Workout for beginners

For beginners, it’s essential to start with a workout routine that is safe, manageable, and gradually increases in intensity. Here’s a beginner-friendly workout plan that covers different aspects of fitness:

1. Warm-up:

   • March in place for 1-2 minutes to raise your heart rate.
   • Perform arm circles, leg swings, and gentle dynamic stretches to loosen up your joints.

2. Cardiovascular Exercise:

   • Brisk walking: Start with 10-15 minutes of brisk walking at a comfortable pace. As your fitness improves, gradually increase the duration to 30 minutes or more.

3. Strength Training:

   • Bodyweight exercises: Perform 2-3 sets of 10-12 repetitions for each exercise. Take a short break between sets.
     • Bodyweight squats: Stand with feet shoulder-width apart, bend your knees, and lower your body as if sitting in a chair. Keep your back straight and chest lifted.
     • Push-ups (can be modified on your knees if needed): Place your hands slightly wider than shoulder-width apart, and lower your body while keeping it in a straight line.
     • Dumbbell rows (can use household objects as weights): Hold a weight in each hand, hinge at the hips, and pull the weights towards your chest, squeezing your shoulder blades together.
     • Glute bridges: Lie on your back, bend your knees, and lift your hips off the ground, squeezing your glutes at the top.

4. Flexibility:

   • Cool down with static stretches, holding each stretch for 15-30 seconds, targeting major muscle groups like calves, quadriceps, hamstrings, chest, and shoulders.

5. Rest and Recovery:

   • Include rest days between workout sessions to allow your muscles time to recover and avoid overtraining.

6. Hydration and Nutrition:

   • Stay hydrated throughout the workout and the day.
   • Focus on a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains.

7. Progression:

   • Gradually increase the duration and intensity of your workouts as you become more comfortable and confident.

8. Listen to Your Body:

   • Pay attention to how your body responds to exercise. If something feels uncomfortable or painful, modify the exercise or consult a fitness professional.

Remember, consistency is key to building a fitness routine. Aim to do this beginner’s workout 2-3 times per week, with at least one day of rest between sessions. As your fitness level improves, you can explore other exercises and workout routines that align with your goals. Always consult with a healthcare provider before starting any new exercise program, especially if you have any pre-existing health conditions.