{"id":5077,"date":"2021-07-05T03:44:40","date_gmt":"2021-07-05T03:44:40","guid":{"rendered":"https:\/\/idlgym.com\/?p=5077"},"modified":"2021-07-05T03:50:37","modified_gmt":"2021-07-05T03:50:37","slug":"home-gym-workout-for-beginners","status":"publish","type":"post","link":"https:\/\/idlgym.com\/home-gym-workout-for-beginners\/","title":{"rendered":"2 Best Home Gym Workouts for Beginners"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5077\" class=\"elementor elementor-5077\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-75d64ab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"75d64ab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8aa41d7\" data-id=\"8aa41d7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-097a628 elementor-widget elementor-widget-text-editor\" data-id=\"097a628\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>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.<\/p><p>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\u2019ll want to follow a simple routine that targets all muscle groups, all without overwhelming yourself. And with, you\u2019ll want to be sure you\u2019re taking in healthy calories to balance it out.<\/p><p>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?<\/p><p>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?<\/p><p>Here\u2019s all the information you need to know about the <strong>best home gym workout for beginners<\/strong>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7143631 elementor-widget elementor-widget-heading\" data-id=\"7143631\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Beginner Home Gym Workouts<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a977f0 elementor-widget elementor-widget-text-editor\" data-id=\"7a977f0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The ideal workout consists of three major components: circuit training, cardio training, and strength training.<\/p><p>If you\u2019re used to using weights, you\u2019ll want to maintain the limit for now. If not, you can always use 0.5 kg hand weights to start. Again, you\u2019ll want to be sure you\u2019re not overdoing it. <\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79ccf09 elementor-widget elementor-widget-heading\" data-id=\"79ccf09\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Workout#1:<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2451d68 elementor-widget elementor-widget-text-editor\" data-id=\"2451d68\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>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.<\/p><p>This workout is more intense, though, so be prepared. You can take a minute during each step to drink water or pause. Otherwise, don\u2019t 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\u2019s muscles to work.<\/p><p>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.<\/p><h4><span style=\"color: #09d080;\">Warm-up:<\/span><\/h4><ul><li>\u00a0Ten jumping jacks<\/li><li>\u00a0Ten jumping rope<\/li><li>\u00a0Ten kickbacks<\/li><li>\u00a0Ten knee jumps<\/li><li>\u00a0Dynamic stretches for legs and arms<\/li><\/ul><h4><span style=\"color: #09d080;\">Bicycle Maneuver:<\/span><\/h4><p><strong>Focus muscle: Oblique and abs<\/strong><\/p><ul><li>15 reps x 3 <\/li><\/ul><h4><span style=\"color: #09d080;\">Butterfly Push-ups:<\/span><\/h4><p><strong>Focus muscle: Oblique and abs<\/strong><\/p><ul><li>\u00a0Ten reps x 2<\/li><\/ul><h4><span style=\"color: #09d080;\">Push-Ups:<\/span><\/h4><p><strong>Focus muscle: Oblique and abs<\/strong><\/p><ul><li>Ten reps x 2<\/li><\/ul><h4><span style=\"color: #09d080;\">Bench Dips:<\/span><\/h4><p><strong>Focus muscle: Triceps<\/strong><\/p><ul><li>Ten reps x 2<\/li><\/ul><h5><span style=\"color: #09d080;\">Dumbbell Squats:<\/span><\/h5><p><strong>Focus muscle: Glutes<\/strong><\/p><ul><li>20 reps x 3<\/li><\/ul><h4><span style=\"color: #09d080;\">Dumbbell Calf Raises:<\/span><\/h4><p><strong>Focus muscle: Calves<\/strong><\/p><ul><li>20 reps x 3<\/li><\/ul><h4><span style=\"color: #09d080;\">Crunches:<\/span><\/h4><p><strong>Focus muscle: Abs<\/strong><\/p><ul><li>15 reps x 3<\/li><\/ul><h4><span style=\"color: #09d080;\">Dumbbell Lunges:<\/span><\/h4><p><strong>Focus muscles: Quads and hamstrings<\/strong><\/p><ul><li>Ten reps x 3<\/li><\/ul><h4><span style=\"color: #09d080;\">Cool Down:<\/span><\/h4><ul><li>Dynamic stretches<\/li><li>Arm raise<\/li><li>Leg stretches<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2daf329 elementor-widget elementor-widget-heading\" data-id=\"2daf329\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Purpose and Effects of Workout#1:<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0a31af elementor-widget elementor-widget-text-editor\" data-id=\"a0a31af\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Professionals recommend this best home gym workout for beginners; the\u00a0typical 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\u20132 minutes.<\/p><p>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.<\/p><p>The purpose of this workout is to get your limbs moving. Especially if you live a sedentary lifestyle, it helps to take 30 \u2013 40 minutes to work out those muscles. According to the <a href=\"https:\/\/www.who.int\/news\/item\/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who\">World Health Organization<\/a>, physical inactivity is one of the leading causes of diseases.<\/p><p>If you follow this workout at least 3\u20134 times, you\u2019ll not only see a difference in your weight, you\u2019ll 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.<\/p><p>It is recommended as the Best Home Gym Workout for Beginners because it can get you on your goals quickly.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-124d90a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"124d90a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-23a032c\" data-id=\"23a032c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-db9b644 elementor-widget elementor-widget-heading\" data-id=\"db9b644\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Workout#2:<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f003bf9 elementor-widget elementor-widget-image\" data-id=\"f003bf9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/idlgym.com\/wp-content\/uploads\/2021\/07\/Dumbells-1024x683.jpg\" class=\"attachment-large size-large wp-image-5085\" alt=\"Best Home Gym Workout for Beginners\" srcset=\"https:\/\/idlgym.com\/wp-content\/uploads\/2021\/07\/Dumbells-1024x683.jpg 1024w, https:\/\/idlgym.com\/wp-content\/uploads\/2021\/07\/Dumbells-300x200.jpg 300w, https:\/\/idlgym.com\/wp-content\/uploads\/2021\/07\/Dumbells-768x512.jpg 768w, https:\/\/idlgym.com\/wp-content\/uploads\/2021\/07\/Dumbells.