Folks, if you are looking to start up an easy home workout atmosphere, there are many ways you can do it.
The Covid-19 pandemic changes people’s way of living, and if you are still considering a home workout, this is a good time.
You don’t need a huge investment, to begin with, and can be a lot of fun too.
What are the easy home workouts to do for beginners?
Keep on reading.
What Are Your Fitness Goals For The Coming Years?
Firstly, you need to set up your realistic fitness goals.
What are these fitness goals?
The fitness goals are more like physical challenges you set for yourself within a time frame for your workout routines.
This is a great motivation for yourself as you slowly work it up and is essential for long-term success.
It is also very helpful as a reminder to keep you on track with your workout progress. You can’t just begin anything without a clear goal.
Ask yourself what is that you want to achieve for the next summer? Next two years or so.
Do I want to lose weight? (very common goal)
I want to look toner and lean for my next summer holiday?
Do I need to improve my overall endurance?
I want to build more muscles before next Christmas arrives?
Remember, the goals that you are going to set must be realistic, meaningful, and achievable.
Don’t forget to set a time limit, telling yourself that you need to achieve this within the time frame given.
Next, if you ask me, I’m choosing these ‘5 easy home workouts’ with amazing health benefits that can be considered at home.
Some require easy-to-use equipment, to begin with.
So, don’t worry too much about it.
1. Swiss Ball Workout
1a. What is a Swiss (fit) ball workout?
It provides an excellent workout in strengthening and building the core muscles of your body, especially the abdominals, buttocks, thighs, and back. Very good for body alignment, improve posture, and, a stronger core.
1b. How to get started using a Swiss ball?
You need to choose the right Swiss ball size and it depends on what type of exercise (sitting or standing) you intend to do.
For example, depending on your height, if the workout requires you to sit on the ball, the hips and knees should be at 90 degrees. If for standing or kneeling workouts, a larger Swiss ball is better.
Not sure how to choose the right size Swiss ball?
Here is a recommended guideline to find the right size for a Swiss ball:
Ball diameter (inch) Your Height (ft)
17.7 5′ or under
22.7 5’1 – 5’6
25.6 5’7 – 6’0
29.5 6’1 or above
Remember, the Swiss ball workout is about controlling your body, not speed.
So get an appropriate size and softer ball and work it slowly. The firmer the ball is, the more difficult it is for you to stabilize your body on the ball.
Acquire some basic skills of balancing using a softer ball (or less inflated) first.
1c. Swiss ball workouts – The Sitting and Standing
For a sitting workout, ensure that your hips and knees are in a comfortable position at 90 degrees, weight is equally distributed between the two feet, and the feet are flat on the floor.
Sit on the ball for 30 minutes. This will enable the core muscles to remain balanced and centered on the ball.
You will feel this technique is much easier for balancing and fun to start with, especially if the ball is a bit deflated. Once you are comfortable with this, you may go for a little tougher like ball marching.
This time, still in a sitting position but with your feet in front of you and feet flat on the floor. Lift one heel u with your toes still on the ground.
Hold onto that position for a few seconds count, then put that foot back to the floor. Repeat the same for the other foot. (Total duration for sitting technique: 10 – 15 minutes)
If you are starting with standing or kneeling on the ball, bear in mind that the bigger the ball, the heavier it will be.
For a workout that requires you to support your body against the wall such as the squat or ball squatting, sizes don’t matter here
Let’s try ball squatting.
Stand in front of the wall (the front face is against the wall) with the ball pinned between your lower back and the wall. Hands on the hips and slowly bend the knees down towards the floor. The ball should be rolling up your back as you move down.
Stop your squat as the bent knees reach 90 degrees. Hold for a few seconds and slowly return to the standing position.
Repeat this squatting technique 5 times.
Use different sizes of the ball to give you more flexibility and variation as you slowly work it up. The Swiss ball is not so expensive, typically costing around $10 – 30.
Check out this short video tutorial.
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1d. Swiss ball General Precautions (MUST READ AND FOLLOW)
Always start slow and according to your fitness level and movement ability. The first-timer always starts without any weights for the familiarity of the movement.
If possible, try to have someone hold the ball or have the ball well propped to learn the movement. Those with poor balance, suggest getting an experienced user to supervise your movement.
Find a space within your home without any disruptions of furniture or pointy objects. The area should be large enough to fit you and the ball workout better.
If you are a sweaty person, wear a shirt so that you don’t slip off the ball. It can happen due to the rubber layer of the ball is slippery.
Stop immediately if you are experiencing any pain or joint pain during the workout. Access and try to readjust the workout accordingly.
Never challenge your spine to stabilize you as this may result in serious injury. So, if you are feeling uncomfortable with a particular technique, stop at once and choose other techniques that align well with your body’s capabilities.
Always ensure the quality of rubber ball with the highest capability of burst-resistant and inflated properly. If not, the risk of injuries such as sprains, strains, fractures, or even concussions may happen.
2. Hula Hooping Workout
2a. What is the Hula hoop?
Hula hooping works better with some music in the background. It is considered a trendsetter type of exercise since the eighties and the fun is guaranteed to lose some weight.
With just a few hips of swing, can it help to lose weight?
Yes, if you swing your hip for 15 minutes a day, you can burn some calories up to 900 in an hour. It depends on how fast you are spinning the hula. In general, you can burn from 500 to 900 calories per hour.
You can also tone your skin and the abdomen with that hula spin if do it regularly. This is the fact that the abdominal muscles work hard with the hula swing.
