Are you looking for a beginner workout plan that you can do at home? If so, you’re in luck! This article will provide you with a beginner workout plan that you can do at home with minimal equipment.
The workout plan that we will be providing you with is a four-day split routine. This routine is designed for beginners who are just starting out. Each workout will last around 30-40 minutes.
On day one, you will be working your chest and triceps. On day two, you will be working your back and biceps. On day three, you will be working your legs. And on day four, you will be working your shoulders and abs.
Below, we will provide you with a list of the exercises that you will need to do for each muscle group.
Chest:
-Bench press
-Incline bench press
-Dumbbell press
-Cable crossovers
-Dumbbell flyes
-Pec deck
Triceps:
-Lying triceps extension
-Bench dips
-Dip machine
-Cable pressdowns
-Rope pressdowns
Back:
-Lat pulldowns
-Seated cable rows
-Bent-over rows
-One-arm dumbbell rows
-T-bar rows
Biceps:
-Barbell curls
-EZ bar curls
-Dumbbell curls
-Hammer curls
Legs:
-Squats
-Lunges
-Stiff-legged deadlifts
-Leg press
-Hack squats
-Calf raises
Shoulders:
-Seated shoulder press
-Dumbbell lateral raises
-Dumbbell front raises
-Cable lateral raises
-Cable front raises
Abs:
-Hanging leg raises
-Crunches
-Russian twists
-Bicycle crunches
Table of Contents
How can a beginner start working out at home?
If you’re just starting out, it can be tough to know how to get started working out at home. Here are a few tips to help you get started:
1. Start with basic exercises. There are a lot of great exercises that you can do at home without any special equipment. Basic exercises like squats, lunges, and pushups can help you get started on the right track.
2. Make a schedule. It’s important to set aside time for your workouts, and to be consistent with them. Try to work out at least three times a week, and stick to the same schedule each day.
3. Find a workout buddy. Having someone to exercise with can make it more fun and motivating. You can encourage each other and help keep each other on track.
4. Use fitness DVDs or online workouts. There are a lot of great fitness DVDs and online workouts available these days. If you’re not sure where to start, look for workouts that are specifically designed for beginners.
5. Be patient. It takes time and effort to get in shape, and you won’t see results overnight. Be patient and stick with it, and you’ll see results in the long run.
What is a good beginner workout schedule?
A good beginner workout schedule is one that gradually increases in intensity and duration over time. When starting a new workout routine, it’s important to ease your body into it to avoid injury.
A good beginner workout schedule might include:
3-4 days of cardio per week
2-3 days of strength training per week
1 day of stretching
When starting out, aim to do around 30 minutes of cardio per day. As you get more fit, gradually increase the duration of your workouts.
Strength training is also important for beginners. Start with lighter weights and gradually increase the amount as you get stronger.
Finally, don’t forget to stretch! Stretching helps to improve flexibility and reduce the risk of injury. Stretch after each workout for the best results.
Following a good beginner workout schedule will help you get started on the right track to a healthy and fit lifestyle.
Is working out 10 minutes a day enough?
There are a lot of benefits to working out, including improving your overall health, losing weight, and increasing your energy levels. But is working out just 10 minutes a day enough?
The short answer is yes, working out 10 minutes a day is enough. But it’s important to be realistic about what you can achieve in just 10 minutes. If you’re just starting out, you may not be able to do a lot of strenuous activity in such a short amount of time. However, if you’re already active, you can probably do more in 10 minutes than you think.
The best way to make the most of your 10 minutes is to break it up into two five-minute segments. In the first five minutes, do a light warm-up, such as stretching or walking. In the second five minutes, do a more vigorous activity, such as running, jumping rope, or lifting weights.
If you’re not sure where to start, there are a lot of great 10-minute workout routines online. Just be sure to start slowly and build up over time. And always consult with your doctor before starting a new exercise routine.
Working out 10 minutes a day is a great way to get started on a fitness routine, but it’s important to remember that it’s just the beginning. To see real results, you’ll need to commit to a more active lifestyle.
Will 15 minutes of exercise a day help?
There is no one definitive answer to the question of whether 15 minutes of exercise a day is enough. Depending on a person’s age, health, and fitness level, different amounts of exercise may be necessary to achieve results.
That said, there is a good deal of research that suggests that even a modest amount of exercise can have benefits. For example, a study published in the journal Pediatrics in 2016 found that children who participated in even just 15 minutes of moderate-intensity physical activity per day were more likely to have healthier body weights and blood sugar levels than those who didn’t exercise at all.
Another study, published in the journal Medicine and Science in Sports and Exercise in 2016, looked at the effects of a 15-minute daily walk on older adults. The study found that the participants who walked for 15 minutes per day had better balance, lower blood pressure, and fewer falls than those who didn’t walk.
So, while there is no one-size-fits-all answer to the question of how much exercise is necessary, it is clear that even a small amount of exercise can have significant benefits.
How long should a beginner workout for?
How long should a beginner workout for?
This is a question that a lot of people have when they are starting to work out. The answer to this question really depends on the person. Some people may only need to workout for a few minutes a day, while others may need to workout for an hour or more.
One of the most important things to keep in mind when starting to workout is to listen to your body. If you are feeling tired or sore, you may need to take a break or reduce the intensity of your workout.
If you are just starting out, it may be a good idea to start with a few simple exercises and gradually add more over time. This will help to avoid injury and allow your body to get used to working out.
Ultimately, the amount of time you should workout each day depends on your goals and your current fitness level. If you are not sure how much time you should be working out, it is always best to consult with a doctor or a personal trainer.
How long should I workout a day?
How long should I workout a day? This is a question that a lot of people have and there is no definitive answer. It depends on a variety of factors, including your fitness level, the type of workout, and your goals.
A good place to start is by breaking your workout into two sessions. This can be two 30-minute sessions, two 60-minute sessions, or one session that is 120 minutes long. If you are a beginner, start with 30 minutes and gradually increase the time as you get stronger.
If you are working out to improve your fitness level or to lose weight, you may need to workout for longer. The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic activity a week. This can be spread out over several days or done in one long session.
When it comes to weightlifting, you don’t need to workout as long. In fact, you may only need 20-30 minutes. However, you will need to do at least two sessions per week to see results.
So, how long should you workout a day? It really depends on your goals and fitness level. Start with two 30-minute sessions and gradually increase the time as you get stronger. If you want to improve your fitness level or lose weight, you may need to workout for longer.
What should you do after a workout?
There is a lot of information out there on what you should do before and during a workout, but not as much on what you should do afterwards. Post-workout routines are important for restoring energy, repairing muscles, and preventing injury.
There are a few key things to keep in mind when putting together your post-workout routine. First, you need to make sure you’re drinking enough fluids. After a good workout, you can lose a lot of fluids, so it’s important to drink plenty of water or other fluids to rehydrate.
Second, you need to make sure you’re eating enough. After working out, your body needs protein and carbohydrates to help rebuild and refuel muscles. A good post-workout snack or meal should include both of these nutrients.
Finally, you need to make sure you’re taking the time to relax and stretch. Stretching after a workout can help improve flexibility and reduce the risk of injury. Taking a few minutes to relax and stretch can help your body recover better from your workout.
So, those are a few things to keep in mind when putting together your post-workout routine. Following these tips can help you recover better from your workouts and stay healthy and injury free.