One of the most common resolutions people have is to get in shape. But the majority of people never through! This can be credited to a variety of reasons, one of which is being unprepared. Today, we’re here to help you combat this reason with a full quickstart guide and some of our top tips and tricks to get yourself in gear. Be sure to consult your physician if you have any medical conditions that may affect your ability to participate in increased physical activity.
How to Start
A great way to establish a basic level of fitness is simply walking every day. Hitting at least 10,000 steps every day is a good start on your road to fit. Walking is a low impact form of cardio that gets the body moving and heart rate up without being too intense. In addition to walking, there are a variety of moves you can do at your own home to continue your journey. The best part? You don’t need any equipment! Your own body weight makes these moves beneficial to you. Be sure that you are properly stretching both before and after your workout to avoid any injuries. Drink plenty of water to stay hydrated and avoid lactic acid build up or cramping in the muscles.
Move #1: Squats
Work that booty! Keep your feet shoulder-width apart and slowly sink your hips back to a 90 degree angle. Be sure to keep your knees behind your toes. Easier variation? Use a wall for support and slide your upper body up and down the wall while completing your squat. Harder variation? Add a little jump between reps to transition into squat jumps! You’ll quickly feel the burn in your quads with this one.
Move #2: Lunges
Lunges also work that booty along with your core and leg muscles. Pick which leg you want to start on and step it back so that both knees are bent at a 90 degree angle. Once again, be sure that your knee is not coming in front of your toe! Variation #1: Pulse while in your lunge to get that burn going. Variation #2: Jump lunges! Instead of stepping back to switch legs, jump!
Move #3: Wall Sits
Similar to the modified squat, position yourself with your back against the wall. Slowly slide yourself down until your legs are at a 90 degree angle, keeping your knees behind your toes. Sit here and hold for as long as you can! You’ll feel this in your thighs and core. Time yourself and try to beat your time from the day before!
Move #4: Push-ups and Burpees
The dreaded push-up. While they seem to be nobody’s favorite, they’re great for your entire body! Easier variation? Drop to your knees instead of your toes! Harder variation? Burpees! Start on your feet, drop down, jump your feet back, do your push up, jump your feet back in, stand up, and take another little jump, and repeat!
Move #5: Jumping Jacks
A childhood favorite. Jumping jacks are a great, fun cardio move you can do to get that heartbeat pumping. Be sure to fully extend your arms and hold that core tight! Need an easier variation? Instead of jumping, step one foot out and then back in, alternating sides. Lower impact but still gets the blood pumping!
Move #6: Planks
Another great full-body move. Perform this in low-plank on your elbows or in high-plank on your hands. Easier variation? Drop to your knees! Harder variation? Try some side planks. Stack your feet and raise your off-hand into the air. See how long you can hold your plank and try to beat it the next day!
Move #7: Leg Raises
Lay on your back. Place your hands underneath you at the small of your back for some extra support. Keeping them straight, raise your legs into the air as far as you can, bending at the hip, with the goal being to get them straight into the air, perpendicular to the ground. Slowly lower them back towards the ground without actually touching, and raise again. Do both legs together or switch off sides!
Move #8: Crunches
Work that core with some crunches. Crunches are great because there are so many variations you can try. Straight leg crunches, side crunches, or step it up and go for the full sit up. Try a fun alternative and using an exercise ball to spice things up. Regardless of what variation you try, make sure you hold your core tight.
Move #9: Glute Bridges
Booty, booty, booty! Lay with your back on the floor, knees bent with feet on the floor. Squeeze your core and thrust your hips into the air, squeezing your glute muscles at the top. To increase difficulty, raise one leg up off the ground and continue the move the same way.
Move #10: Mountain Climbers
Mountain climbers quickly get the blood pumping and your breathing spiked. Drop down into a high plank and start toe tapping upwards. The more skilled and fit you are, the quicker you can go. Start nice and slow, focusing on form and precision.
Looking for More Guidance?
If you’re someone that needs more guidance in your routine, there are tons of options out there for at home video workouts! Some of our favorites are:
Founded by Yoga Girl herself, Rachel Brathen, oneOeight is a wonderful platform where you can stream various yoga and meditation videos to help with your practice. We are huge fans of both yoga and meditation! Yoga is great for stretching and believe it or not, strength training too. A great way of cross-training, adding some yoga into your rotation is a must.
Have instant access to thousands of workouts from top-tier super trainers! These range from Beginner to Advanced and cover a whole range of styles. You can do mixed martial arts one day, yoga the next, and crazy cardio after that! If you’re someone who gets easily bored, BOD is a great option for you with its huge variety of options.
BBG stands for Bikini Body Guide -- 28 minute workouts using just your body weight (or weights if you opt for the BBG Stronger variety!) that you can complete at home. Yes, please! These HIIT (high intensity interval training) workouts will get you sweating fast. Wonderful results from a body-positive crowd focused on being the healthiest you can be!