This beginner workout for busy people is perfect if you are new to exercising or just getting started.
No need to go to a gym and you don’t even need any equipment.
All you need is a body. Ideally yours.
But before we get to this awesome beginner workout, let’s have a look why exercising is something you should implement in your life on a regular base. Not just occasionally.
Well, there are many obvious reasons like weight loss, getting stronger, getting leaner and improving overall health.
But there also less obvious once like
1) Boosted confidence and better self-image
2) More energy and motivation
3) Elevated moods
4) Generally a more positive outlook
5) Improves Creativity and memory
6) Decreased anxieties and worries
7) Combats depression
8) Improve sleep
9) Lowering blood sugar
10) Helps to prevent cardiovascular and heart diseases
11) Stress release
Doing exercise regularly will have a massive impact on your brain too. See it like this. If you can’t get yourself to workout or you can’t push through the pain (the pain of burning muscles, Not the pain that causes injury) then how do you want to achieve other great things in your life?
The good thing, it’s not too late to get started.
Get started NOW.
Don’t wait until Monday. Except if today is Monday.
There are so many ways to get fit. So if you hate going to the gym. Don’t go. If you hate running. Don’t run. And if you hate sweaty group classes. Don’t do them.
There are many other options to get fit and get a workout done without even noticing.
You just have to find what’s right for you.
One of the most common and highly praised workout types is HIIT (High-Intensity Interval Training)
It is short, hard, and efficient. And you can do it anywhere. Even on the plane. (NO. No One was looking weird at me. Ok. maybe a little.)
In 2018, HIIT was ranked the number one fitness trend by American College of Sports Medicine. This makes sense because everybody is busy and looks for the fastest option.
It’s like a takeaway workout
So that is what we are gonna be looking at in this article.
The beginner workout you find below is a 24 min HIIT session that you can do at home or in the park. Or where ever you please to do it.
There are 2 kinds of people. No, actually there are 3 kinds of people.
Don’t be the 2nd
The healthy and fit people who exercise regularly have two things in common:
1) They know exercising is not negotiable. Quitting is not an option.
2) They look forward to it. They actually enjoy it.
I hear you saying – how the hell could someone look forward to exercising? It sucks. I could never do that.
But here is why.
The ones that look forward to it have simply experienced the true benefits of an exercise habit. Mentally, physically, and spiritually they feel amazing. And they realized that living an active lifestyle is essential to living a healthy life. And they know that the short-term suffering is worth the long-term benefits.
You can do that too.
Believe it, and prepare to surprise yourself.
First, you have to focus on creating the habit. That might suck for a couple of weeks but once you’re in the zone you will be surprised how easy it was.
At the beginning, everything is hard until it gets easy and everything is uncomfortable until it gets comfortable. Sounds stupid but is so true.
Most people see exercise as an optional thing. Something you do if you feel like it, or if you got some spare time. Well, if you didn’t feel like it until now. You probably will never feel like it. And forget about spare time. Or did you ever hear someone say ”Damn, I have so much spare time and don’t know what to do with it, I might just do a workout”
It’s not gonna happen.
You have to make the time. And at the beginning, you just have to force yourself. I know it sucks.
But you have to make it a nonnegotiable. Something that’s in your calendar and that has to happen at the allocated time and day. Like an important appointment.
It becomes easier once you made it a habit and you can be a bit more spontaneous with it too.
Even though I said earlier that you should aim to look good naked. You should not make that your primary goal. Rather focus on how much better you feel. Once you get into the habit of working out, all your fitness goals will manifest too. Not right away but eventually. You gotta be patient. Consistency is the key.
Instead, focus on how much better you feel and you see immediate results.
The American College of Sports Medicine’s recommendations 150 minutes of moderate aerobic exercise per week.
Hold on. I know, that sounds like an awful lot. BUT DON’T get intimidated by this number. That’s only the recommendation. If you just get started, anything will do.
Doing something is better than doing nothing. Right?
If you can only do 5 to 10 min at a time. That’s perfectly fine, just start slowly and work your way up. The biggest mistake people do when not having the whole planed hour is to skip the entire workout. They rather skip it than doing only half of it. Don’t take the easy way out.
Imagine you train for just 10 min every second day, by the end of the year you would have trained 1825 min. You think that wouldn’t make a difference? It certainly would. Trust me.
But be aware, you can also overtrain. I talk from experience. Now I have to force myself to take a days rest. I feel like I have to do something. It’s just part of my day. That happened through consistently pushing myself to do what I didn’t want to do. And now, I can’t imagine a life without it.
Overtraining can weaken your immune system, increase your risk of infection, hormonal imbalances, depressed mood, and chronic fatigue. So listen to your body and take it easy at the beginning.
Drink plenty of water. Replenishing fluids during exercise is important for maintaining optimal performance, especially when exercising in hot temperatures.
Hydrating during and after your workout can help you recover faster and get you ready for your next training session.
Be sure to consume a balanced diet to support your fitness goals. Nutrition is 80-90% of the equation. So don’t take that too easy.
It’s important to warm up before your workout to prevent injury. It also improves your athletic performance and increases flexibility. Never jump straight into a workout
Cooling down helps your body to return to its normal state. It brings the heart rate back down and reduces the chance of muscle soreness later on.
If you’re not used to working out, be mindful of your limits. If you feel pain or discomfort while exercising, stop. Pushing through the pain can cause injuries. Also, remember that working out harder and faster is not necessarily better. Taking your time to progress through your fitness program is much better than going all in and have to take a forced rest.
Track your workout goals with this goal tracker:
Ok. let’s do it. Let’s get to the workout.
The whole beginner workout is just under 24 min.
This includes a 2 min warm up and a 2 min cooldown.
Remember? ALWAYS warm up and cool down.
Do some dynamic stretching and/or some of the movements from below. Do them in a light to moderate intensity. It’s just the warm-up, don’t get ahead of yourself.
Do 3 rounds of these moves
30-sec Jumping jacks
30-sec Running on the spot
30-sec Walking Burpee
30-sec Bridge with leg raise
30-sec Plank with leg raise
Repeat 2 more times
Static stretching of the body parts that have been worked on.
When you just getting started it is unlikely that you will make it through the entire workout. That’s fine. Don’t beat yourself up about it.
Just complete the 1st round. Come back tomorrow and do a little more.
Until you smash the whole thing.
Or let’s do the workout together and check out my youtube channel for more workouts.
Regardless of your fitness goals, you should always include resistance training. If you just do cardio, you will burn fat and muscles. Long-term that won’t be good for you. Implementing some sort of strength training is essential to living a healthy and long life.
The above workout is a good mix of cardio (running on the spot etc.) and resistance (push ups etc). Stick to similar workouts and you’re all set.
Don’t wait until tomorrow to get started. Get started now.
Make sure to listen to your body and don’t overdo it.
Most likely you gonna be sore for a few days. That is completely normal and nothing to worry about.
But remember, there is a difference between an injury and muscle soreness.
What are you waiting for? Get going and check out my youtube channel for more home workouts.
Without our health, what else is there? Nothing. So take care of it.
Marius has specialised in helping parents to lose weight and get fit while also creating a healthy environment for their children. He does that by teaching you how to establish a workout habit and incorporate it into your daily routine to suit your lifestyle.
With an extensive background as a personal trainer, he helps you to build a training environment that not only motivates but also empowers you to continually challenge yourself in a fun and rewarding way.
To reach more people he started his website and youtube channel. You also can book him as your own personal online coach.
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