Welcome! If you are reading this, you are already one step closer to getting a workout done. And if you are a beginner, that is a big step- because knowing where to start is hard. But that’s why we’ve put together this fun all-body beginners workout!
Learn more about what parts of the body we will work on, why, and how you can get started.
Why do an all-body workout?
You may have heard of the infamous “leg-day,” and while breaking up training into different days like this is a popular technique for strength training, if you are just starting out, working on all body workouts can be beneficial.
This way, you can train all body parts (endurance too!) and not overfatigue certain sets of muscles or underwork certain areas.
An all-body workout is a great place to start and can be iterated on over and over to keep things fresh. Check out these beginner tips to get you started!
What is the best beginner workout?
Today’s workout will feature a bit of cardio to build your endurance and heart rate and strength exercises that target the legs, arms, back, and core.
First things first, warm up your body a little bit. We recommend going for a brief walk or jog, jump roping, or doing some gentle movements in place just to get your body moving.
Walk/jog for 2-10 minutes
Do 20-50 butt kicks and high knees
Jump Rope for 2 minutes
Jumping jacks are a great movement to get your heart rate pumping.
For this exercise, jump your feet wide and your arms wide and then bring them back together. Do 25 of these!
*Low impact option. If you want something gentler on your knees, step one foot and one arm out at a time and back together.
After you’re warmed up from cardio, head to the ground (maybe on a mat or something soft?) and lay on your back for situps. Next, take your feet hip-width distance and place your hands behind your head with your elbows wide.
Without using the power of your legs, pull yourself up towards your knees to fully sit up. Do this 20 times.
*Gentler option. If you need a little less, simply lift your chest and head up to the ceiling instead, taking it into a crunch.
To build strength in your legs and glutes, find your squat stance.
Stand with your feet hip-width apart and bend your knees while sinking your weight back in your heels. As you squat down, lean your weight back- you should be able to peek down and see your toes. But at the same time, engage your core and try to keep your back straight. Do 15 squats.
*Cardio option. Looking for a bit more? Take it into a jump squat, so after you squat down, jump up in the air and land to squat again.
Pushups help build strength across your chest and arms— but at the same time challenge your core!
To do these, either come to the toes or have your knees on the mat. Wherever you are, engage your core in, and begin to drive elbows out to the side as you lower your chest towards the earth. Do 10 of these.
*Lower impact option. If you want less, stand up and place your hands on a wall, and push up against the wall instead.
We often think core core core, but forget the spine is just as important! To have a strong core, you must have a back that can support you. So to strengthen your back, we will take cobra.
For cobra, lay down on the ground with your legs behind you and your hands underneath your shoulders. Then with keeping your feet on the ground, lift through your chest and hover your hands. You can just bring your gaze slightly out in front of you. Do 5 of these.
Running in place
Running in place, or spot jogging is an easy and effective way to burn off stubborn belly fat. It also boosts your cardiovascular health, improves blood sugar levels, increases muscle and core strength, enhances circulation, and contributes to healthy weight loss efforts. In short, it’s a simple and amazing workout that you should definitely add to your full-body workout!
Start off by running in place for five minutes. As you build your endurance, gradually increase the time to 10 minutes, then 15, and finally 20. You can also substitute spot jogging for running on a treadmill. Vingo makes it much more fun to run indoors, with exciting and scenic routes to explore, customizable gear and clothes for your avatar, and fun ways to connect with other runners using the app.
Great work! Once you’ve finished the set once, feel free to repeat it 2-4 more times, depending on how you feel.
Be sure to give yourself a moment to cool down and stretch!
Don’t know where to start?
Check out Vingo! Our fitness application is available for all indoor bikes and treadmills. Fitness enthusiasts of all fitness levels can engage in our immersive, fun experience.
Your community is calling! You’ll meet new people, get to know a community, and most important of all, have fun!
Key takeaways:If you are just beginning working out, start small, try and be consistent, and just get in a routine. You don’t have to do everything all at once, and you shouldn’t expect to go from 0 to 100 in a matter of days.
Working out takes commitment and encouragement. In the beginning, an all-body workout is a great place to start because you can work on your whole body, build strength and stamina. Working on your cardio and your body strength will give you a foundation for different activities and movements. Feel free to start with this workout and build from there!
Photo by Karolina Grabowska from Pexels
Photo by Pavel Danilyuk from Pexels
Photo by Pavel Danilyuk from Pexels
Photo by Polina Tankilevitch from Pexels
Photo by MART PRODUCTION from Pexels
Photo by Ivan Samkov from Pexels
Photo by Ketut Subiyanto from Pexels