Health and Fitness: 10 Easy Workouts

Hey Hai,

How are you? I am good. Are you feeling fit mentally and physically? If your answer is yes, then you are the health and fitness one.

If your answer is not known, ask the question yourself why am not feeling fit and healthy.

Doing regular exercise is good for your health. It helps to increase your energy level.

If you are decided to do workout regularly but don’t know to start and this article is for you. I’ll explain 10 simple and easy workouts for you to start briskly.

• How to get started

1. Fitness level

2. Check your health

• Plan and set realistic goals

• Time Level

• 10 easy workouts for beginners

• Healthy daily habit

1. Stay hydrated

2. Optimize your nutrition

• Burn your fat

• Stay motivated

How to get started

It is important to consider, some good things before you start your exercise journey.

Fitness level

Before you are going to start your workout, you must know your body’s health. You can analyze your body’s fitness level slowly and try to know what your body needs to be fit and find the solution for it.

Analyze your health condition, what you are eating now and what you are not to eat. Simply try to level up your health mentally and physically.

Fix in your mind to do simple and easy exercises minimum of a couple of weeks.

Don’t put stress on yourself and be relaxed. This is a very simple one to find your fitness level.

In my weight loss journey, apart from diet, I’ll do simple exercises to increase my energy level.

Don’t bother about your neighbors or surroundings, just neglect them and be yourself in a good way and spend some time for your self-estimation and try to solve the problem with it. Be brave always.

Check your health

It is advisable to check your body’s health condition before you are going to start your workout.

Consult your doctor and ask him to check your physical and mental. You shouldn’t have any injuries, cardiac problems, congenital problems, etc.

It’s your responsibility to know about your health condition. So, follow the steps that your doctor suggests. Take more concern for your body. Prepare your mind to stay away from unhealthy habits.

Make a plan and set realistic goals

It is highly important to set a goal in your mind. If you set this goal, your mind will remind you again and again to reach your goal.

Before you are going to start your workout, make a pre-plan and schedule it. It gives you more confidence to reach your real goal. Be prepared for it. I'll give you some ideas before you get started.

• Make a timetable

• Note your realistic goal

• Schedule the day and time

• Focus on your nutrients

• Choose your convenient place

• Check your physical and mental health

If you exercise regularly, it makes you feel great all day. Make your exercise routine part of your life. Don’t skip it for silly reasons.

There are lots of studies that that show if you do some exercise in the morning, you will be in a better mood all day long.

You will have more energy and you will certainly be a better colleague, friend, or partner (suggested by lifehack).

Time Level

It is a must to notice your time limit. Don’t stress yourself to do the exercise vigorously. You must try to give light workouts first. If you plan to do 60 minutes workout, before that, you can warm up yourself.

If you run for 10 minutes and take a breath and do relax walk for 2-5 minutes and again you can run for another 10 minutes.

So, the time limit is very important. Do exercises at least 30-40 minutes per day and 4-5 days per week. Try to do it at a low time level and slowly you can increase the time level of your workout.

10 easy workouts for beginners

Here are some simple exercises that will help you feel great the whole day long.

I. Bodyweight workout

There are many bodyweight workouts are there to follow. Here are some of them are listed below,

Body weight squats → 20×2 strengthens your arms, thighs, and legs

Pushups → 10×1 strengthens muscles and bones

Walking Lunges → 10×2 (each leg) reduces thigh fat and strength your leg

Dumbbell rows → 10×1 (use a water jug or other weight like a dumbbell) reduce your bun fat and flattens your belly

Plank → 15 sec×1 reduces fat all over the body

Jumping jacks → 30×2 strengthens your chest, leg, and hand

II. Chair workouts

You can do the chair exercise in your home or office anywhere. The upper and lower chair exercises strengthen your muscles and improve your posture. It is also a joyful exercise.

I personally tried a chair workout, in this workout, I burn 150 calories in 30 minutes. It is low effective but works well for beginners.

If you do this consistently, it will increase the muscle strength of your arms and legs. It builds healthy muscle bones and relieves back pain.

III. Dancing workout

Dancing is one of the happy workouts I have done. It also keeps you more active and well-minded.

You can do this exercise alone or in groups. I perform definitely group dancing workouts with my family.

You can enjoy your dance for at least 30 minutes a day. You definitely see good results. If you do a dancing workout, it enhances your health and boosts your immunity level.

