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Top 19 Weight Loss Workout for Novice at Home You Should Give It A Try

Are you one among them grappling with time management and losing weight? If Yes, then

Practising and maintaining a congenial workout routine at home may lessen the burden and helps in ideal time management for activities and tasks to be performed round the clock. 


I tried it myself as well and believe me it worked really well on me. Earlier I was overweight and tried several workout routines and followed numerous diet plans but none worked. 


Slowly I started realising losing hope of fulfilling my goal. I tried one more time as ‘the last try may be an ultimate win’, so I researched a lot and found some best workouts at home followed them with regularity and got superb results of losing 4 inches and 5kgs in just two weeks. 


Today I am going to share the list of top 19 handy workouts which I performed throughout my weight loss journey. You can easily perform them at home with some basic equipment including exercise mat, dumbbells, chair and resistance band. These workouts are ideal for newbies and target the entire body.


1. Five Minutes Full Body Stretching

 

How To Do 

  1. These are a total of 14 stretches from head to toe. 
  2. All these stretches are warm up workouts to be performed before performing vigorous exercises to gain flexibility.
  3. Starting right from neck stretch to shoulder, chest, waist, knees and working down to the toes. 
  4. Take deep breaths throughout these warm up workouts to get better results.

Perform each stretch for 20 seconds. 


2. Front Raise To Lateral Raise

How To Do 

  1. Hold the pair of dumbbells in each hand
  2.  Now raise both hands parallely straight in front and lateral position alternatingly.
  3. Repeat the steps for 10 times each.

3. Bent Over Row

How To Do 

  1. Hold the pair of dumbbells parallely in each hand and keep it straight.
  2. Stand straight, keep your feet at hips distance apart and slightly bent your legs.
  3. Hinge up the hips to allow the chest come down, keeping your backbone straight and go ahead with your shoulders back. 
  4. Now perform a row by squeezing your shoulders blade together, elbows drive to the back and then release the dumbbells back down. 
  5. Repeat the steps for 10 counts.
  6. Wide On Row-Hold the dumbbells in both hands keeping your knuckles straight and  the entire body in the similar position as in bent over row. 
  7. Now perform the row by squeezing your shoulder blades and coming back down. 
  8. Repeat the steps to 10 Counts.
  9. This workout will target different muscles of your upper back body parts.

4. Dumbbell Upright Row

    How To Do 

    1. Grab the dumbbell in the palm of each hand facing it down, usually with less than shoulder width grip.
    2. Maintain a straight position and hold the weight on the top of your thighs with arms extended, your shoulders blades bend back and your feet spread slightly. This is the initial position to start this workout.
    3. Now exhale as you use your dults to raise the dumbbells vertically while bending your arms up and moving your elbows out to the sides until the weight reaches to the chest level. 
    4. Ensure to keep the bardolls close to the torso as you lift them. 
    5. Tightly contract your dults at the top of the movement.
    6. Hold the contraction for a while and then inhale as you slowly lower your dumbbells back to the initial position.
    7. Ensure to keep the torso stationary throughout this workout.
    8. Repeat the process for 10 counts.

    5. Step Out Step Squat

      How To Do 

      1. Stand straight and step out with one leg either right or left at a time.
      2. Then do it alternatively, once with the right leg and the other time with the left leg.
      3. Slightly bend your knees and keep your lower back straight to perform a squat while stepping out.
      4. You can also perform wider squats for better and fast results.
      5. Perform this exercise for 10-15 sets each on either side.

      6. Side Leg Lift

        How To Do 

        1. You can perform this exercise either in standing or lying down position.
        2. Put your hands either in front of your body or on your hips.
        3. Now lift either leg above the floor and try to lift it as far as you can, Inhale and transfer your body weight on to the other leg.
        4. Now exhale as you return back to the initial position.
        5. Perform this exercise for 10-15 sets each on either leg.

        7. Plank

          How To Do 

          1. ForeArm Plank-Lift your body in a push-up position and bend your hand to the elbows, both touching the floor. 
          2. It’s an ideal workout for building strength of core muscles, back, legs and arms.
          3. This is the most regressed version of plank that you do and fires up the core including abdomen, back, hips, shoulders and knees.
          4. Once you retain your body in this position for 1 minute then you can proceed with 1 minute 20 seconds and gradually can increase the time.
          5. Repeat the process for 5 sets.
          6. Straight Arm Plank-In this plank exercise the hands are kept under the shoulders.
          7. Keep your body in a plank position by distributing your body weight on your hands and toes.
          8. Your hands should be parallel to your shoulder.
          9. Contract your abdominals, keeping your back straight and eyes in front.
          10. Maintain this position as long as you reach 1 minute and then slowly increase the time.
          11. This workout is ideal to build abdominal and back muscles. 
          12. Repeat the process for 5 sets.
          13. Side Plank-Keep your body at one side either at a time, Keeping your feet together and one forearm just below your shoulder.
          14. Contract your abdomen and lift your hips until your body is in a straight line position right from head to toe. 
          15.  Keep your body in this position without letting your hips down for the given time period for each set.
          16. Now repeat the same process on the other side.
          17.  Do this exercise for 5 sets on each side and gradually increase.

          8. Bird Dog

            How To Do 

            1. Keep your shoulder blades together and lift your right leg and left arm in such a way to keep your shoulder and hips in a parallel position with the floor. 
            2. Stretch the back of your neck and keep your chin downward facing the floor. 
            3. Retain your body in this position for a few seconds and then lower back down to the initial position.
            4. It's an ideal exercise for your abs and also good for warm ups.
            5. Repeat this process for 5-15 sets on either side.

