Author: Marc Felgar / Source: Lifehack
Congratulations! You’re finally ready to shed some pounds, strengthen your heart and clear your mind.
While work-out routines are a dime a dozen, there are several routines that are proven to build strength, maintain bone density and improve balance, coordination, mobility and cardio.
While there’s been a lot of focus on the benefits of cardio training, strength training has tons of benefits as well. According to the CDC, strength training reduces the signs and symptoms of arthritis, diabetes, osteoporosis, heart disease, obesity and back pain. It even helps preserve brain function as we age.
Before starting any of the routines below, make sure to learn and focus on proper form. You should be constantly increasing your repetitions and weight to challenge your muscles to strengthen and grow.
1. 7 Minute Workout Routine
The first workout routine for beginners we’re going to preview was published in the American College of Sports Medecine’s Health and Fitness Journal.[1] The now famous 7 minute workout was found to have phenomenal health benefits for both endurance and weight loss.
The 7 minute workout uses high intensity interval training, in a sequence of 12 exercises that last for 30 seconds each, with 10 seconds of rest in between each exercise. As you get stronger, you can repeat the cycle 2-3 times.
That said, beginners can start doing the routine only once, and you’ll still get lots of benefits.
The routine itself uses the following exercises:
- Jumping jacks
- Wall sit
- Push-up
- Abdominal crunches
- Step-up onto chair
- Body weight squat
- Tricep dip on chair
- Plank
- High knees running in place
- Lunge
- Push-up and rotate
- Side plank
*Repeat 2-3 times.
The routine works all of your major muscle groups and will get your heart rate soaring. What we love about the 7 minute workout, is that it’s quick and you can do it anywhere – your home, office or hotel room. No weights, mats or special clothing required.
You can download a 7 minute workout app developed by the New York Times, or watch and follow through this video created by Lifehack:
2. Beginner Body Weight Routine (NerdFitness)
With one of the most popular workout websites out there, NerdFitness has developed a great body weight exercise routine that doesn’t require any equipment or weights and can be done just about anywhere.
We like this routine because it’s simple and effective. Do each exercise, and move onto the next without a break. After completing the round, rest for 30 seconds and repeat.
Do about 5 minutes of stretching to warm yourself up before starting the routine.
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 dumbbell rows (using a gallon milk jug)
- 15 second plank
- 30 jumping Jacks
*Repeat for 3 rounds
Do some stretches after you’ve finished your workout.
3. Starting Strength Beginner Barbell Routine
Starting Strength is one of the most popular, widely recommended and effective barbell routines out there. Around for almost 30 years, it’s simple to follow and only uses a barbell. Nothing else.
There are 2 workouts, which you do on alternate days. You only workout 3 days a week, and never 2 days in…
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