Staying active and starting your fitness journey can be an exciting yet daunting experience.
Whether your fitness goals include shedding a few pounds, toning up, or just staying healthy, incorporating simple exercises into your daily routine can set a strong foundation.
Here’s the good news: even beginners can make significant progress with just seven basic exercises at home daily.
Imagine not needing to step foot in a gym to achieve your fitness goals. We’re here to introduce you to a set of exercises that not only fit your busy schedule but also target all the major muscle groups.
Think squats, lunges, planks, and more—these movements can help you build strength and endurance without the necessity of fancy equipment.
These seven exercises are straightforward, require minimal space, and can be adapted to different fitness levels. You’ll be surprised at how quickly you can see improvements in your strength and overall energy.
So, roll out a mat, put on your favorite workout playlist, and make these exercises part of your daily routine for a healthier, happier you.
Why Would You Workout Everyday For Beginners
It’s no secret that working out every day can make a big difference in our lives. But why should beginners commit to daily exercise? Let’s dive in.
Fitness Level and Progress
Starting with daily workouts helps us build a consistent routine. Consistency is key for improving our fitness level.
Every day we exercise, we’re a step closer to reaching our goals, whether it’s increasing strength, improving flexibility, or enhancing cardiovascular health.
Boost Metabolism
Daily exercise can boost our metabolism. Regular activity helps our body burn calories more efficiently, aiding in weight loss and preventing weight gain. This is crucial for beginners looking to kickstart their fitness journey.
Cardiovascular Health
Engaging in daily cardiovascular exercises like jogging or cycling can significantly improve our heart rate and overall cardiovascular health.
A healthy heart pumps blood more effectively, reducing the risk of chronic diseases like heart disease and stroke.
Mental Health Benefits
Working out every day isn’t just about physical health. It’s also phenomenal for our mental health.
Exercise releases endorphins, which are natural mood lifters. This helps reduce stress, combat anxiety, and improve our overall well-being.
Muscle Growth and Strength Training
Daily exercise that includes strength training supports muscle growth and increases muscle mass, which can aid in stability and functional fitness.
Squats, lunges, and push-ups are great examples of effective daily exercises.
All Ages and Stages
Exercise is beneficial for people of all ages. Whether we’re teenagers, adults, or seniors, incorporating physical activities into our daily routine helps maintain mobility, balance, and strength.
Prevent Chronic Diseases
Regular exercise is a powerful tool to prevent chronic diseases. From diabetes to high blood pressure, staying active can help us manage and reduce the risk of these conditions.
Functional Fitness
Practicing functional exercises daily can improve our ability to perform everyday activities, like lifting groceries or climbing stairs. This makes our daily life easier and reduces the risk of injuries.
7 Exercises To Do Everyday For Beginners
By incorporating these seven exercises into our daily routine, we can build strength, improve flexibility, and enhance our overall fitness. Each exercise targets multiple muscle groups, ensuring a well-rounded workout.
Exercise 1: Squats
Squats are a fantastic exercise for targeting the legs, stomach, and lower back.
Start by standing with our feet shoulder-width apart.
Bend our knees and lower our hips as if we’re sitting back into an imaginary chair.
Ensure our chest stays up and our back is straight. Then, return to the starting position.
Squats not only engage our quadriceps, hamstrings, and glutes but also help with balance and core stability. They’re perfect for adding strength to our workout without any equipment.
Exercise 2: Lunges
Lunges focus on the upper legs and glutes. This exercise enhances our balance and stability while strengthening the lower body.
To perform a lunge, step forward with one leg, lowering our hips until both knees are bent at 90 degrees.
Push back to the starting position.
We can alternate legs or stick to one leg at a time. Lunges effectively target the quads, hamstrings, and glutes. They also engage our core muscles to keep us steady.
Exercise 3: Planks
Planks are a core-strengthening powerhouse.
Starting in a push-up position with our forearms on the ground, we keep our body straight from head to heels.
Hold this position for as long as possible.
Planks target the core, back, and shoulders, providing a full-body workout that enhances core stability.
By incorporating planks into our routine, we can also improve posture and reduce the risk of back pain. Aim to hold the plank for at least 30 seconds, gradually increasing the duration.
Exercise 4: Push-ups
Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core.
Starting in a plank position, lower our body by bending the elbows, and then push back up to the starting position.
Push-ups can be modified by doing them on our knees or against a wall. This exercise is excellent for building upper body strength and core stability. For beginners, starting with a small number of reps and gradually increasing can help in building endurance.
Exercise 5: Pull-ups (Assisted)
Assisted pull-ups are great for beginners to build strength in the biceps, triceps, forearms, wrists, shoulders, and core.
Use a sturdy bar or resistance band for assistance.
Hang from the bar and pull ourselves up.
If a regular pull-up is too challenging, using resistance bands can provide the needed support. Assisted pull-ups engage multiple muscle groups and help build overall upper body strength.