            9. Bear Crawl

              How To Do 

              1. Get down on both hands and legs keeping your arms straight.
              2. Now bend your knees to 90 degree angle and keep it below hips. 
              3. Remember that your hands and toes should touch the ground only.
              4. Keep your back straight, crawl back and forth moving alternate hands and feet harmonising each other like right hand and left foot then left hand and right foot.
              5. Repeat the process for 5-10 sets.

              10. Toe Touch

                How To Do 

                1. Stand straight with your feet joint together, keeping your back straight and your hands at the sides.
                2. Now bend forward to the waist with your hands reaching your toes. Bend as much as you can do comfortably. 
                3. Hold your body in this position for a few seconds. 
                4. Ensure to keep your knees straight as bending it may make it easier for you to reach and touch the toe.
                5. You may fail to touch the toe on the very first day but later on with regular practise your body will gain flexibility and hence it will be easy for you in the later days.
                6. Repeat this process for 10-15 sets. 

                11. Mountain Climber Plank

                  How To Do 

                  1. Keep your body in a high plank position and your shoulders straight above and parallel to your wrist so that the body forms a straight line from shoulders and back to the feet.
                  2. Stretch your hips and thighs to make your legs straight.
                  3. Drive your right knee inward to the chest and then quickly regain the plank position.
                  4. Follow the same process with your left knee.
                  5. Repeat this exercise for 10-15 sets on each side.

                   

                  12. Supported Single-Leg Romanian Deadlift-

                    How To Do 

                    1. Stand straight keeping your feet at shoulder width apart with knees slightly bent, raising one leg above the floor.
                    2. Without disturbing the knee position, naturally curve the back and slightly bend your hips .
                    3. Lower down your torso until it becomes parallel to the floor.

                    1. Pause at the bottom for a while and squeeze your glutes. 
                    2. Drive your hips forward, raising your torso back to the initial position.
                    3. Repeat the exercise for 10-15 sets on each side.

                    13. Squat to Press and Twist

                      How To Do 

                      1. Start with placing your feet at shoulder-width apart, placing your hands by the sides.
                      2. Now shift your weight to the heels and squat down and as you stand up take your right hand, reach up and twist the torso.
                      3. Come down and repeat the exercise with another hand.
                      4. You can perform the same side in one go or can do with right and left hand alternatively.
                      5. Do this exercise for 10-15 sets on either side.

                      14. Sumo Squat

                        How To Do 

                        1. Keep your feet wider than your shoulder width.
                        2. Keep your toes in an external rotation and stretch your abs, booty and thighs.
                        3. Now stick to your lower body and move your booty out.
                        4. Push through your heels and the upper leg part to the knees. 
                        5. Repeat this exercise for 10-15 sets.

                        15. Triceps Dip

                          How To Do 

                          1. Keep your hands shoulder-width apart on the chair or bench you are dunking from. 
                          2. Keeping your arms straight press your core and glutes and then lift your chin and chest making your body tight.
                          3. After this start the step by crooking your elbow. 
                          4. Dunk down until your arms make a 90 degree angle with the chair or bench.
                          5. Repeat this exercise for 10-15 sets.

                          16. Sprawl

                            How To Do 

                            1. Set your hands at shoulder width apart.
                            2. Now hurtle your legs in a push up position.
                            3. Carry out swift and controlled reprise.
                            4. Perform this exercise for 10-15 sets.

                            17. Banded Glute Bridge

                              How To Do 

                              1. Lay down on your back and keep your feet slightly inside your hips.
                              2. Drive your knees out and squeeze up and hold for 3-5 counts.
                              3. Now come down to the initial position.
                              4. Make sure your entire body is in air except your hands, head and foot touching the floor.
                              5. Repeat the exercise for 10-15 sets.

                              18. Lunge With Twist

                                How To Do 

                                1. Stand straight, keep your feet at hip-width and arms driven to the front. 
                                2. Take one step forward with either leg, flex both knees and twist your torso in the same direction as the leg.
                                3. Come back to the initial position and repeat the steps.
                                4. During your initial days of workout you can begin this exercise without dumbbells but once you gain flexibility in performing it easily then you can use light weight dumbbells to get better results.
                                5. Do this exercise for 10-15 sets on either side.

                                19. 2 Minute Easy Ab Workout

                                  How To Do 

                                  1. Lie back, bend your legs and keep your hands on thighs.
                                  2. Now gently reach up and get down.
                                  3. You just need to take your shoulder blades up and down.
                                  4. Repeat this warm up exercise for 10-15 counts.
                                  5. Marches-It's just very simple. Lie back and  bend your legs.
                                  6.  Now raise and lower your foot alternatively.
                                  7. Repeat this warm up exercise for 10-15 sets.
                                  8. Left Oblique Crunches- Keep your body in the similar position as above and crook both knees to the left.
                                  9. Now raise your head and shoulder blades above the ground and return to the initial position.
                                  10. Repeat this warm up exercise for 10-15 counts each.

                                  I am sure you all are going to enjoy these easy to perform workouts at home and maintaining regularity may lead to superb results within weeks. If you have any queries or doubts regarding this?,  then feel free to post them in the comment section to get them answered.


                                  Eagerly waiting for your positive feedback.

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