If you haven’t done much in the way of exercise since compulsory PD/H/PE classes ended in year eight there’s no doubt that many of the workouts out there (and even on here) could be a little intimidating. So if the phrase ‘high intensity interval training’ has you cowering in the corner, fear not – this post is for you!
There’s no denying that starting an exercise program can feel a little overwhelming, but when you weigh up the positives (overall wellbeing, weight loss, clearer skin, better sleep to name a few) versus the negatives (short-term discomfort) I think you’ll see what you need to do. Luckily for you, today I come bearing the gift of a simple workout designed especially for beginners, so there’s no need to be afraid
Simple no-equipment workout for beginners
Do 12-15 reps of each exercise (per limb if it’s a single limb exercise) and move through the circuit in its entirety before coming back to the first exercise. Rest for 15-30 seconds between exercises if you need to.
(detailed exercise explanations at the bottom of this post)
Your health and fitness really is too important to ignore and procrastinating for longer is not going to make that first push up any easier. Do yourself a favour and commit to performing this workout 2-3 times a week for the next four weeks – I promise you’ll notice a difference, and before you know it you’ll be crying out for a good HIIT session!
Have a great weekend!
Bench squats – these are a great way to ensure you keep good form. With feet shoulder width apart, core braced and chest up, lower into your squat until you feel your butt tap the bench. DO NOT allow the bench to take any weight or your knees to go past your toes. Push back up through your heels and return to starting position.
Incline bench push-ups – these modified push-ups are a great step between knee push-ups and toe push-ups. Place your hands a little wider than your shoulders and brace your core. Lower your chest to the bench then push back, ensuring your elbows bend backwards rather than out to the side, chicken-wing style.
Static lunges – take a large step forward so your knees and feet are pointing in the same direction. Keep your torso straight, your core engaged and bend your rear leg until your knee almost touches the ground. Push up through the heel of your front foot and don’t let your knee move past your toe.
Supermans – lie face down on the floor with arms stretched above your head and legs stretched out. Engage your core and lift legs and arms, hold for one second and lower back down.
Single leg bridge – lay on the ground with both knees bent. Raise one leg off the ground and straighten it so it is parallel to other leg. Squeeze your glutes and lift your hips (keeping them level). Hold at top for one second before lowering back to starting position.
Tricep dips – sit on a bench or stable chair with your hands under your hips. Lift your butt of the bench and move your hips off the bench. Bend your elbows and lower yourself, keeping close to bench. Push back up through heel of hand.
Plank – start on your elbows and knees, with your forearms rest on the ground. Lift your knees and straighten your legs so you’re supported through the balls of your feet (approx hip width apart). Keep your core switched on and avoid sticking your butt in the air or allowing your hips to drop.
Burpee – stand tall with your hands by your side. Squat down with your hands on the floor in front of you and kick your legs out into push up position. Kick your legs back in under you and then jump straight up in the air.