Top 10 Beginner-Friendly Home Workouts: Sarah’s Journey in Canada

Working mother Sarah Thompson from Vancouver, Canada, found it difficult to maintain her level of activity throughout the COVID-19 lockdown. She was unable to follow her usual exercise regimen, just like many others. She felt overburdened by her hectic work-from-home schedule and two small children. However, Sarah made the decision to alter her ways and began working out at home. These easy, beginner-friendly workouts gradually improved her energy and well-being. Here are the top 10 beginner-friendly at-home routines that helped Sarah get started if you’re new to fitness or need a simple way to keep active at home.

Jumping Jacks

One excellent method to increase heart rate and warm up is to perform jumping jacks. They’re an easy full-body workout that anybody can do, even a novice. This was the first exercise Sarah did to get her body moving and give her more energy.

How to Implement It:

1. 1. 1. Place your arms at your sides and your feet together as you stand.
      2. Stretching your legs wide and lifting your arms above your head, leap high.
      3. Restart by leaping back to the beginning position.

Duration: between 30 and 60 seconds.
Advantages: Promotes calorie burning and cardiovascular health.

Bodyweight Squats

Squats are an excellent workout to build strength in your core, glutes, and legs. Because she could simply perform squats in her living room and they didn’t require any special equipment, Sarah loved doing them.

Method:

1. Ensure that your feet are shoulder width apart.
2. With your chest raised, sag down as though you were sitting on a chair.
3. To get back on your feet, push through your heels.

Reps: 3 sets, 10-15 reps.
Benefits: Increases leg strength and aids with balance.

Modified Push-Ups

Although push-ups may appear difficult to novices, strengthening your upper body by beginning with modified push-ups (on your knees) is a terrific idea. Sarah started with them and progressed gradually to complete push-ups.

Method:

1. Start on your knees in the plank posture.
2. After lowering your chest to the ground, raise it back up.
3. Maintain a firm core throughout the entire exercise.

Repetitions: 3 sets of 8–10
Advantages: Builds strength in the arms, shoulders, core, and chest.

Planks

One of the best core workouts is the plank, which is suitable for beginners as well. Because planks strengthened her lower back and helped her tone her abs, Sarah adored doing them.

How to Implement It:

1. Straighten your body and assume a forearm plank position.
2. Keep your body in this posture and contract your core.

Time: Work your way up to one minute by starting with 20 to 30 seconds.
Advantages: Promotes better posture and core strength.

Lunges

Lunges are a great way to strengthen your legs and enhance your balance. To increase her flexibility and strengthen her legs, Sarah started doing lunges every day.

Method:

1. Place your feet together as you stand.
2. Take a single stride forward and bend your body until your rear knee nearly touches the floor.
3. Rise back up and change your legs.

Repetitions: 3 sets of 10–12 for each leg.
Benefits: Enhances balance and strengthens the legs and glutes.

Glute Bridges

Glute bridges are excellent for working the glutes and lower back. After spending the entire day at her desk, Sarah utilized this exercise to release some of the stress in her back.

Method:

1. With your feet flat on the ground and your knees bent, lie on your back.
2. Firm your glutes and raise your hips toward the ceiling.
3. Retrace your steps slowly.

Reps: 12–15 in three sets.
Benefits: Increases lower back flexibility and glute strength.

Mountain Climbers

A cardio exercise that works the core is the mountain climber. Sarah enjoyed performing things to get more energy and burn calories.

How to Implement It:

1. 1. Assume a high plank stance at first.
   2. As if you were running in place, quickly bring one knee up to your chest and then swap legs.

Duration: between 30 and 60 seconds.
Benefits: Helps burn fat and tones the legs and core.

Burpees

Although burpees may seem difficult, they are an excellent way to increase general fitness and burn calories. When Sarah started to feel stronger and more assured during her workouts, she added them to her regimen.
Method:

1. 1. 1. Once you are standing, squat down and put your hands on the ground.
      2. Reposition your feet into a plank posture, then propel yourself forward and raise your arms to stand.

Repetitions: 3 sets of 8–10
Benefits: Burns fat and improves cardiovascular fitness with a full-body workout.

Chair Dips

Sarah worked her triceps and shoulders with chair dips using a solid chair even though she didn’t have any weights at home. Using furniture you currently own, this task is simple to complete.

Method:

1. 1. 1. 1. Place your hands on the seat while you sit on a chair’s edge.
         2. Lower your body by swiveling out of the chair and bending your elbows.
         3. Return to the starting position by pushing up.

Reps: three sets of twelve.
Benefits: Builds shoulder and arm strength.

Wall Sits

Wall sits are another simple exercise that works wonders for your legs. Sarah loved doing these because they didn’t require much space, and she could easily do them while waiting for dinner to cook.

How to Do It:

1. 1. 1. 1. Stand with your back against a wall.
         2. Slide down into a squat position with your knees at a 90-degree angle.
         3. Hold this position as long as you can.

Time: 20-30 seconds to start, building up to 1 minute.
Benefits: Strengthens the thighs and glutes, and improves endurance.

Sarah’s Transformation

Sarah’s energy and attitude significantly improved after committing to these simple at-home workouts. She felt stronger, fitter, and more confident in a matter of months. Her experience serves as evidence that getting in shape doesn’t require a costly gym or equipment. Anybody can begin their fitness journey with these easy exercises if they are committed and consistent.

These simple at-home exercises are ideal for beginners, regardless of your level of experience or desire to maintain an active lifestyle while at home. Like they did for Sarah, try incorporating them into your daily routine to see how they support you in maintaining your health and fitness.