If you don’t exercise often, your cardiorespiratory endurance is generally poor, so you can exercise at home first, improve your cardiorespiratory endurance, develop exercise habits, and then go to the gym to exercise.

This article is suitable for most beginners, so the difficulty will be relatively low and the time will not be too long. It is recommended to exercise at home every night.

Supplement : If you already have a fitness card, all the exercises in this article can be done in the gym, because the gym has mirrors, which can make it easier to observe whether your movements are standard, and the space is more spacious, and the special training room mats can also be better protected. Own. When going to the gym, it is recommended not to rush to practice the equipment at the beginning, but gradually.

Required equipment: yoga mat, sneakers.

Optional equipment: tights, dumbbells (or a water bottle filled with water), elastic bands, foam rollers.

1. Warm up (5 minutes)

Jog in place (1 minute) + rest 20 seconds + jumping (30 reps) + rest 20 seconds + high leg raises (30 reps).

If it doesn't heat up, do another set of jumping jacks and high leg raises.

Warm up

Warm up

2. Active joints + dynamic stretching (5 minutes)

It is mainly to move the wrist, shoulder and ankle joints to avoid injury.

Active joints

Active joints


Dynamic stretching is to allow the body to better adapt to subsequent movements.

Cross swing arm

cross swing arm


Walking with hip lift

Walking with hip lift

Lunge left and right

Lunge left and right

Lunge twist

lunge twist

3. Exercise (20~30 minutes)

Because it is aimed at beginners, the purpose is to improve cardiorespiratory endurance, and the intensity is not high, so there is no need to particularly entangle the exercise position and the sequence of actions, and it depends entirely on the mood.

Do each action for 40 seconds (or 10 reps) and rest for 20 seconds as a group.

Choose 5 to 10 movements every day, complete 10 sets every day for the first few days, and then improve according to your own situation, until you complete 20 sets and 30 sets.

You can also use mobile apps, such as Keep, FitTime, etc. Choose an exercise that suits your difficulty.

Emphasis: In all the following movements, you should not hold your breath, exhale hard when you need to exert force (you must be able to hear the sound of exhalation), and inhale when you return to the original position. For example, when you push up, you exert force. You should exhale and inhale when you put it down.

3.1 Whole body exercise

Running in place (faster than jogging)

Climbing in situ

Running in place

3.2 Chest (Female)

Incline push-ups: You can lift a little higher to reduce the difficulty, and the entire core should be tightened.

Chest (Female)

Kneeling push-ups

Kneeling push-ups

Resistance band chest press

Resistance band chest press

3.3 Chest (Male)

Push-ups, wide push-ups

Push-ups, wide push-ups

3.4 Back

Prone: The posture of the arms can be changed, such as Y-shaped, W-shaped, T-shaped, etc.


Towel pull-down: The same as the high pull-down, just grab the two ends of the towel and pull down from the top of the head to the chest.

Towel pull-down

Towel rowing

Towel rowing

3.5 Legs

Squat against the wall

squat against the wall

Sofa squats: Many people can't do standard squats at first. They can stand in front of a sofa or chair. When squatting, they squat until their buttocks almost touch the sofa.

Sofa squats

Lunge: can step forward and backward separately


3.6 Core

Crunches: Be careful not to leave your lower back off the ground and not to strain your neck.



Straight arm support: If you can't do standard plank support, you can do straight arm support first. Pay attention to tightening your core and keeping your body in a straight line.


Straight arm support



3.7 Arms & Shoulders

Dumbbell Curl: Pay attention to the entire movement, the arm is close to the body, do not swing back and forth.

Dumbbell Curl

Bend over side raise

Bend over side raise

Bend over dumbbell arm flexion and extension: pay attention to keep your back straight, keep your upper arm in one position and don't move.

Bend over dumbbell arm flexion and extension

4. Stretching (about 10 minutes)

Stretching is a must, and it can greatly relieve muscle soreness. Even if you don't exercise, stretching every day is especially good for the body, relieving fatigue, and it is more effective than doing a massage.

5. Relax the foam roller (optional, about 5 minutes)

There are many ways to use the foam roller, according to the back of the calf, the back of the thigh, the buttocks, the front of the thigh, the two sides of the thigh, the waist, the back, and the chest.

August 02, 2022 — Zachary FitBeast
Tags: home fitness

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