Sometimes it is hard to stay motivated and maintain a schedule while exercising. Do you want to start exercising but don’t know where to start, well here is a list of exercises you can do.
Choose your workout:
Depending on what you’re trying to focus exercising on, there are two types of exercises: cardio, strength, or a mixture of both.
Pick 10 different exercises:
For cardio, focus on exercises with different levels of intensity. Take, for example, you might alternate a high-intensity exercise, such as jumping jacks or burpees. The strength training, choose pushes, pulls, front-of-leg, back-of-leg. Core movements are squats, lunges, pushups, and dips.
Decide the length of each exercise:
Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps.
Get ready:
Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with a warm-up. You can do some warm-up stretches to get get your muscles nice and ready.
The workout:
Do 1 circuit if you’re a beginner but you can also do 2-5 circuits for a more intense workout. The more you get into a routine to exercise, the more exercise circuits you can add to push yourself further.
Cardio Circuit Workout (No Equipment)
- March in place — Lift the knees high and swing the arms – 1 min
- Jog in place, pushing the arms overhead – 1 min
- High knees – 1 min
- Slow, controlled Plyo-jacks – 1 min
- Regular jumping jacks – 1 min
- March in place – 1 min
- Skaters – 1 min
- Mountain climbers – 1 min
- High knees – 1 min
- March in place – 1 min
Strength Circuit Training (No equipment)
- March in place to warm up – 1 min
- Squats — 20 reps
- Reverse lunges — 12 reps on each leg
- Pushups (on the knees or toes) — 10-12 reps
- Dips — 10-12 reps
- Walking lunge with arms overhead — 10-12 reps
- Lateral leg lifts
- Planks
- Glutes bridge
- Back extensions
