Every time the new year rolls around you promise to start working out every day - it starts off well, and eventually life gets in the way.
You buy a year’s membership at your nearest gym, go for a few days, and decide to take a day off - and before you know it, your workout wear is gathering dust.
Or, you start off your fitness journey with discipline and dedication, but a lack of guidance results in an injury and you lose track.
At least one of these situations is familiar to most of us - we’ve all been there. And we’re not here to judge - working out as a beginner can be daunting for many reasons, and building the habit is not easy. It can be disheartening when you don’t see immediate results (or the results you expected) and that can make continuing a challenge.
That’s why, we’ve put together this piece that’s chock-full of tips and simple movements that will finally get you started off on the right foot.
What to keep in mind when you start working out
Start slow: Sure, this one’s pretty obvious, but a reminder doesn’t hurt. If you’ve just started your fitness journey, you can’t be expected to be planking for two minutes and pushing out twenty push-ups. Start off with simple, basic movements - a mix of cardio and strength - to slowly build up your stamina.
Have the right attitude: It’s not all or nothing. Missing a day doesn’t mean you’ve failed. There will be bumps in the road but consistency is key - all you need to do is get back at it.
Set realistic expectations: It’s easy to fall for clickbaity pieces on the internet that tell you how to lose 10 kgs in a month. But the truth is, that kind of weight loss isn’t healthy or sustainable. And if weight loss is your end goal, aim for a reasonable 2-3 kgs a month, and you should see results provided you’re consistent with your workouts (and are eating right).
Listen to your body: If you feel any kind of discomfort or pain, don’t push through it. Take your time to recover and get back to your fitness routine once you’re a hundred percent.
Here are some moves to get you started
You’ve made up your mind to start - and now all that’s left to do is to get moving! Try these simple yet effective moves to begin with.
- Take a large step backwards and lower your hips into a regular lunge position
- Jump up and switch legs (back leg to the front, front leg to the back)
- Jump up again and switch legs back to starting position. Repeat for however long feels comfortable
Plank Walk Outs
- Start by standing at the end of your mat
- Place your palms flat on the ground
- Walk out into a high plank position ( (palms on the floor, under your shoulders, feet back behind you with your knees straightened. Feet must be between hip and shoulder width)
- Walk hands back to the starting position. Repeat for however long feels comfortable
- Lie down on your back
- Place your hands underneath your buttocks
- Keep your lower back on the ground as you lift one leg off the ground while the other hovers just above the floor
- Hold for a couple of seconds, and switch legs
- Continue in this fluttering motion for as long as you feel comfortable
- Sit on the floor and keep your legs straight in front of you
- Bend your knees slightly, flex your feet and keep your heels on the floor
- Hold your hands in front of your chest and lean your torso back
- Keep your core engaged and twist your torso from right to left as you keep your legs still. Repeat for however long feels comfortable
- Stand at the top of your mat with your feet shoulder width apart, arms by your side
- Place your palms on the floor in front of you
- Jump your feet back to land in a plank position
- Jump feet back in front so they land outside your hands
- Reach arms overhead and jump into the air
- Lower back into a squat as you land for your next rep. Repeat for however long feels comfortable
Sounds Interesting? We’ve got just the program for you
If you’d prefer a more structured approach to your workouts, we’ve got you covered. Our ‘Sweat it out’ program includes simple movements to build your strength and stamina, along with bodyweight exercises that will aid muscular endurance.
Our trainer Shwetha will lead you through this two-week series of workouts split according to body focus - upper, lower, and full body.
Why choose this program?
These workouts are split into six per week according to body focus, targeting all the muscles and effectively building strength. Conditioning is included as well to drive up the heart rate and boost athletic capacity.
The workouts incorporate:
- A combination of circuit training, tabata and HIIT for variety and intensity
- Body focus split (upper, lower, full) to train each part at least twice a week
- Simple movements that are performed consistently for a longer time to build endurance
Here’s why this split is so effective
- It trains each major muscle group and is combined with movements specifically tailored to increase strength and burn fat
- It allows plenty of recovery time between muscle groups
Getting started with your fitness journey can be hard - but with the right approach and mindset, it doesn’t have to be. A few simple moves, done consistently, can have more of an impact than you think. All that’s left to do is bring out that workout gear and jump right in!