It can be quite intimidating to start a workout routine. There is so much to consider and you might not understand where to begin. Those who lead a busy life may not be able to hit the gym. However, it is possible to do an effective workout at home in just a few minutes. There are numerous workouts for beginners without equipment of any kind.
There are many ways you can do some exercises using your own body weight and the things around you. Here, we discuss the beginner-friendly workout moves that help you build strength, burn extra fat, and develop a mind-body connection so that you stay energetic all day.
Workouts for Beginners Without Equipment
Here are some of the best workouts that beginners can do without the need for dumbbells or any fancy gyming equipment.
The perfect bodyweight exercise for the upper body, push-ups are great for building strong arms, shoulders, chest, and abs. To perform this exercise, get the pushup position with the hands kept shoulder-width apart.
See that your hips don’t sag and the lower back remains flat. Slowly lower yourself keeping the elbows close to the body while descending.
You don’t need any equipment to get started with this form of workout. They suit both beginners and advanced readers. While you can always start with the standard version, there are variations that you can try as you progress.
Doing a wall pushup is a great way to decrease pressure on the joints. Then, you can try one-handed wall pushups as you get more comfortable. When you start with this exercise, do a set of 10-15 reps, rest, and then do another set.
A lower body strength exercise that you can do without any equipment, a Sumo Squat is a variation of the regular squat that beginners can easily do at home.
The difference is that you keep the feet in a turned-out position and take a wider stance. This type of squats works on inner thighs as well as other lower body muscles.
To do this exercise, stand with the feet kept wider than hip-width apart and turn the feet out. Clasp the hands together at the chest and bend the knees to lower your hips deeply in such a way that your thighs come parallel to the floor.
Keep the back straight and the upper body lifted. Ensure that the weight is on the heels and then rise up and straighten the legs to come back to the starting position.
One of the best no-equipment workouts for beginners, mountain climbers is a great cardio exercise that burns fat, increases heart rate, and boosts metabolism.
Though it looks simple, you can feel it as you get started. It uses the entire body and even the experienced can include it in their daily regimen with some variations.
This workout is done from a plank position and you alternate between the two knees, bringing them to the chest and back out again. You speed up every time until you get into a running position against the floor. Run as fast as you can while keeping the core tight. Make sure the hips don’t rise and they are at the same height as the starting position.
Hip bridges are simple to do and need no equipment. They activate muscles in the back and legs and provide an excellent way to strengthen the glutes. This exercise even helps release lower-back tension. And you can do them anywhere regardless of your fitness level.
For this exercise, you lie flat on your back and keep the knees bent, arms in a V position by the hips. The feet should be kept hip-distance apart and the heels away.
Push through the heels to lift up the hips squeezing the glutes. Your shoulders and knees should be in a diagonally aligned position. Don’t use the lower back to pull up.
Hold the position for 1-2 seconds and return to the original pose. Though this is a simple workout, you should keep it slow to make the most out of it.
You can start with 10 repetitions and progress to do 3 sets taking a break in between.
They are also called bodyweight squats and are a perfect addition to any workout program. While regular squats use weights, air squats are done without any equipment and focus on the glutes and thighs.
This workout helps build strength and balance in the lower body. They target hamstrings, thighs, and other lower body muscles. Air squats can also engage the core to achieve balance.
To do air squats, stand keeping your feet wider than shoulder-distance and toes pointed outwards. Then, bend the knees and lower the hips to a depth in such a way that your thighs are parallel to the floor. Bend your elbows keeping the weight on the heels.
Then, rise up and straighten the legs, squeezing the glutes to benefit the most from this workout. This process makes one repetition. You can do a set of 10 and then gradually increase the number as you get used to it.
This form of exercise works on the sides of the glutes and helps build stability and strength in the legs while improving the balance.
Side lunge targets lower body muscles like inner thighs, quads, and hamstrings and strengthens your core and thighs. It is a great beginner workout for flexibility and balance.
To do a side lunge, you stand keeping your feet hip-distance apart and clasp the hands in front of your chest. Then, step out to the side with your left leg and bend the left knee pushing the hip back.
Next, return to the starting position and do the procedure with the right leg. Complete the set by alternating the legs.
Crunches are great exercises for beginners who want to get active without any equipment right from the comfort of home. It is the best abs workout you can do as a part of your everyday strengthening regime. The bicycle crunch is great at activating the abdominal muscles, toning the thighs, and strengthening the core.
Start by laying your back flat on the floor, raising your head and shoulders a little. Position your hands on the back of the head.
Then, lift a leg and bend the knee towards the chest. As you do this, twist your core in such a way that the opposite arm reaches the knee bent. Alternate the sides and repeat the exercise ten times. Increase to do three sets every day.
