Home Workouts: A Complete Guide for Beginners

Starting an exercise routine can be challenging, especially if you're a beginner. But don't worry, you don't need to go to the gym or buy expensive equipment. With this guide, you can start exercising effectively at home.

1. Heating and Cooling

Before starting your core workout, warm up for 5-10 minutes. This is important to increase blood flow to your muscles, reduce the risk of injury, and prepare your body for exercise. Some warm-up movements you can try:

Jumping jacks
Jogging on the spot (walking on the spot)
Arm and leg rotation

After finishing your workout, cool down for 5-10 minutes. Stretching helps reduce muscle tension and speeds recovery. Hold each stretch for 15-30 seconds without bouncing.

2. Types of Exercises You Can Do at Home

Choose a few movements from the categories below and build them into a daily or weekly routine.

Cardio

Cardio exercise helps increase your heart rate and burn calories.

Jumping jacks: A jumping movement while opening and closing the legs and arms.
High knees: Run in place while raising your knees as high as possible.
Burpees: A compound movement involving a squat, push-up, and jump.
Mountain climbers: Movement like climbing a mountain in a plank position .

Strength Training

This exercise helps build muscle and increase metabolism.

Squat: A squat movement that trains the thigh and buttock muscles.
Push-ups: An exercise to work your chest, shoulder, and arm muscles. If this is too difficult, you can do them with your knees touching the floor.
Plank: An exercise that involves holding the body in a straight position like a plank to train the core muscles.
Lunges: A movement of stepping one leg forward and lowering the pelvis, working the thigh and buttock muscles.

Flexibility and Balance Exercises

Yoga: Yoga poses train strength, flexibility, and balance.
Stretching: Do dynamic stretching before exercise and static stretching afterward.

3. Example of a Weekly Training Schedule

For beginners, start with 2-3 times a week, with a one-day break in between.

Example 1: Full Body Routine

Warm-up: 5 minutes
Cardio: Jumping jacks (3 sets, 30 seconds)
Strength: Squats (3 sets, 10-15 reps), Push-ups (3 sets, 5-10 reps), Planks (3 sets, hold 20-30 seconds)
Cooling: 5 minutes

Example 2: More Intense Training

Perform each movement for 45 seconds, then rest for 15 seconds. Repeat 3-4 rounds.
Putaran 1: Burpees, Squat, Mountain climbers, Lunges
Putaran 2: High knees, Push-up, Plank

4. Important Tips for Beginners

Listen to your body. If you feel pain, rest. Don't push yourself.
Consistency is key. It's better to exercise 15-20 minutes every day than an hour once a month.
Increase the intensity gradually. Once you get used to it, add time, repetitions, or sets.
Drink enough water. Make sure you're well hydrated before, during, and after exercise.
Stay motivated. Find some uplifting music or invite a friend to work out together virtually.