Total body home workouts for beginners

CLEVELAND, OH, UNITED STATES

04.24.2020

Story by Anthony Hardman 

Defense Finance and Accounting Service

Being stuck at home for weeks on end is enough to make anyone stir crazy. Luckily, there's a simple way you can break up the monotony and improve your physical and mental health – exercise.

Before DFAS moved to liberal telework, I had just started getting back into exercise. I lifted weights and did cardio three times a week, and worked in plenty of extra steps at work every day. As the coronavirus became widespread, and gyms began to close, I had to adapt my routine to keep my progress. As a relative beginner, I needed quick and easy programs that worked my muscles and my cardiovascular health. So, I found a couple of workouts on YouTube that do just that.

I've detailed each workout for you below, so you don't need to watch the videos, but you can easily find them by searching for their titles online on your personal computer. I alternate between each workout and strive to exercise at least three times per week. You can pick one, or do both and fit them into your schedule based on your goals.

Before you begin, note that I am not a health expert and I'm simply sharing a couple of workouts that I enjoy.

Group HIIT – 20-minute full-body beginner strength workout
Group HIIT is a YouTube channel that offers several different HIIT workouts. HIIT stands for high-intensity interval training where you give 100 percent effort through quick, intense sets of an exercise, followed by short rest periods. This type of training gets and keeps, your heart rate up and burning more fat in less time.

I like this one because it's great for beginners. If you're not sure how to do a specific exercise, a quick Google search will give you the answer.

Instructions: Do each exercise at full intensity for 40 seconds, then rest for 40 seconds. Complete three circuits for a total of 20 minutes.

X-jumps
Squats with calf raise
Pushups (on knees)
Alternating slow bicycle
Alternating or weighted lunges

Men's Health – Sterling K. Brown pyramid workout
Sterling K. Brown, best known for his role on the television series "This is Us," recently shared how he uses a pyramid workout to keep fit when he's short on time. Great for both men and women, a pyramid workout out is just like it sounds. You start with a high number of reps and work your way down through each exercise as reps decrease.

Like with the other workout, you can use Google to lookup each exercise. Note, this version is modified for beginners with fewer reps.

Instructions: Do each exercise in the pyramid and then rest for one to two minutes before starting the next circuit. Complete three circuits that total around 20 minutes.

Jumping jacks (40 reps)
Squats (30 reps)
Pushups (20 reps on knees)
Crunches (15 reps)
Burpees (10 reps)
Pullups (10 reps optional if you're able to do them)


Both of these workouts are great to do alone or with your family; I often include my children. If you don't like these, then there are many other free options you can search for online to help you fight off the quarantine 15. Staying active is one of the best things you can do for your mood and your body.

• Date Taken: 04.24.2020
• Date Posted: 12.31.2020 10:15
• Story ID: 386213
• Location: CLEVELAND, OH, US