We know some people have a tendency to throw themselves in at the deep end when starting a new fitness regime, immediately tackling a brutal weights workout or frenetic HIIT class. That’s admirable in a way, but also likely to leave you so sore you can’t (or won’t) train again for weeks afterwards.
This home workout for beginners is challenging, but judged perfectly to start you on the road to getting fitter and stronger without completely wrecking you. It’s been put together by Tough Mudder UK’s official fitness trainer Born Barikor and doesn’t require any equipment.
Barikor has also provided instructions for a warm up, which-we heartily advise following to help your body prepare for the workout.
Warm Up
Complete two rounds of the following to get the heart pumping and muscles moving.
1 Marching on the spot
Time 45sec
March on the spot, lifting your knees high towards your chest.
2 Heel digs
Time 45sec
Stand in front of a small step and alternate lifting your legs to tap the step with your heel.
3 Step out jack
Time 45sec
From standing, step your feet out to each side while lifting your hands above your head, then bring your feet back together and your hands back to your sides.
4 Butt kicks with overhead reach
Time 45sec
Flick your heels up to kick your butt while stretching your arms overhead. Alternate legs.
Dynamic Stretches
Complete your warm-up with two rounds of these dynamic stretches.
1 Leg swings
Time 45sec
Support yourself against a wall while swinging one leg back and forth. Swap legs halfway through the time.
2 Hip rotations
Time 45sec
Stand with your hands on your hips. Move your hips around in a large circle. Swap the direction of the rotation after a few circles.
3 Open and close the gate
Time 45sec
“Open” the gate by lifting your knee and rotating it out to the side, then close it by reversing the rotation and bringing your foot down. Alternate legs.
4 Windmill
Time 45sec
Stand with your arms stretched out to the sides at shoulder height. Bend at the hips and bring your right hand down to your left foot, keeping your legs as straight as possible. Then come back up and repeat on the other side.
Beginner Home Workout
Now you’re fully warmed up, tackle four rounds of these four exercises.
1 Squat
Time 30sec Rest 30sec
From standing, sit back and lower until your thighs are parallel to the ground, then push back up to standing.
2 Lunge
Time 30sec Rest 30sec
From standing, take a big step forwards with one leg and lower until both knees are bent at a 90° angle. Drive back up to standing and then lunge on the other leg.
3 Walking burpee
Time 30sec Rest 30sec
From standing, reach down to put your hands on the floor, then step your feet back one at a time to come into a high plank position. Step your feet back up to your hands and stand up, reaching your hands above your head.
4 Kneeling or wall press-up
Time 30sec Rest 30sec
For the kneeling press-up, get into a high plank position, then rest your knees on the floor. Lower your chest towards the floor, then push back up. For the wall variation, lean against a wall supported by your hands with arms straight. Bend your elbows to “lower” your chest towards the wall, then push away.
