- #BEGINNERS WORKOUT ROUTINE FOR WEIGHT LOSS AT HOME HOW TO#
- #BEGINNERS WORKOUT ROUTINE FOR WEIGHT LOSS AT HOME FULL#
#BEGINNERS WORKOUT ROUTINE FOR WEIGHT LOSS AT HOME FULL#
Finish with a 5-minute cool-down and passive stretch - (30 minutes)ĭay 5: Full body resistance training + low impact cardiovascular (20-30 minutes) session Week Overview: 1 full-body resistance training session, 1 interval moderate cardiovascular session, 1 day both full-body resistance training and low-impact cardiovascular sessionĭay 3: NEW: Interval Walk - Following a 5-minute warm-up, walk fast or jog 30 seconds 1-minute moderate pace repeating this for approximately 20 minutes. Week Overview: 1 Full body resistance training session, 1 longer low-impact cardiovascular session, 1 Full body resistance training with 1 shorter low-impact cardiovascular session.ĭay 1: Full body resistance training sessionĭay 3: Low Impact Cardiovascular session (walk or bike) 20-30 minutesĭay 5: Full-body resistance training AND low-impact cardiovascular session (walk or bike) 15-20 minutes M/W/F or T/TH/SAT)ĭay 1: Full body resistance training session (see program below)ĭay 3: Low-impact cardiovascular session (Walk or bike – just get moving) - 15-20 minutesĭay 5: Low-impact cardiovascular session (walk or bike – just get moving!) – 15-20 minutes Total Active Days: 3 days non-consecutive (I.e. Week Overview: 1 Full body resistance training sessions, two low-impact cardiovascular sessions Once you finish these five weeks, plan to continue this routine and keep working towards your goal. At the start of the program, you will rest 4 days and this will reduce to 3 by the end of the 5 weeks. By the end of the program, you will work up to four active days consisting of both weight training and cardiovascular exercise. This program starts with 2 days of low-impact cardiovascular exercise and 1 day of full-body resistance training. Reclining knees to chest Beginner Friendly home workout routine for weight loss (5 Weeks) Standing – Arm circles – 5-8x each direction Cool-down for both workout programs: Standing – Arms open/close out in front of the torso Glute Bridges – 2 sets of 10-12 repetitions Kneeling plank or full plank (Forearms or hands) – 15-20 seconds or 30 seconds 2x throughīird Dog Dynamic – 2 sets of 10 repetitions each side Let's jump into the workouts! Dynamic Warm-up for Beginnersįor each workout program, make sure to start with a dynamic warm-up and end with a 5-minute cool-down consisting of passive stretching (30-45 seconds per stretch) Your goals should be SMART (specific, measurable, attainable, realistic, and time-specific). Is your goal related to weight loss or increasing muscular strength and endurance? Make sure to identify your goal before jumping into a schedule so that you maximize your efforts and work efficiently towards your goals. Getting an annual physical is an excellent step towards managing your health and can make it easier to get the “all clear” to begin an exercise program.ĭetermine your baseline goal – It is important to know what you hope to accomplish by the exercise program. Don’t have a physician? Think about finding one and starting regular annual visits with your primary care physician to prioritize your health and wellbeing. Make sure you are cleared to exercise – Before beginning any exercise program, it is important that your primary care physician cleared you to exercise. If you are preparing to begin a workout program and are just getting back into exercise, it is crucial to maintain the following workout tips: This is all part of the preparation process needed to successfully make a behavioral change, such as starting a new workout program. Before You Start a New Workout Programīefore starting a new workout program, it is essential to take a step back, determine personal fitness goals, and consider your baseline.
#BEGINNERS WORKOUT ROUTINE FOR WEIGHT LOSS AT HOME HOW TO#
If you find this content interesting, learn how to design the best at-home workout right here. Ask yourself what you are hoping to accomplish, whether specific to weight loss or strengthening goals. Also, beginner exercisers, or those just getting back into it after a break, might not know the best place to start.ĭuring the first stages, it is crucial to set a specific, measurable, attainable, time-specific, and realistic goal compared to a baseline. With the multitude of workouts available on the internet, it can feel overwhelming to get started.
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