Take a small break at every 10-minute session and take deep breaths, it improves your oxygen level and keeps your rate at normal (60-100 beats per minute).

IV. Shadowboxing

Shadow Boxing is one of the sports exercises. You can give punches through the air to the opponent person. It is quite common for beginner men.

It is a good physical activity that strengthens your full body muscles and tightens them. But don’t be confused to join this shadowboxing. No need to all.

You can do this boxing in your punching bag at home itself. It is an excellent full-body workout for muscle toning.

You can also simply knock out the air without any equipment. You can knock out your stress in your every punch.

V. Stair climbing

The Axis Bank suggests that climbing stairs are one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thigh, and calves, losing inches from those love handles and belly, and building great abs.

The Harvard Alumni Health Study reported that climbing stairs 10-19 flights a week (two to four flights per day) reduce mortality.

It is also a simple exercise, if you do it regularly, at least 20 minutes per day, it improves your lung function and cardiovascular system.

VI. Aqua jogging

It is deep swimming or running into the water. It is also a joyful exercise. It is one of the aerobic exercises.

The Healthline state that, aqua jogging is deep water running, is a form of cardiovascular exercise that mimics the motion of jogging while submerged in water.

You can do aqua jogging run laps in the pool or wear a flotation device around your trunk and run-in-place.

It is an excellent workout to burn more calories. You can do at least 30 to 60 of minutes aqua jogging workouts per day.

VII. Biking workout

Seriously, it is a fun-filled workout. Every man likes bike rides. Biking is not only the branded bikes like Royal Enfield, Hero Honda (lol), etc. It is also defined the bicycle riding.

Do exercise on your bike for 30 minutes, you can burn 200 calories. You can also do this workout with your friends or cousins and see the huge difference in your body.

It builds up your cardiovascular system and muscular system. It mainly strengthens your lower body, including your hips, thighs, knees, and legs. It is also enhancing your aerobic capacity.

VIII. Walking

It is a simple aerobic workout for every beginner. You can walk anywhere. It shows slow results and if you do it consistently, you can lose more calories.

Start walking for 5 minutes and gradually increase your time. You can aim for at least 30 to 60 minutes of workouts per day. It is one of the best full-body physical activities.

It improves your cardio fitness level. Increased energy levels prevent strokes, high blood pressure, cancer, and type 2 diabetes.

IX. Gardening / Yard Work

It is also like a kind of simple exercise for stress relief and relaxation. It is a very light workout for every beginner.

Stretch for 10 minutes first then alternate light activities with heavier ones. Cool down for 10-15 minutes, perhaps by snipping flowers or picking vegetables and you are done (Henry ford).

The gardening workout is similar to walking and bicycling. It also burns fat from body parts include, neck, shoulder, buttocks, arms, and abdomen.

It is also one of my favorite workouts at my home. It shows slow results without any side effects.

X. Online workouts

If you don’t have any ideas to do a workout, don’t worry there is another way you have. If you open your internet, it will suggest lots of online workout programs.

If you can afford it, you can join online workout programs. Otherwise, you can also have various free methods. You can do it at your home for your convenience. It also quietly works well.

Healthy habits

You must follow some healthy habits before starting your workout session.

Stay Hydrated

Keep your body hydrated, and drink 2 to 4 liters of water per day. In your workout, you can lose more energy.

So, hydrating your body to strength is very important. Take fresh juices at the interval of your exercise.

Optimize your nutrition

Include the maximum amount of nutritious food in your balanced diet. Avoid junk and processed foods.

Avoid fried and high-calorie foods. Take fresh vegetables, fruits, pulses, whole grains, legumes, and meat after your workout.

Burn more calories

If you are ready to become a workout freak, it is a good to choose your way.

Today’s obesity is one of the major problems in the modern world. Everyone has some medical issues in their body.

You can do simple exercise regularly; you can burn more calories and lose your weight easily. But be convenient to do the workout. You will become fit and healthier.

Stay motivated

It is highly recommending that, keep you always stress-free and happy at any time.

Be always positive minded and stay motivated at anywhere. Self-motivation is highly important for one who attain the goals.

Always stay away from negativity and read more good books for your more inner motivation. Always keep your surrounding happy, you can win anyone or anything in this world.

I appreciate you taking the time to read my blog. I sincerely hope that you found the information provided to be helpful and informative. If you have any questions or comments, please feel free to contact me. Your support is truly appreciated and means so much to me!