Best Clip-On Fitness Trackers
Clip-on fitness trackers are designed to offer health tracking benefits without getting noticed. There are plenty of options to choose from.
A lot of people don’t like the idea of exposing that they are watching their health. Some others don’t like wearing a piece of plastic on the wrist. Clip-on fitness trackers are designed to offer health tracking benefits without getting noticed.
These devices are quite similar to fitness bands and have all the features with an extra facility of clipping anywhere.
Whether you are a gym-goer or simply conscious of your health, these lightweight clip-on fitness trackers can keep you updated on your workouts and activity along with various aspects of your health. Let us look at some of the best options for clip-on fitness trackers you can consider in 2020.
Fitbit Flex 2
Though originally a fitness band, this device can be easily transformed into a clip-on as it comes with a detachable band that can be replaced with a clip holder or any jewellery. It is one of the slimmest trackers available in the market.
Fitbit Flex 2 comes with five LED lights that indicate when you have reached your goal, when you are not being active for some time or when the battery runs out. You can track your workout progress on the Fitbit app.
It has the automatic activity detection called SmartTrack feature like any other Fitbit device and can identify what type of activity you are performing. It adjusts the data collected according to the activity detected. It has a waterproof design.
Misfit Shine 2
A brand owned by Fossil, Misfit makes numerous stylish fitness trackers. Shine 2 comes as a versatile tracker with a wristband and clip-on.
It has a simple design with a circular module with 12 LEDs that display your workout progress. It resembles a piece of jewellery.
Misfit Shine 2 automatically tracks calories, steps, distance and sleep quality. As there is no screen, you should view the data on the app.
It has a unique animation light that notifies you if you have been idle for a while. You also get notifications for calls and messages.
The fitness tracker is a non-charging style with a battery life of about 6 months. It is water-resistant up to 50 metres so you can easily jump into the pool without any worries.
A powerful clip-on fitness tracker with a pedometer, the Omron HJ325 Alvita has an included strap to allow clipping onto the clothes.
You can easily attach it to the waist belt to give accurate tracking. Its tri-axis technology allows it to keep the readings accurate regardless of the positioning. It has a plastic body in blue colour.
The tracker has a simple design with three buttons and a rectangular screen. You can easily select the type of tracking you want like calories, steps or distance. If you enter your height and weight, it can measure the stride length for you.
You get all the data on the device itself and need not install any app on the phone. The device resets at midnight and starts recording the data for the new day and holds seven days of data. You can use the power-saving mode to increase battery life.
Garmin Vivofit 3
This fitness band doubles as a clip-on tracker when the module is detached from the strap and put into a clip. The tracker comes in a variety of colour options and sizes.
It is a simple device with nothing fancy-looking but does the job it is designed for. It has a small screen with a little button that allows scrolling between different options.
Garmin Vivofit 3 lets you view info like steps count, date, time, distance travelled and more. You can start an activity or sync it to the phone using the same button.
This tracker can automatically detect what exercise you are doing and records the data accordingly. Not only does it track core activities like walking, running, cycling and cardio but also tracks the quality of sleep.
You can use the app on your smartphone and sync the tracker to see all the information in detail. What makes the Garmin fitness tracker stand out is its amazing battery life.
It is a non-replaceable type but lasts for years before having to be replaced. So you never need to worry about charging the device. It is also one of the most budget-friendly options available.
A small fitness tracker with a width of just 0.8 inches, Fitbit One offers you a highly discreet tracking device. It includes a sleep wristband so that you can prevent falling off when you sleep.
It supports various activities like running, walking and gym workouts. It collects data such as distance travelled, steps, time and others.
The clip-on tracker also keeps a tab on your sleep and can even wake you up with a vibration function.
Like other Fitbit devices, it connects to the app to let you see your goals, progress and enter your sleep quality and foods eaten. It has a built-in Lithium-ion battery that lasts for up to two weeks before having to charge again.
A tiny fitness tracker designed to clip on the clothing, Nokia Go makes use of a small, circular E Ink screen to track your activities.
An affordable option for those who need a simple activity tracker, this device is designed to be comfortable. It has a small display that shows you the time and step count. You can use the screen itself as a button to push for more info.
Nokia Go is lightweight and waterproof and has great battery life. It comes with a strap in attractive colour options to wear it as a watch.
It also includes a case that allows you to wear it discreetly as a clip-on device. You can easily clip it to your key, pocket or clothes.
Clip-on fitness trackers come in a wide variety with different features and prices. Some of them have screens while others need using the app to view the tracking information. Some of these are waterproof while others are not.
Make sure you know what you want to track with the device before choosing one. A little research will help you pick the right one that fits your budget and provides the features you are looking for.
How Long Does Your Body Need To Rest Between Muscle Training Workouts?
