10 Best workouts for beginners at home (15 minutes)

Here are the 10 best home workouts to start with.

Total 2 sets of 10 to 15 reps per workout.

Take a rest of 1 minute between each move or workout.

It will take about 15 minutes.

Bridge

Begin your core and back with a bridge. It is an excellent workout to use as a warmup.

 

Directions:

1. Lie on your back with your knees bent.
2. Keep your feet flat on the floor, and your arms extended.
3. Pushing through your feet, raise your bottom off the ground until your hips are stretched, squeezing your glutes at the top.
4. Return to the start and repeat.

Chair squat

Squat to strengthen your legs and core. Starting with a chair under you will help you learn.

Directions:

1. Stand in front of the chair.
2. Keep your feet shoulder-width at a distance.
3. Toes pointed slightly out.
4. Bend your knees, lower back, and down until your bottom touches the chair.
5. Keep your arms stretched in front.
6. Push up through your heels and repeat.

Knee pushup

A pushup for beginners, this move will help you develop strength before trying a regular pushup.

Directions:

1. Go in a plank position of your knees.
2. Maintain a straight line.
3. Bend your elbows so that you can lower down.
4. Keep your elbows at a 45-degree angle.
5. Push up to start.

Stationary lunge

Hit your quads, arms, and hips with a stationary lunge.

Directions:

1. Split your posture with your right leg in front. 
2. Your right foot should be flat on the ground, and your left foot on its toes.
3. Bend your knees, stopping when your right thigh is parallel to the floor.
4. Push up through your right foot to return to the origin point. Repeat & then switch legs.

Plank to Downward Dog

This move will test your shoulders. You do not need weights for your shoulders anymore.

Directions:

1. Get into a high plank position, with your hands beneath your shoulders and your feet close.
2. Your body should make a triangle. Keep your neck still. 
3. Hold for a second, then Repeat.

Straight-leg donkey kick

Strengthen your hips with donkey kicks.

Directions:

1. Keep both your knees and palms on the ground.
2. Keep your back straight.
3. Start with your right foot out & keep your leg straight.
4. Hold your toes pointing down to the ground.
5. Take care to keep your hips to the ground. 
6. Return to the starting position & Repeat on another leg.

Bird Dog

It requires balance and stability. Start with this if you’re a beginner.

Directions:

1. Keep both your knees and palms on the ground.
2. Keep your back straight.
3. Keeping your neck still 
4. Keep your hips square to the ground. 
5. Pause for 2 seconds.
6. Repeat this.

Forearm plank

A full-body exercise that requires strength and balance.

 

Directions:

1. Be on plank position on your forearms. 
2. Your body should be in a straight line.
3. Hold it for 30 seconds to 1 minute.

Side-lying hip abduction

If you sit all day, this workout is for you. 

Directions:

1. Lie on the left side with left-hand and left leg straight. 
2. Lift your right leg up.
3. Maintain the position of your body. 
4. Make sure your hips don’t open up.
5. Return to the start & repeat. 
6. Repeat for the other side.

Bicycle crunch

It is for the back and legs

Directions:

1. Lie on your back
2. Bring your legs to 90 degrees up. 
3. Put your palms back on your head.
4. Crunch & bring your right elbow to your left knee.
5. Keep your right leg straight. 
6. Repeat for the alternative sides.

The toughest workouts are the most satisfying ones.

Note- Repeat all the workouts for each sides for same time duration for better results.

Images are taken from google.