Exercise 6: Shoulder Presses
Shoulder presses target our core, shoulders, and back.
Hold dumbbells or other weights at shoulder height, then press them overhead and lower back down.
This exercise is effective for strengthening the shoulders and upper back. By incorporating shoulder presses, we can enhance muscle strength and prevent injuries. Beginners can start with lighter weights and progress as they gain strength.
Exercise 7: Bodyweight Good Mornings
Bodyweight good mornings are excellent for targeting the lower back, hamstrings, and glutes.
Stand with our feet hip-width apart and hinge at the hips, keeping our back straight.
Lower our upper body toward the ground and return to the starting position.
This exercise helps improve posture and strengthen the posterior chain. It’s a simple yet effective move for beginners to incorporate into their daily routine.
What You Need To Be Careful Of Working Out Everyday
Exercising every day is beneficial, but it’s important to be cautious.
Overtraining: Too much exercise without rest can lead to overtraining. This might cause fatigue or decreased performance.
Let’s keep an eye on how our bodies feel. The signs of overtraining are our body’s way of saying, “Slow down!”
Form and Technique: Using proper form prevents injuries. Ever tried a squat and felt a weird twinge? That happens when our form is off.
Beginners, consider checking out instructional videos or getting some guidance. It’s worth the effort to stay safe.
Listen to Your Body: Our bodies are pretty good at communicating. If something feels off or too intense, it probably is.
Adjusting our workouts based on how we feel helps avoid injuries and keeps us motivated. Remember, it’s okay to take it easy some days.
Balance and Stability: Incorporating exercises that improve balance and stability helps us avoid falls and enhances our coordination.
Simple exercises like standing on one leg can make a big difference.
Exercise Equipment: Using dumbbells, resistance bands, or any exercise equipment, let’s ensure we’re using the right weights and resistance.
Starting light and gradually increasing will help us build a solid foundation without straining our muscles.
Spine and Posture: When working out, maintaining proper posture and protecting our spine is crucial. Exercises that strengthen our core can help support our spine and improve flexibility.
Sets and Reps: Let’s not forget the importance of sets and reps.
It’s easy to get carried away, but sticking to a plan that our bodies can handle will prevent burnout.
Tips For Working Out Everyday
Schedule It
Let’s set a specific time each day for our workout. It could be morning yoga or an evening run.
Make it a non-negotiable part of our daily routine, like brushing our teeth.
Start Small
Starting with just a few minutes of activity counts. Even a short walk or a couple of push-ups can make a difference.
Gradually, we can increase the duration and intensity as we build stamina and strength.
Accountability
Share fitness goals with friends, family, or an online community. Having someone to keep us accountable can be motivating.
Track our progress using apps or a journal to see improvements over time.
Mix It Up
Variety keeps things interesting. We can mix running, cycling, home workouts, and swimming to avoid boredom.
This also helps target different muscle groups and enhances overall fitness.
Prepare the Night Before
Lay out workout clothes and equipment the night before. This reduces excuses and makes it easier to get started the next day.
Convenience is key to consistency.
Listen to Your Body
It’s important to listen to our body and rest when needed. Overdoing it can lead to injuries.
Balance tough workouts with gentler exercises like yoga or walking.
Stay Hydrated and Fuelled
Drink plenty of water and eat a balanced diet to keep energy levels up.
Proper nutrition supports our fitness goals and helps us recover faster.
Celebrate Small Wins
Celebrate milestones and progress, no matter how small.
Lost a few pounds or managed a longer run? That’s worth celebrating! This keeps us motivated and on track.
How To Level Up Your Workouts
Progressive Overload
- To get stronger, we need to challenge our muscles.
- Gradually increase the weights, repetitions, or intensity of our exercises.
- If we lift 5-pound dumbbells today, let’s aim for 6 pounds next week.
- By pushing our limits, our muscles will adapt and grow.
Variety
- Doing the same routine every day can get boring. Let’s mix it up by trying different exercises.
- Ever tried High-Intensity Interval Training (HIIT) or circuit training? They’re great ways to keep things exciting. Plus, they help target different muscle groups.
Challenge Yourself
- It’s easy to stick with what we know, but real progress happens when we challenge ourselves.
- Set a goal to add an extra rep or hold a plank for an additional 10 seconds. Small challenges like these can make a big difference in our fitness journey.
Limits
- It’s important to understand our limits to avoid injuries. If an exercise feels too difficult or painful, it might be time to scale it down.
- Listen to our body and rest when needed. Pushing through discomfort is one thing, but there’s a fine line between that and causing harm.
Interval Training
- Ever heard of interval training? It’s a fantastic way to burn calories and build endurance.
- Alternate between high-intensity exercises and short periods of rest. For example, sprint for 30 seconds, then walk for a minute.
Repeat this pattern for an effective and time-efficient workout.