We all know that exercising every day can help us stay healthy and fit. But, do we have the time to go to the gym? Some of us don't want to pay the hefty charges. So we always look for alternative ways to stay fit.
Personally, I prefer freehand exercises because I can easily do them at home. I don't need any equipment, and I sweat like crazy. If you are looking for these exercises, here are 10 beginner-friendly exercises to do at home.
But before that, do a quick warmup to prevent DOMS.
- Stand with your feet shoulder-width apart, hands on your hips, or extended overhead.
- Bend sideways at the waist to the right, reaching your right hand towards your knee.
- Return to the starting position and repeat on the left side.
- Perform 15-20 repetitions on each side.
- Take rest for 30 seconds
- Start with your feet together and arms by your sides.
- Jump up, bringing your knees towards your chest while simultaneously spreading your legs and bringing your arms overhead like a jumping jack.
- Return to the starting position.
- Perform 30 repetitions.
- Take rest for 30 seconds
- Stand with your feet shoulder-width apart and arms extended out to the sides at shoulder height.
- Make small forward circles with your arms for 30 seconds.
- Reverse the direction and make backward circles for another 30 seconds.
- Rest
- Stand with your feet hip-width apart.
- Lift your right knee towards your chest, then lower it back down.
- Repeat with your left knee.
- Total repetitions to do-30.
- Rest
- Stand with your feet shoulder-width apart, knees slightly bent, and fists up near your chin.
- Punch forward with your right hand, then quickly retract it and punch with your left hand.
- Continue alternating punches at a fast pace.
- Perform 30 repetitions.
- Rest
- Start with your feet together and arms by your sides.
- Step your right foot back and out while bringing your arms overhead, similar to a jumping jack.
- Return to the starting position and repeat with your left foot.
- Continue alternating sides for 20 repetitions.
- Rest
- Stand with your feet shoulder-width apart.
- Lower into a squat position, keeping your back straight and knees over your toes.
- As you squat, lift your arms straight out in front of you to shoulder height.
- Return to the starting position, lowering your arms.
- Perform 20 repetitions and take rest.
- Stand with your feet wider than shoulder-width apart.
- Shift your weight to your right leg and bend your knee, lowering into a side lunge.
- Keep your left leg straight and your chest up.
- Return to the starting position and repeat on the left side.
- Perform 20 repetitions.
- Lie on your back with your knees bent and feet flat on the floor.
- Reach your right hand towards your right heel, then your left hand towards your left heel, alternating sides.
- Continue for 20 repetitions.
- Stand with your feet hip-width apart.
- Lift your right knee towards your chest and pull it towards you with both hands.
- Hold for a second, then release and repeat with your left knee.
- Alternate sides for 20 repetitions.
it is important to end this exercise routine with a cooling session. This routine targets various muscle groups and combines cardio with strength training for a well-rounded morning workout. You can alter the repetitions based on your fitness level.