Not only that, spinning the hula will boost your stamina, and the right music fits into this workout, this is going to be so much fun at the same time.
If you are a beginner on a budget, you will aim for some easy workouts at home to save more money. The hula hoop is a great choice in terms of equipment, compared to kettlebells, dumbbells, or treadmills which are way more expensive.
2b. How to get started using a Hula hoop?
Like the fit ball workout, you need a space without any obstacles around you to avoid any possible injury, as you swing the hoop.
Wear cloth that is not too loose as it may slow down the hoop.
Ideally, you need a hula hoop with a diameter of 36 inches is preferred for starting.
Remember, the hula hoop is a fun and easy workout. You will also need some basic practice and patience to enjoy it.
Now, get into your position and place one foot forward. If you are right-handed, use the right foot for this. Put the hoop around your hips, on your lower back. The hoop should be parallel to the floor.
Start by moving your upper body in one direction and push the hoop strongly (your hands should be away from your body or in the air). Instantly, move your hips forward and backward (not circle motion please) to keep the hoop up.
You should try to get the right rhythm of the hoop movement and keep moving it.
Spin the hula 15 – 20 times. If you bend your knees slightly, this will intensify the workout for your hips.
Check out this short video tutorial.
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2c. Hula Hoop General Precautions (MUST READ AND FOLLOW)
After your first few workouts, you may notice some bruises and pain around your hips on the first few days.
Don’t worry, this is normal for first-timer as your body is not used to the hoop motion yet. Thus these bruises and sore muscles appeared and will eventually decrease as you practice regularly.
That is why always start slow and according to your fitness level and movement ability.
A beginner should always spin slowly around the hips and stop once if the affected pain area becomes stronger.
3. Zumba Workout
3a. What is Zumba?
Zumba is a high-energy workout, Latin danced-inspired fitness program which combined Latin and aerobic moves.
It can be a fun way for physical activity and calories burned. You are to move to the rhythm of the music and there is no right or wrong way to do it.
You move, dance, and work out at the same time, and one of the best exercises for losing weight by burning calories and staying healthy.
Studies from the American National Institute of Health in 2012 show all the 19 female participants aged 19 – 22, had burned an average of 9.5 calories per minute during a 40-minute Zumba session.
That was nearly 370 total calories burned during that 40 minutes session, more compared to the same amount of time doing kickboxing, yoga, and aerobic steps.
However, the amount of calories burned depends also on the person’s age, genetics, weight, workout intensity, and overall physical fitness.
3b. How to get started with Zumba?
You don’t need any special skills. Anyone can do it.
All you need is the right video with great music, and a serious commitment to working out regularly and you will achieve your desired goals.
Choose the video that is geared up for beginners because it doesn’t involve too much footwork.
As you slowly progress up, go for the intermediate, then advanced level which consists of faster movement and more intrigued steps.
Most of the Zumba workout videos that you can search online on YouTube are free, starting with beginner levels.
You will need a full-body mirror so that you can dance in front of the mirror, to monitor and correct your steps for improvement. Once you are getting comfortable with a specific routine, you will be more confident.
Zumba moves are based on Latin-style dances, which means you will be doing cha-cha steps, salsa moves, and, meringue. As you become familiar with these types of dances, you will be able to perform some basic Zumba moves.
Start with the salsa moves which are easier to master. Your feet together. Step to the left and bend the knee slightly. Then step back to the middle.
Repeat this for the right feet. Keep doing this over and over, try to move your hips and hands to make it funnier.
Check out this short video tutorial.
Once you are getting more comfortable and familiar with the Zumba moves, you may want to add some weights to the upper body workouts, using small hand weights (around 1 – 3 pounds weight).
For more extra work on the core, add these hip shakes and booty shakes into your Zumba session.
You should aim for between 30 – 90 minutes for each Zumba session, 3 – 4 times per week for a start and gradually move up to 5 – 6 times per week.
However, the actual duration of this workout is based on your overall fitness and physical activity.
It is a great home workout doing it all alone or even funnier with your partner or friend, someone who is there to keep motivating you.
The importance of Zumba is to move, perform the best move you can, and have great fun.
3c. Zumba General Precautions (MUST READ AND FOLLOW)
A comfortable lightweight clothing that can handle sweat is recommended.
Wear shoes with low tread as this helps to support your movement easily.
Drink water to stay hydrated, 20 minutes before you start your dancing.
Eat something light (fruits or a healthy snack bar) or a meal two hours before you start your Zumba workout.
4. Traditional Yoga
Explore my blog on Yoga Exercises for Beginners
5. Pilates Workout
Explore my blog on Pilates Exercises For Beginners
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My Overall Thoughts: What Are The Easy Home Workouts To Do For Beginners
Trials and errors!
All of these workouts do require lots of constant practice to reach your fitness goals.
In general, you will experience A LOT of errors as you slowly move up with any of these workouts.
You are most likely feeling frustrating, fed up, and even giving up along the way.
However, don’t easily get distracted by all this negativity which will gradually make you give up.
Have some patience and positive vibes with you. For a beginner, start slowly and manage the time effectively to learn and master all the skills and techniques of your desired workout.
As always, before starting any new workout at home, consult with your health experts especially if you have recovered from any past injury, illness, or medications.
Golden rule again. Don’t forget to do some warm-up and cool down the body, 5 – 10 minutes before beginning.
Leave me a comment below and I will be back within 24 hours.
To your home exercise success!
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