Rest between muscle training workouts is an important aspect of any successful training regimen.
It is easy to believe that a dedicated workout program has no break. However, if you have done some research on strength training and muscle building, you may know that rest between muscle training workouts is an important aspect of any successful training regimen. Giving your body the time to repair and heal itself after intense training is much more important than you may realize.
If you don’t give your muscles sufficient downtime, it is possible that your progress slows down and you find it difficult to reach your goals.
Enough rest between muscle training workouts is necessary for gaining mass. However, the exact time you should rest your body depends on a number of factors. In this post, we discuss everything you need to know about resting during muscle training.
Why You Need Rest After Workouts?
You might have heard that we actually break and tear muscles, ligaments and bones when we exercise. When you undergo a strength training, the muscles experience micro-tears which are then healed by using protein to become stronger than before.
The muscles that tear send a signal that they are injured and need to be healed. Special cells responsible for regeneration and growth come into action at this time. This is how muscles increase in size and strength due to strength training.
The period after the workout is called muscle-protein synthesis where muscle growth takes place in the form of recovery. This period varies depending on the intensity of the workout and other factors.
The tougher you work, the longer is the MPS period. It is generally 24-48 hours for most people. Experienced lifters can have a shorter MPS as compared to a novice who can take longer than 48 hours.
Numerous other factors including stress, sleep, protein intake, age, gender and diet also affect MPS.
Rest is needed between workouts to rebuild the torn tissues well. When the muscles are in the recovery phase, nutrients are transported to heal them and rest ensures that they are healed stronger than they were before the activity.
This means the rest is crucial to muscle growth and strength. It is an important part of the workout process and can affect how effective the workout routine turns out to be.
How Long Should You Rest Between Muscle Training Workouts?
The exact time you rest your body between strength training workouts will depend on your routine. The recovery time for the muscles varies on the basis of how the workouts are split up.
For most people, a day’s rest after training for 5-6 days in a row works if the workout days are split to cover 1-2 muscle groups in each session.
This is because you are already giving a break to each muscle group all through the week even if you hit the gym regularly.
This rule works only for those who rotate their muscle groups in the upper and lower body throughout the week.
However, if you are somebody who just divides the training between upper and lower body, it is advisable to do both back to back and then take a day’s rest before repeating the process again. A day’s off will give all your muscle groups enough time to recover.
For high-intensity interval training and cardio workouts, the time you give to the body to rest between workouts depends on the intensity.
If you are performing full-body, intense HIIT workouts, you should rest a day after a day’s training because you work the major muscle groups in the body. However, this does not apply to other lighter cardio workouts.
Indulging in light to moderate cardiovascular activity every day during the week is not a problem because this system does not need recovery time like muscles. This means you can opt for cardio workouts on those days when you have off from other training.
As the rest needed between workouts can vary, it is a good idea to give 24-48 hours of rest to the body before training the same muscle group.
This means if you work on your upper body on Monday, you can train the lower body on Tuesday and then again the upper body on Wednesday. Moreover, low-intensity workouts can interfere with strength training as well.
A cycling session, for example, damages the leg muscles that you involve during a leg workout. So depending on how intense your workout was, you should give recovery time to the body.
Listen To The Body
The time your body needs to rest between workouts depends on workout routine and the intensity. However, you can feel when you overtrain. You can experience signs and symptoms like muscle soreness, difficulty sleeping, feeling tired and more when you are overdoing. The key is to always listen to your body.
If your workout calendar says it is time to work on the lower body and you are having difficulty walking and climbing stairs, you should give your body an extra day to heal rather than pushing anyways. If you wait one more day, you may feel stronger and more refreshed and make the most out of your regime.
Risks of Ignoring Rest Between Workouts
Workout breaks down muscles so that the body rebuilds them. Muscles grow when the protein synthesis is better than the breakdown.
Not allowing enough rest between workouts can lead to more breakdown than MPS which means you actually lose mass. Nobody would want this to happen; so it is necessary to rest properly for an effective workout program.
Training too frequently without resting can not only lead to muscle loss but also hamper your performance, reducing your gains to a great extent. Overtraining can also affect your overall health and well-being negatively.
You can experience signs of overtraining like muscle weakness, fatigue, lost appetite, depression, chronic injuries and insomnia. Any of these symptoms, if they last for a few days, indicate that you are not giving enough recovery time to your body between workouts.
In the end, only you can determine how much rest your body needs between workouts. Focus on how you feel during the exercises. If you are allowing enough recovery time, you should feel fresh and not fatigued.
If you feel any symptoms of overtraining, don’t get the strength or mass as expected or have a bad performance, you should give some more rest to the body. Moreover, pay attention to the diet, sleep and stress levels to stay healthy.
