Are you starting a weight loss journey and looking for easy ways to incorporate more exercise into your daily routine? We understand that it’s not always possible to go to the gym every day or book a workout class in person, which is why we’ve made this beginner’s guide on how to exercise at home.
Best At-Home Exercises for Beginners
Bodyweight exercises are fantastic for beginners because they don’t require any fancy equipment or weights. Some of the best beginner-friendly exercises you can do at home include:
- Bridge
- Chair squat
- Bird dog
- Bicycle crunch
- Knee push up
- Stationary lunge
- Straight leg donkey kick
We recommend starting out doing 2 sets of 10 or 15 of each exercise which should take you less than 30 minutes to complete. Then, you could always work up to moderate exercises and more reps as you get stronger. You can also try adding equipment resistance bands and wrist or ankle weights to your favorite exercises for an additional burn after you get more comfortable with your at home workouts.
Top Tips for How to Exercise at Home
- Incorporate exercises into daily chores.
Squats or lunges as you empty the dishwasher, get a walking pad so you can walk and answer emails– these are just a couple of ways to add exercise into your daily routine. From cleaning to yard work, you can get in some movement throughout the day. Other than a walking pad for the office, you can also try taking a “walking lunch”, utilizing the stairs over the elevator, or doing some simple exercises at your desk when you need a break.
- Take advantage of commercial breaks.
While watching TV, don’t just sit and scroll on your phone during the commercial breaks– do a few exercises instead! If you have a walking pad or stationary bike, you can be entertained and move your body at the same time.
- Utilize online workout videos.
One of the best ways to exercise at home is to try different online workout videos. YouTube is a fantastic resource for beginners, from bodyweight circuits to virtual dance cardio and yoga. It can help you find an exercise you enjoy and inspire you to try something new!
- Block out time and eliminate distractions.
Days can get busy, which is why it’s super important to schedule time in your day for some physical activity. If you can, put your phone in a different room while you’re exercising if it’s too much of a distraction.
- Mini workouts are better than none.
A 45-minute workout doesn’t always happen, and that’s okay. Break up your day with a few short workouts instead. The overall goal should be to get at least 150 minutes of moderate activity each week, so don’t focus too much on how long you’re able to exercise each day.
Ways to Stay Motivated & Enjoy Your Workouts
As previously mentioned, online workout videos are a great way to keep your exercise routine fresh. Try and find exercises and activities you love, but don’t be afraid to try something different every once and a while. You can also change the setting of your workouts for some variety– move from indoors to your backyard if you can, instead of taking walks around the neighborhood, find a local walking path or trail and get out of the house. You can also ask your partner, kids, and loved ones to join in– for example, the kids would love dancing around the living room with you during your dance cardio video.
These are just a few of our top tips for how to exercise at home. Want more helpful information about weight loss? Read about which diet is best for weight loss and how our local compounding pharmacy can help!
