THE BEST BEGINNER WORKOUT TO LOSE FAT & TONE UP

So you're tired of searching the internet for fitness routines, but never really knowing

what you should be doing to get the result.

Well today I'm going to break it down and simplify it for you.

In just 10 minutes a day, you can kickstart your fitness journey, and start that body transformation with this beginner friendly workout.

When I was a beginner, I wish I had readily available information like this, because it would have saved me a lot of time, confusion and frustration.

This is why as a fitness trainer, I want to make understanding health and fitness as simple as possible for you, the beginner.

The workout i'm going to share is what I believe all beginners should start with, to lose fat, tone up and improve overall fitness.

I'm going to cover why, and exactly how to do this.

defining a TRUE BEGINNER

First of all though let's define beginner.

A true beginner is someone who has little, to no experience with regular physical activity.

Physically, a beginner will find that they have fairly low aerobic capacity, meaning they become fatigued much quicker during physical activity, and usually have a lower level of endurance and muscle strength.

Beginners often demonstrates poor technique when performing exercises simply due to

a lack of knowledge and practice.

When it comes to the workouts, a beginners tend to lack the knowledge about various types of workouts, and what they should be focusing on to get the results.

Now, it's important to understand that not all beginners will respond the same, or

progress at the same rate when performing exercise.

We all start with some sort of foundation, which is your physical body.

Genetics play a significant role in how well we respond to physical activity. We cannot change our genetic makeup.

WHAT BEGINNERS MUST KNOW BEFORE STARTING A FITNESS JOURNEY

Understanding the following, and implementing this, will give you your highest chance of being successful and getting results on your fitness journey.

simple movements

By simple, I don't mean easy. No workout should ever be easy.

Every workout should challenge you, physically and mentally. This is how you improve.

Simple movements, mean exercises that are easy enough for you to coordinate, but challenging enough for you to feel it working your body.

Understanding intensity versus impact

Many people confuse these two.

Intensity, refers to how much effort and energy you exert during physical activity.

Impact, refers to the force placed on the joints and bones during the exercise.

I don't advise jumping straight into a high impact workout as a beginner. This will overwhelm you and you'll likely give up.

Take small steps, and you will progress over time.

Applying progressive overload

As a beginner, it's likely you haven't heard of this. However, it is very important to understand, because applying this is how you progress, get stronger and build muscle.

A mistake I see many people make, but especially beginners, is performing the same workout over, and over, and over again, until it becomes easy.

It's important to continuously challenge yourself so you can continue to improve, and get stronger.

To do this, you need to reassess your workouts along the way as you progress through your training.

At some point your workouts will become easier, so this is why you'll need to either move to a more advanced routine, increase your repetitions, increase your sets, or modify the exercise you're doing to make it more challenging.

TAKE REST DAYS

When we first start working out it's common to have a huge burst of motivation. You might want to work out every day and just keep pushing yourself.

Be careful of this because it can lead to burnout, injury and loss of interest in training altogether.

Your body needs time to rest and recover, no matter what fitness level you're at.

Take your rest days! You're not being lazy, and you're not slowing down your progress.

As a beginner, 3-4 workout days per week is a good starting point.

Less than 3 just leaves too much room to lose interest and go off track. You need to work it into your lifestyle regularly enough to create new habits, but without over doing it as a beginner.

CONSISTENCY

I feel like a broken record but I will continue to say this every time.

You will never be able to achieve anything great if you can't stay consistent with it.

This means building a schedule, and sticking to it over the long term, while making adjustments as necessary on your journey.

The rest of the steps are pointless if you can't demonstrate consistency.

A tip here is to try not to see working out as a challenge, or something that has like an end to it.

See it as a lifestyle change, learn to enjoy it, feel the physical and mental improvements, and make it a non negotiable part of your life.

Exercise is something you want to continuously work on to get better, stronger, fitter and healthier.

THE BEST WORKOUT FOR BEGINNERS

With all of that covered, the one workout that I believe all beginners should start with, from my own experience, is a 10 -15 minute low impact HIIT workout.

Low impact, high intensity interval training. It's very simple to understand so let me break it down.

Your workout is going to be 10-15 minutes long.

You're going to keep it short, because your body will fatigue quite quickly. Short does not mean less effective, trust me on that.

You're going to keep it low impact, because you're just a beginner and you don't want to place too much stress on your bones and joints, and this also reduces the risk of injury.

Sticking to low impact means you can keep it slower, and maintain better control over the movement. This will help you maintain good form and avoid injury.

The high intensity part is what is going to challenge your cardiovascular fitness, as well as building strength, and toning your muscles.

The interval training part, simply means that the workout is put together so that you perform an exercise for a set period of time, usually between 30 and 50 seconds, followed by a short interval, usually between 10-20 seconds, before going into the next exercise.

The workouts should be made up of exercises that work your whole body.

Here is a whole library of free workouts online. I have actually created a beginner workout playlist just for you.

As a beginner, a tip here is try not to finish each workout absolutely exhausted, to the point that you're useless for the rest of the day.

You also don't want it to be so easy that it feels like a warm up. You need to find that balance in the middle.

SUMMARY

To sum it up, as a beginner you want to focus on basic movements that are easy enough to coordinate.

Keep the workouts low impact, or fairly low impact to ensure you remain in control and to avoid too much pressure on your joints.

Focus on full body workouts between 10 and 15 minutes long. As you progress you might want to make them longer, 20-30 minutes.

Keep challenging yourself as you progress and get stronger.

Make sure you take rest days, and most importantly stay consistent.