Starting a workout routine can be a daunting task but really it isn’t and well worth it once you begin to feel the positive effects of a healthy body in conjunction with healthy eating. Finding the time to exercise is a big factor in starting a routine which is why a lot of people are turning to a firm work out at home.
No need for a gym or to buy equipment. All you need is your own body weight, floor, wall, chairs, basically, any home furnishing will work. You can use milk cartons or a big laundry detergent bottle for weights, just adjust the liquid to fit your strength needs. If you have carpet then you have cushioned, if you do not then a yoga mat would be a good purchase.
The benefits of a good aerobic workout raise your heart rate, breathing, improves heart, lungs, and circulatory system functions. It challenges and strengthens the cardiovascular system by increasing oxygen in your body, push waste products out of your body and pumps blood to working muscles.
An important first step is a dynamic warm-up! Before starting any workout routine you have to warm-up your muscles for up to five minutes. This will loosen the muscles by getting them ready for the routine ahead maximizing your fitness performance.
The Dynamic Warm-Up
Warming up before a workout gives better performance and fewer injuries. A dynamic warm-up can make a big difference in your fitness performance. You should always use active movement like hops, rotations, and chest compression to loosen the muscles and get the blood pumping.
A warm-up will be more dynamic if you warm up the muscles you are planning to work out that day. For example, if you were doing weights then it would be best to do rotations of the neck, torso, arms, and legs. If you are a runner than a light jog right before the run would be ideal.
The Dynamic Warm-Up – Beginners
If you’re just starting on your fitness journey here is a great beginners warm-up that can be done in the comforts of your home.
- Jump ropes for 30 seconds
- 10 Body squats
- 5 Leg Lunges
- 5 Elevated push-ups/wall push-ups
A simpler routine would be to simply march in place while swinging your arms across your chest, high knees and toe touches. Your warm-up should be 4-5 minutes long. You to make sure your muscles have loosened enough not to cause yourself an injury. Tight and constricted muscles will work against one another, therefore, wasting energies that would benefit your performance.
Do what you can do. Only you know your limitations. Listen to your body.
Quick Cardio Blast – 27 Minute Work-Out (no equipment needed)
Each exercise is 60 seconds.
- Butt kicks
- alternating side lunges
- Jumping Lunges
- Forearm plank (60 sec. hold)
- Alternating side planks (60 sec. hold)
- Mountain climbers
- Burpee jumping jacks
Repeat each set 3 times. Push yourself as much as you can and do your best! It’s okay if you can’t get through the entire routine the first time. The more you do it the better you will become.
You can shorten your time from 60 seconds to 30 seconds each exercise. Build your strength and keep pushing through it! Soon you will be able to do the routine easily and eager to move on to one more challenging.
You should get into a habit of working out at least 30 minutes, 3 days a week. The last stage of the routine is the cooldown. Although, is not as necessary as the warm-up it is still beneficial to your body.
The Cool Down – Stretching is Optional
A cool down is a routine that allows your body to relax and lowers your heart rate. It is designed to get your body back to its normal pace for quicker recovery time.
Alternative methods can be yoga, meditation, a slow jog, or a walk. You do not have to have a set routine. Anything you can do that will lower your heart rate will work as a cool down. Below are a few examples of exercises you can do.
Aerobics challenges and strengthens the cardiovascular system by increasing its overall performance. It is a low to high-intensity work out that can be done in the comforts of your home with no equipment needed.
This firm workout gives you all that is needed in a full body cardio blast in about 27 minutes. It is not necessary to follow the routines by the letter but to try your best at each exercise. You know what you are capable of and what your body can withstand.
Find a routine that fits your individual fitness goals and needs. These routines can be tailor-made to fit you, your lifestyle, physical abilities/limitations, and time constraints. Search the internet, ask people, do your homework and research. It will benefit YOU in the end.
I am adding a Post Work Out Gummie Recipe that can be quickly made. Refreshing a fruity, it’s a quick pick me up and helps with your recovery time.
In a small saucepan over low to medium heat combine 1 cup unsweetened cherry juice, 1 large lemon (juiced), and 1 tbsp, raw honey. Slowly mix in 5 tbs. Gelatin (grass-fed beef), and stir till dissolved. Pour mixture into ice cube trays and refrigerate for about an hour or until gelatin is firm.
Let me know what you thought of the above post and if you have any questions! I would love to know if you tried the routines and how they worked out for you. Just leave me a comment below!
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