Exercise for beginners


What does the gym mean to you? It seems like a pretty simple question. Right!

For a beginner, it is a place usually containing special equipment, where people go to do physical exercises. Good, that’s correct. But what fitness means to you? Then they will say to do build a good body by going to the gym regularly. Oops! There you are wrong. Fitness is to eat right and being active, being healthy and doing whatever it takes to stay that way. Fitness is not only about staying in shape but also means playing sports or being physically active.

So here we are going to tell you 7 exercise for a beginners who wants to join the gym so they can stay fit. Just don’t start with lifting weights because it will not help you at all besides you can get injured and probably get soreness. Moreover, stop staring yourself in the mirror while doing exercise.  Yes, I am talking to you, believe it or not, there’s more to being in shape than just the size of your arms.

Monday: (No equipment day)

As you are a beginner the best way to starts with calisthenics because it doesn’t require any equipment. For this tour you don’t have to go to the gym you can do it in your living room, bedroom, office, garden, in the park wherever possible. Because these are foundational exercises that will help you to buildup your strength and endurance to perform advanced movements in the near future. Think of these exercises as the foundation of your body.

Four cycles of each of the following exercise:

  • Planks (hold for 30 seconds if you’re a beginner)
  • 8 squats
  • 8 lunges (both legs)
  • 8 push-ups
  • 8 laying down leg raises (both legs)
  • Mountain climbers (20 each leg)
  • 8 pike push-ups

And yes, don’t forget a 3-minute rest between each cycle not between the exercise. Moreover, you can take a 30-second rest between the two exercises.

Tuesday: (Basic beginner day)

Today we will do some calisthenics exercises which require some sort of bar to hang from. Pull up bars they are cheap and you can easily get it online or even you can visit the nearest sporting goods store. Most of them will fit into your house door frame or if you are feeling to do it outdoor then they are also available in your nearest parks or playgrounds.

Four cycles of each of:

  • 15 push-ups
  • 5 pull-ups
  • 5 leg raises
  • 6 Dips
  • 9 jump squats
  • 15 Australian pull-ups
  • 7 close hands chin-ups

Don’t forget to take a 5-minute rest between each cycle and 30 seconds rest between each exercise.

Wednesday: Happy Day means Rest Day

Just rest take rest on this day so that your body can recover properly.

Thursday: Go on Day

We are not going to use any equipment today but this is going to be tough and intense exercise day. We will be pushing your limits to the fullest.

Four Cycles each of the following:

  • 20 Mountain climbers
  • 20 Wide push-ups
  • 60 Second wall sit
  • 15 clap push-ups
  • 30-second superman hold
  • 30 squats
  • 60-second plank

You can take a two-minute rest between every cycle and a minimum of 60 seconds rest between every exercise.

Friday: Fat removal day

Today we are going to do some exercises to remove fat from your belly and as well as your body because a flat belly is a badge of honor among people. People with belly fat are at a high risk of heart disease, diabetes, and stroke. You should avoid eating sugar and cut carbs from your diet and start eating more protein and food that are rich in fiber.

Four cycles of the following exercise:

  • 100-meter run
  • 5 dips
  • 45-second jumping Jack’s
  • 8 push-ups
  • 30 second Alternating high knees
  • 30-second mountain climbers
  • 15-second plank

As usual, you are allowed for taking a two-minute rest between each cycle and 30-second rest between every exercise.

Saturday: High-intensity interval training (HIIT)

Today is your test? Yes, dude we are going to throw you into high-intensity interval training (HIIT) workout that will boost up your cardio and calisthenics stamina of yours. These exercises are also effective when it comes to fat loss.

Four cycles each of:

  • 200-meter run (Run as fast as you can)
  • 45-second walk (don’t stop after running just walk)

One cycle of below-mentioned exercise:

  • 30-second sprint
  • 45-second walk

Again, four cycles of each:

  • 15-second sprint
  • 30-second walk

And again, you need to perform One cycle of:

  • 30-second sprint
  • 90-second walk

Sunday: Rest day or recovery day

Since you are a beginner, you need to put extra effort and attention while learning the basics of all the exercise for beginners. As one wrong move can be dangerous for your body, so while performing exercise be attentive and keep your posture correct. Exercise, proper nutritious diet and rest day all three make your body fit and in proper shape. So, keep in mind exercise alone cannot don anything till the time you are not eating healthy food and taking a good amount of rest.

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