If you are completely new to exercise and are ready to begin your workout routine, having a road map outlined of what to do and how to do it makes a significant difference. You can start with two routines: one to increase your cardio endurance and one to increase your stamina. But cardio workouts are a great way to start your fitness journey. And the best part of cardiovascular exercises is that you can do them anywhere. If you have access to a gym, you can start your cardiovascular circuit on the elliptical, as it has a lower impact and helps you get comfortable with aerobic exercises. You can ask your trainer to create a gym workout plan for beginners, or you can create your own. However, one should be consistent with their workout.
Warm up
Whether you are a workout newbie or consistent with your workout routine, it is imperative to do warming exercises or stretches. It is necessary as it helps in loosening up the muscles, which further reduces the risk of injury. You can do some stretches, a light jog, a mountain climber, or an inch worm before starting your strength training. Here we have an outline of a gym workout for beginners and also some cardio exercises for beginners to do at home.
Gym workout routine for beginners
10-15 cardio
You can start with an elliptical or treadmill as it will pump your heart rate and also open up your joints, which is a great start for upcoming workouts.
Strength training
It is necessary to not start lifting like a hulk in the beginning, as it can severely injure your muscles. If you are a complete beginner to weightlifting, then it is best to begin with a light weight. Increase the weights gradually as you get comfortable. It is best to start with three sets of 10 reps with a 60-second break in between the sets. Your strength training circuit may include
- Dumbbell shoulder press
- Dumbbell lungs
- Chest fly
- Lat pulldown
HIIT (High Intensity Interval Training) workout
A HIIT workout combines intense workouts with little rest in a short period of time. This cardiovascular short circuit is highly beneficial for shedding those extra kilos. Since it raises your heart rate, it helps you lose weight in a short amount of time. Some exercises are:
- Burpees
- High Knees
- Jumping jacks
- Sit ups
Cool-down stretches
Just like warming up, cool-down stretches are also an essential part of a gym workout for beginners or anyone. It helps your muscles relax, which further helps in avoiding any muscle cramps and injuries.
Cardio workouts for beginners at home
Squats
- Stand tall with your feet hip-width apart.
- Bend your knees and lowers your hips as if you are sitting on an imaginary chair.
- Your weight should be on your heels.
- Lower your hips as your mobility allows.
- Slowly stand up while squeezing your buttocks.
Glute Bridge
- Lie on your yoga mat and bend your knees and feet flat.
- Lift your hips and lower back off the mat.
- You can interlace your fingers underneath your back for more lift.
- Hold this position for 8–10 seconds, then lower yourself.
Burpees
- Stand tall with your feet shoulder width apart.
- Jump with your hands reaching overhead.
- Plant your hands near your feet as you land.
- Step back with your feet in a high plank position.
- Bring your feet back near your hands.
- Jump straight with your hands overhead.
Jumping jacks
- Stand tall with your hands comfortably by your sides.
- As you jump, spread your feet apart and hold your hands over your head.
- Land softly on your toes while you lower your hands.
Push ups
- Start in a high plank position, and make sure that your body is in a streamline position from head to toe.
- If you are a complete newbie, you can also come on your knees.
- Now bend your elbows and try to lower your chest to the mat or as per comfort.
- Now press on your palms to return to your starting position.
Takeaway
When it comes to fitness, one must include both strength and cardiovascular exercises in their routine. Strength training improves your stamina by building muscles. Also, it is best to begin your gym workout for beginners with lightweight exercises and gradually increase the duration of the exercises.
