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Aim to complete this routine 3 times a week with rest days in between for optimal results. As you progress, increase the number of reps or sets, or try more challenging variations of each exercise. Build foundational strength and endurance with this 20-minute workout routine for beginners.
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Postpartum recovery is a beautiful yet challenging journey. Between hormonal changes, sleepless nights, and figuring out your daily routine, finding time for physical activity might feel overwhelming. Gentle exercise can be a great way to rebuild your strength, improve your physical health, and even boost your mental health. But with so many workout options out there, you might not know where to begin—that is, until now. The Women’s Health 4-Week Beginner Workout Plan takes the guesswork out of starting your fitness journey.
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With just a few simple exercises a few times a week, you’ll notice your strength, energy, and confidence grow. Stronger grip can improve performance in other exercises like pull-ups, push-ups, and weight lifting, and it also helps with everyday tasks. If you’re short on time, condense these into a 30-minute workout by reducing rest time. If you’re struggling to stay on track, remember that it’s common, especially early on.
Why Home Workouts Are Perfect for Beginners
The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well. You don’t need a gym, perfect timing, or expensive equipment to transform your life. Home workouts are flexible, beginner-friendly, and one of the most powerful ways to take control of your health without needing a gym.
- Choose just one objective, write it down, and commit to it.
- This is especially true when exercising in hot temperatures.
- This workout is also a great way to improve posture, reduce lower back pain, and support the healing process after childbirth.
- No matter your age or experience, starting an exercise routine has many benefits, says Kristen McParland, a NASM-certified personal trainer and nutrition coach.
- Donkey kicks are a great beginner exercise for the glutes.
- Variations of this plan will give you a balance of strength, cardio, and recovery—key components of any great workout plan for beginners.
Beginner Home Workout Routine: 3-Day No-Equipment Plan
Sophia, 42, turned to a no equipment workout routine to manage stress and anxiety. Before starting, she often felt overwhelmed and mentally exhausted. “The plank and push-ups were game-changers for me,” he says. His improved strength also boosted his posture and daily energy levels. I do not own the rights to these videos, and all copyrights belong to their respective creators.
Side Stretch (30 seconds per side)
Create a rigid structure from your ankles to your shoulders and hold it (B) . Assume a strong, straight armed plank position, creating a rigid structure from your ankles to your shoulders (A). Focus on tucking in your pelvis and squeezing your core, hard. Create as much tension as possible throughout your entire body and hold it for as long as you can (B) . Raise your heels up on a weight plate or block, keeping your heels within 6 inches of each other. Sink your hips back and bend at the knees, squatting down until the crease of your hips passes below your knee (B).
Step 2: Dress Comfortably
You may want a yoga mat for floor work, but it’s not required. As with any type of exercise, start slowly and listen to your body. If something causes pain (not just mild discomfort from working your muscles), stop and try something else.
Shoulder Mobility Stretch (30 seconds per direction)
Resistance bands check all those boxes, making them an effective option for strength training. Your postpartum body is beautiful and deserves all the love and care. Exercise isn’t about rushing back to your pre-pregnancy fitness level or shedding extra weight overnight. It’s about building strength, boosting energy, and feeling good in your fitness habit building own skin.
Home Workout #7: Attack of the Angry Birds
Before diving in, always consult your healthcare provider or physical therapist to get the green light for a postpartum workout routine. Take this day to relax so your muscles have time to repair. Still, if your body is craving some type of activity for recovery, you could stretch, go for a walk, or even try a treatment like a massage, sauna, or cold-plunge session.
Benefits of Full Body Workouts for Beginners:
“I love the healthy recipes with everyday accessible ingredients.” —Jackie C. “It kept me motivated daily and I was very proud of myself when I reached 100 straight days of doing something every day! “I love belonging to the Start TODAY community and the app helps to learn better eating and exercise habits. These habits can lead to a much healthier life.”—Mary H.
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