We lead busy lives, and between school, work or spending time with family, it can be tricky to make time for working out, especially when first establishing a regular exercise routine.
But keep this in mind, particularly if your New Year’s resolution is to start exercising more: “Exercise doesn’t need to be very complicated or time-consuming to be effective,” assures Dr. Rosa Pasculli, a non-operative sports medicine physician at Emory Orthopaedics & Spine Center, head team physician for Emory University and a team physician for the College Park Skyhawks. “I always tell my patients, think about starting with something small and being consistent.”
Easing into a consistent workout routine can help build strength, confidence and ultimately a long-term habit of exercise. One of the easiest places to start? At-home workouts.
How to make time for workouts
In her clinic, Pasculli encounters lots of patients who struggle with scheduling exercise into their calendars. “The biggest reminder I have is that exercise doesn’t have to be all or nothing,” she says. “A barrier sometimes for people is thinking you need a full hour or two hours (of exercise), or you need to have access to a full gym with every machine.” She recommends carving out two or three days out of the week to dedicate time to exercise. But know that setting aside even 15 minutes a day for exercise could be equally as meaningful, she says.
Having a dedicated space to practice weight-bearing exercises at home, or heading outside for a quick 10 minute walk, is a great place to start, says Dr. Kyle Lau, a primary care sports medicine fellow and team physician for UCLA Athletics. “It’s been shown that even just a short walk after meals can really be helpful to regulate your blood sugar and also benefit your health” he says.
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How to begin working out at home
If you want to build an at-home workout routine, experts recommend starting out with a circuit that’s made up of bodyweight exercises. The main benefit of circuit workouts is that you can arrange a series of exercises that complement each other. Here is a beginner-friendly circuit to try:
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Glute bridge. A classic glute bridge activates your glutes and hamstrings, and is particularly beneficial for someone with low back, hip or knee problems, or “for people with who sit a lot during the day, because it can help stabilize your pelvis,” says Pasculli. To try it out, lay flat on your back with your knees bent, feet resting on the floor and hands by your side grazing the back of your heel. Press your low back into the floor, and lift your hips by squeezing your glutes. Once you’ve lowered back down and returned to your starting position, repeat eight to 12 times.
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Plank hold. Challenging your body with a plank hold helps support your core strength and strengthens your shoulders. To try this out, you aren’t necessarily bound to staying in a high plank position, in which your elbows are straight and your hands are under your shoulders. Drop down to a low plank, where your elbows touch the ground, or to make things a little easier, jump back up to a high plank and place your hands on an elevated surface, such as a bench. To complete this portion of the circuit, hold the plank for 15 to 30 seconds.
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Classic squats. As you bend down and drop into a squat, the strength from your quads and glutes will kick in, and you’ll experience a secondary activation of your hamstrings and core muscles, says Pasculli. Squats are a great exercise to help improve balance, but you’ll want to keep a close eye that you’re using the correct form by sitting back into your heels as you begin to lower; the last thing you want is your knees diving in toward each other. If you’re new to squats and feeling a little timid, practice in front of a mirror or with a chair right behind you, recommends Lau. “When you squat down, try to control the descent as much as you can,” and once you’ve reached the point you can’t descend any further, stand back up, he says. Repeat 8 to 12 reps.
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Push-ups. Push-ups are the ultimate upper body exercise, targeting the muscles in your chest, shoulders, triceps and core. To ease into a push-up, your setup will look almost identical to that of a high plank. “Your elbows will be straight, (and) your hands should be right under your shoulders or slightly wider,” says Pasculli. Imagine lowering your body in one straight plane, and pushing right back up and straightening your elbows. As for form, you don’t want to let your hips drop, as this could cause strain to your lower back. If you need a modification, you could drop to your knees, or try an incline push-up against a wall. Repeat 8 to 12 reps.
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Lateral lunges. Lateral lunges target the same muscles as squats (your quads and glutes), but they also activate another two sets of muscles: your abductors and adductors. These muscles are positioned on the outside and inside of your legs, and are important for stabilizing your hip and pelvis, says Pasculli. To try out lateral lunges, begin with your feet together. Step your right foot to the side, a little wider than shoulder width. Your right food will point forward, and like a squat, push your hips backward and bend into your right knee. Push off of your right foot and return to the starting position. Alternate between your right and left side for 8 to 12 reps.
When completing a circuit, the amount of sets you should finish and rest time you should take is largely going to depend on your individual fitness level and health. Lau recommends completing anywhere between two to five sets, and resting for 30 to 60 seconds between each exercise (especially if you need to catch your breath), and resting for 60 to 120 seconds between each full set.
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Are there risks to exercising at home?
“There are some risks to exercising at home, especially if you’re a beginner,” says Pasculli. She stresses the importance of listening to your body during a workout session. “Discomfort is normal, pain is not,” she says. “It’s okay to feel challenged in an exercise, but if you’re (experiencing) sharp pain, that’s your body’s way of telling you to pull back.”
Before beginning any new exercise program, it’s important to talk to your doctor or a qualified fitness expert (such as a sports medicine physician or licensed physical therapist), especially if you live with pre-existing medical conditions or have any concerns, Pasculli says. “It’s really important to understand proper form, and also give someone confidence to do those exercises on their own,” she says.
To reduce your risk of injury, be sure to dedicate time to a warmup and cool down. Your warm up should consist of five to seven minutes of dynamic movement, Pasculli says. Spend a few minutes briskly walking or marching in place, practicing shoulder rolls, arm circles, a torso twist and alternating between a downward facing dog and a plank. As for your cool down, take three to five minutes of static stretches, such as a child’s pose, cobra pose, seated forward fold or spinal twist, she adds.
This article originally appeared on USA TODAY: Bodyweight exercise program for beginners, according to experts