Best Fitness Trackers For Weightlifting
Most fitness trackers offer basic functions to track cardiovascular workouts, here we look at the best fitness trackers for weightlifting.
The fitness tracking technology is growing like never before and today, you can find a plethora of devices to track different types of sports and exercises. However, most fitness trackers offer the basic functions to track cycling, running and swimming, here we report on the best fitness trackers for weightlifting.
A few brands include the function for weight lifting. This can make it a bit difficult for active users who incorporate weight lifting into their fitness and workout routine.
But there are some manufacturers who have introduced devices that track resistance training. They use the latest technologies and features to track weight lifting activities.
In this post, we look at some of the best options for weight lifting fitness trackers that help you record all the aspects you would want to stay on the top of your workout.
A company that needs no introduction, Fitbit has introduced some really powerful trackers that dominate the industry.
The reason is that some of their devices are feature-packed and able to track whatever you give them, and Fitbit Surge is one of these. It is a smartwatch that has a built-in optical heart rate monitor. This lets you keep track of your heart rate all day.
The watch also tracks your physical activity so you can track how active you have been and how many calories you have burnt whether you are lifting in the gym or going for a walk.
By getting an idea of how active you are, you can plan your training and schedule your workouts. You can sync the watch with your phone or computer to see all the stats.
The on-board accelerometer of this watch can be used to log reps during weight lifting. It also lets you enter training-related data and notes.
For those who do a lot of weight training, this watch certainly replaces a dedicated weight lifting tracker. The most impressive feature of Fitbit Surge is its GPS tracking that works great for cyclists and runners.
Garmin Forerunner 935
Garmin has secured a leading place in the world of fitness tracking for some years. They have become popular among athletes for their consistently functional watches.
The Forerunner 935 is the best thing that the manufacturer could offer to weightlifters. This tracker comes loaded with a number of features that make it ideal for weight lifting.
The most impressive thing about this fitness tracker is the lightweight design at just 50grams. This means you can wear it comfortably during intense workouts. Moreover, the device comes equipped with many sport modes so that you can find the right set of features and programs tailored to the activity you are doing. This feature would help users who include multiple workouts in their daily routine.
The fitness tracker connects automatically to the online platform where you can not only track your progress but share it with others. The device monitors your daily routine and performance and tells you if the workout is productive and whether you are undertraining or overtraining.
To help you with weightlifting, the tracker includes an electronic compass, barometer and other functions.
A fitness tracker designed exclusively for weight training, Beast Athlete gives you real-time monitoring of your workout on your smartphone screen.
The number of metrics it can record is pretty impressive. You get speed, tension, time, explosiveness, power, average power, reps, intensity, muscle density and many other metrics with this tracker.
This device has a magnetic sensor which can be attached to the machine or weight you use for your workout if you don’t like wearing a band.
The tracker keeps a record of your daily training and guides you towards the optimal zones for achieving the goal. All the information is stored in the online portal, a performance-based training diary dedicated to weight lifting.
Apple Watch Series 5
The greatest offering from Apple, Watch 5 comes with an integrated cellular and GPS system to help you track your workouts better. It is probably the best smartwatch for tracking fitness. The watch has a stylish, durable design ideal for workouts.
It comes with an accurate HR monitor so you can just wear the watch and rely on the data for tracking your workout.
The watch face is easy to read and gives you a clear picture of your exercise, suggesting what areas you should focus on.
It supports tracking the metrics you need for weight lifting. Its unmatched connectivity with other devices allows customization to suit your workout requirements.
It is designed to be waterproof and features heart sensors, ECG app and compass to offer advanced metrics for different types of activities. It recognizes a variety of workouts including weight lifting and suits athletes of varying levels.
This model is sure to impress those who want a uniquely designed tracker for their fitness activities. It has a case that is generally not seen in fitness trackers. It is quite comfortable to wear and monitors all the basic metrics including pace, distance, heart rate for activities like walking, running and cycling.
Atlas Wristband can automatically detect the activity you are doing and show you the appropriate stats for the workout. It displays the number of reps for the exercise, making it easier for you to track it.
As far as weightlifting is concerned, the wearable can record your velocity and muscle focus. You can also use it to customize your workout and view your program in 3D. It is also swim-proof and resists water up to 30 metres.
Now that we know some of the best fitness trackers for weightlifting, choosing the right one is a matter of personal preference. The first thing you should consider is the comfort of the device. It should not get in the way of your workout activities.
Then you should focus on the features the tracker offers. Make sure the model you choose has everything you want to track during your weight lifting.
Lastly, check that the fitness tracker is built to be strong and durable because weight lifting is a heavy exercise and you certainly want a sturdy companion that can withstand the wear, bumps and drops.
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