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d639710 elementor-widget elementor-widget-text-editor\" data-id=\"d639710\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>While this workout is less exhausting than the one before, it\u2019s 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.<\/p><p>Released by Adidas\u2019, this <a href=\"https:\/\/www.youtube.com\/watch?v=vJI6FE9rd8E&amp;ab_channel=adidasRuntastic\">Runtastic workout<\/a> 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 \u2013 18 minutes to finish.<\/p><p>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\u2019re finished.<\/p><h4><span style=\"color: #09d080;\">Goblet Squat<\/span><\/h4><p><strong>Focus Muscle: Glutes, quadriceps, hamstring, and calves<\/strong><\/p><ul><li>Ten reps using dumbbells<\/li><\/ul><h4><span style=\"color: #09d080;\">Shoulder Press<\/span><\/h4><p><strong>Focus Muscle: Biceps and Triceps, and upper back<\/strong><\/p><ul><li>Ten reps (you can do this standing or sitting)<\/li><\/ul><h4><span style=\"color: #09d080;\">Dumbbell Row:<\/span><\/h4><p><strong>Focus Muscle: Back, chest, glutes, lower back, and triceps<\/strong><\/p><ul><li>Ten reps<\/li><\/ul><h4><span style=\"color: #09d080;\">Stiff-Legged Deadlift<\/span><\/h4><p><strong>Focus Muscle: Glutes and hamstrings<\/strong><\/p><ul><li>Ten reps<\/li><\/ul><h4><span style=\"color: #09d080;\">Chest Press<\/span><\/h4><p><strong>Focus Muscle: Upper body<\/strong><\/p><ul><li>Ten reps<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-079879e elementor-widget elementor-widget-video\" data-id=\"079879e\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=vJI6FE9rd8E&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-27ccc47 elementor-widget elementor-widget-heading\" data-id=\"27ccc47\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Purpose and Effect of Workout#2:<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d9447c elementor-widget elementor-widget-text-editor\" data-id=\"1d9447c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>You may repeat this workout 3 \u2013 4 times during the week.<\/p><p>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\u2019t cause yourself any further injuries.<\/p><p>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\u2019t allow you to lose many calories, so if your main goal is weight loss, you\u2019ll want to add more intense workouts or even a run after you conduct this routine.<\/p><p>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\u2019ll notice a vast difference in your weight tolerance and endurance.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-758160b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"758160b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ce0f864\" data-id=\"ce0f864\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18754 elementor-widget elementor-widget-heading\" data-id=\"ce18754\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What to Know When Working Out at Home<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-09791f6 elementor-widget elementor-widget-text-editor\" data-id=\"09791f6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The workouts mentioned above will benefit you greatly, but only if you follow them safely.<\/p><p>Do not use heavy weights if you\u2019re not used to them. Do not start working out at a higher level than what you\u2019re used to. Keep yourself hydrated before, during, and after the workout, and give yourself some rest during the week.<\/p><p>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\u2019t overdo it. You\u2019ll begin experiencing health issues that will impact your plans if you\u2019re not careful.<\/p><p>Also, when working out, wear the right gear. Shoes meant for workouts, comfortable form-fitting clothing\u2014you\u2019ll want to be without distractions, and those uncomfortable twinges and aches when working out with dumbbells.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-50e47e7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"50e47e7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-812543d\" data-id=\"812543d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e79fc02 elementor-widget elementor-widget-heading\" data-id=\"e79fc02\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Wrap Up Best Home Gym Workout for Beginners<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ff390f elementor-widget elementor-widget-text-editor\" data-id=\"1ff390f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>At-home workouts are very convenient if you don\u2019t live near a gym or just want to work out at home in peace.<\/p><p>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!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>As a beginner, you\u2019ll want to follow a simple routine that targets all muscle groups, all without overwhelming yourself. And with, you\u2019ll want to be sure you\u2019re taking in healthy calories to balance it out. the Best Home Gym Workouts for Beginners offer to get in shape with fewer efforts and strain.<\/p>\n","protected":false},"author":1,"featured_media":5083,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[27],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2 Best Home Gym Workouts for Beginners - idlGYM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/idlgym.com\/home-gym-workout-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2 Best Home Gym Workouts for Beginners - idlGYM\" \/>\n<meta property=\"og:description\" content=\"As a beginner, you\u2019ll want to follow a simple routine that targets all muscle groups, all without overwhelming yourself. 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