find it hard to stick to their regular exercise routine over winter, then it’s time to turn your 2024 fitness goals into a workout at home. It might be better to start with . beginner.
Almost half of us struggle to workout in winter, mainly due to the cold, darkness and barriers to entry, new statistics from Sports Direct highlight. That said, gym sessions tend to be preferable when the goal is to build muscle and strength (mainly due to the huge variety on offer to achieve progressive overload). It’s possible to reach your fitness goals from the comfort of your home (thanks to our equipment). My house.
In fact, last year’s research results were published in a magazine. International Journal of Environmental Research and Public Healthsuggests that online home-based strength training can be just as beneficial as gym training. Researchers found that his eight weeks of strength training via Zoom improved his mental and physical health, including muscle size. They showed that short-term supervised virtual strength training was as effective as traditional facility-based training.
In other words, easy home workouts are a solid option, whether you’re trying your hand at fitness for the first time or want to skip the commute to and from the cold gym until the weather improves. Here, experts share seven of their favorite home workouts for beginners, along with top tips to get started. While you’re here, don’t miss our other guides to home workouts for beginners, the difference between home and gym workouts, and expert commentary on how to build strength at home.
These are the best home workouts for beginners, according to top PTs
What kind of home training should I choose for beginners?
If you don’t know where to start, experts recommend starting small with short, easy workouts to make it easier on yourself. Bodyweight workouts, which require no equipment, are great for finding your feet and finding what makes you happy. Similarly, instruction from a qualified and caring PT via YouTube or other platforms can help you learn proper form for various exercises.
What should beginners pay attention to when training at home?
There are several things to keep in mind when choosing home training. Below, Nordic Balance director and personal trainer Joanna Meyer explains them in detail.
1. Start slow and easy
“Don’t jump into intense training,” she says. Instead, start with easy workouts that suit your fitness level. “Trust me, you’ll thank yourself later,” she added.
2. Set clear goals
Meyer recommends figuring out what you actually want to accomplish by training at home. “Having a clear goal keeps you motivated, whether it’s building muscle, honing a skill, or just staying active,” she says.
3. Create a routine
“Consistency is key, my friend,” Meyer says. “Set a training schedule that fits your life and stick to it. Whether it’s a few times a week or every day, make it a habit.”
read MC UK Here’s Senior Health Editor Allie Head’s guide to building a sustainable morning workout routine.
4. Leverage online resources
Platforms like YouTube can be helpful when exploring new things like working out at home. “There are a lot of free workout videos and apps out there,” Meyer says. “YouTube is full of fitness channels that offer workouts for all levels.”
Recommended home workouts include Yoga with Adrian and Joe Wicks Workout. You can find hundreds of videos for free on this platform and stream them anytime, anywhere.
@growingannanas ♬ Check it out – Meghan Trainor
5. Stay hydrated
If you want to get a quality workout, you need to be properly hydrated to aid both your performance during the session and your recovery after the session. Meyer advises prioritizing hydration before, during, and after every workout.
6. Invest wisely
You don’t need a fancy home gym, but basic gear like a good exercise mat, some resistance bands, and dumbbell weights can add variety to your workouts.
7. Listen to your body
“If something hurts or you don’t feel well, don’t push yourself. Your body knows best. Take a break and let it recover if necessary,” Meyer emphasized. Masu.
Ready stretching training.
8. Mix it up
One of the joys of home training is having the freedom and flexibility to try new things on your own terms. “Try different workouts like yoga, HIIT, and dance,” Meyer recommends. “It’s more fun when there’s variety!”
9. Get support
Whether it’s participating in a live virtual workout where you can interact with others in your class, or finding an accountability partner to share your efforts with, having a supportive community is invaluable. PTs often have private Facebook groups that clients can connect to, so be aware of those.
10. Have fun
“Lastly, remember that working out should be fun,” emphasizes Meyer. “Find an activity that you like and don’t feel like it’s a chore.”
Meyer said it’s also important to note that progress takes time. “Don’t get discouraged if you don’t see immediate results. Stay consistent, stay positive, and kick hard.” Listen, listen.
What are the benefits of home training for beginners?
“Home training has many benefits for beginners,” Meyer says. “It’s very convenient. You don’t have to go to the gym and you can wear comfortable clothes and work up a sweat whenever you want.” He schedules training to fit his lifestyle without worrying about start times or equipment he occupies. can be easily created.
“For people who don’t like training in front of other people, the privacy is a bonus; you’ll probably feel less self-conscious while exercising,” Meyer says. “And in a time when we’re all feeling the pinch, remember that home workouts are also cost-effective. No expensive gym memberships or equipment required.”
At home, you can create an environment that makes you feel comfortable, from the music to the temperature, and try different types of workouts to find the one you enjoy most. “You can personalize your workouts, easily track your progress, and stay fresh and excited with a variety of online resources,” he says.
7 PT-approved at-home workouts for beginners
1. Dance cardio
what? A short and fun dance cardio workout.
why? “Dancing is a great way to incorporate some fun into your workout, and you’re more likely to get into it if you’re home alone,” Meyer says. It’s fun and energetic, so it’s perfect when you only have a little time.
how long? 8 minutes.
2. Jumping aerobic exercise is prohibited.
what? 10 minutes of non-jumping cardio
why? “Holly’s workouts have a special focus on beginner-friendly routines and are easy to follow at home,” Meyer says. This special method requires no equipment and does not involve jumping movements, so it is perfect for people who live in apartments or need to be gentle on their joints.
how long? 10 minutes.
3. Essential daily Pilates routine
what? short pilates session
why? “Pilates is a great low-impact exercise that you can easily do at home,” Meyer says. She cites its benefits, including increased mobility and core strength. “Both are key to dealing with lower back pain and gaining freedom of movement,” she added.
how long? 16 minutes.
4. HIIT training at home
what? HIIT session
why? If you want to work up a sweat, Mayer recommends this 20-minute HIIT workout. “HIIT is ideal for anyone looking to explore the benefits of HIIT, as it is a short session that can be adapted to different fitness levels.”
how long? 20 min.
5. Flexibility and mobility training
what? A mobility session that not only improves your fitness but also relieves stiffness and tension.
why? “This workout increases range of motion and increases flexibility,” Meyer says. “This is very important for people who are just starting to exercise, because you always feel pain when you start moving. Flexibility and mobility are the key to continuing to move freely, avoid injury, and get the most out of your training. This is the key.”
how long? 20 min.
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What is the best home workout for beginners?
Of course, this will depend on your current fitness level and end goals, but Joanna Mayer, director and personal trainer at Nordic Balance, insists that the best home workouts for beginners are ones that you can enjoy and stick to . Short, simple workouts are a great way to start to ease your mind and body. If you prefer, consider a 10-minute yoga stretch, Pilates workout, or strength training session.
There is one thing to note. To avoid hurting yourself, it is also important to follow the guidance of a qualified and caring PT. Our experts recommend looking on sites like YouTube to find qualified PTs to share their content for free. If you have the money, there are plenty of fitness apps out there, such as his FIIT, which has a complete home workout plan designed for beginners.