Whether you want to get ripped or maintain the body you already have, all your workout goals are possible if you follow the proper routines, even if you are working out at home.
In the same way, as gym workouts help you become stronger, home gym equipment or even a weight set can offer the same results if you use it correctly. As a beginner, you’ll want to follow a simple routine that targets all muscle groups, all without overwhelming yourself. And with, you’ll want to be sure you’re taking in healthy calories to balance it out.
As far as calories are concerned, limiting junk food intake and focusing more on vegetables, fruits, fish, and more, or just getting medical information and instruction, can make a massive difference. But what about your workouts?
With so many workout routines available online on weight loss, muscle gain, and definition, how do you decide on the best exercises that would give you the body you want?
Here’s all the information you need to know about the best home gym workout for beginners.
Beginner Home Gym Workouts
The ideal workout consists of three major components: circuit training, cardio training, and strength training.
If you’re used to using weights, you’ll want to maintain the limit for now. If not, you can always use 0.5 kg hand weights to start. Again, you’ll want to be sure you’re not overdoing it.
Workout#1:
You can follow this workout without using weights since it primarily focuses on improving muscle definition. For any exercise that requires dumbbells, you can use a weight that suits your fitness level.
This workout is more intense, though, so be prepared. You can take a minute during each step to drink water or pause. Otherwise, don’t waste time. We want to burn as many calories as possible within a small duration. This is crucial since we want this to be a short workout that forces all the body’s muscles to work.
And remember, if you give up mid-way, do not be discouraged. Think about the time you did cover, and use that as an inspiration for the next workout.
Warm-up:
- Ten jumping jacks
- Ten jumping rope
- Ten kickbacks
- Ten knee jumps
- Dynamic stretches for legs and arms
Bicycle Maneuver:
Focus muscle: Oblique and abs
- 15 reps x 3
Butterfly Push-ups:
Focus muscle: Oblique and abs
- Ten reps x 2
Push-Ups:
Focus muscle: Oblique and abs
- Ten reps x 2
Bench Dips:
Focus muscle: Triceps
- Ten reps x 2
Dumbbell Squats:
Focus muscle: Glutes
- 20 reps x 3
Dumbbell Calf Raises:
Focus muscle: Calves
- 20 reps x 3
Crunches:
Focus muscle: Abs
- 15 reps x 3
Dumbbell Lunges:
Focus muscles: Quads and hamstrings
- Ten reps x 3
Cool Down:
- Dynamic stretches
- Arm raise
- Leg stretches
Purpose and Effects of Workout#1:
Professionals recommend this best home gym workout for beginners; the typical duration for this workout is around 30-40 minutes. But do not worry if it takes a bit longer to complete, as long as the gaps between each exercise did not exceed 1–2 minutes.
This workout stretches out all your muscles and increases blood flow to regions that you may not use regularly. You can follow this workout every day and perhaps combine it with another workout if you feel yourself getting used to the motions.
The purpose of this workout is to get your limbs moving. Especially if you live a sedentary lifestyle, it helps to take 30 – 40 minutes to work out those muscles. According to the World Health Organization, physical inactivity is one of the leading causes of diseases.
If you follow this workout at least 3–4 times, you’ll not only see a difference in your weight, you’ll also feel more energized, and your joints will feel less creaky too. It will not necessarily help you gain muscle mass, but if you want to maintain weight or even lose a few pounds, pairing it with a brisk 30-minute walk will do you good.
It is recommended as the Best Home Gym Workout for Beginners because it can get you on your goals quickly.
Workout#2:
While this workout is less exhausting than the one before, it’s not any less impactful. The goal of this full-body workout is to ensure that your muscles and joints get the movement they need within a small amount of time.
Released by Adidas’, this Runtastic workout performed by coach Evo follows five exercises, each requiring ten reps, and you will be repeating the entire set five times. This will take about 15 – 18 minutes to finish.
You will need a pair of dumbbells that are weighty enough to challenge you and a bottle of water because you will be sweaty by the time you’re finished.
Goblet Squat
Focus Muscle: Glutes, quadriceps, hamstring, and calves
- Ten reps using dumbbells
Shoulder Press
Focus Muscle: Biceps and Triceps, and upper back
- Ten reps (you can do this standing or sitting)
Dumbbell Row:
Focus Muscle: Back, chest, glutes, lower back, and triceps
- Ten reps
Stiff-Legged Deadlift
Focus Muscle: Glutes and hamstrings
- Ten reps
Chest Press
Focus Muscle: Upper body
- Ten reps
Purpose and Effect of Workout#2:
You may repeat this workout 3 – 4 times during the week.
The purpose here is to create as much movement as possible so your muscles gain some form of strength. This workout is perfect if you experience pain or joint stiffness. However, if your pain is substantial, we recommend using smaller weights so you don’t cause yourself any further injuries.
You can pair this workout with a walking workout or even a brisk walk outside. At first, you will feel a little tired, but rest assured that your body will thank you in the days to come. Keep in mind that this workout won’t allow you to lose many calories, so if your main goal is weight loss, you’ll want to add more intense workouts or even a run after you conduct this routine.
Either way, you want to use this workout to improve your muscle tone. As you get used to the weights, increase them per kg and take it to the next level. You’ll notice a vast difference in your weight tolerance and endurance.
What to Know When Working Out at Home
The workouts mentioned above will benefit you greatly, but only if you follow them safely.
Do not use heavy weights if you’re not used to them. Do not start working out at a higher level than what you’re used to. Keep yourself hydrated before, during, and after the workout, and give yourself some rest during the week.
Maintaining your body is a great idea, but not if you become obsessed with the plan. Your body needs time to rest and recuperate after it goes through an intense workout. Take this time to nourish and hydrate it. Take a cheat day if you want to. But don’t overdo it. You’ll begin experiencing health issues that will impact your plans if you’re not careful.
Also, when working out, wear the right gear. Shoes meant for workouts, comfortable form-fitting clothing—you’ll want to be without distractions, and those uncomfortable twinges and aches when working out with dumbbells.
Wrap Up Best Home Gym Workout for Beginners
At-home workouts are very convenient if you don’t live near a gym or just want to work out at home in peace.
Follow the information given above, and start doing the right thing to strengthen your bones and muscles. Your body needs this extra work to carry you to your goals!