10 Best Conditioning Exercises for Beginners to Do at Home

Starting a conditioning routine at home can be a great way for beginners to improve their overall fitness levels and increase strength, endurance and flexibility. Whether you’re new to exercise or looking for effective workouts to perform in the comfort of your own home, these are the 10 best home conditioning exercises for beginners that I recommend.

Incorporating these exercises into your workout routine can be a great way to start your fitness journey without the need for a gym membership. Whether you’re looking to improve cardiovascular health, build endurance, or increase overall strength, these beginner-friendly exercises offer a wide range of benefits for people of all fitness levels. Remember to start slow, focus on proper form, and gradually increase intensity and repetitions as you progress.

Read on for my top 10 conditioning exercises for beginners to do at home. And when you’re done, don’t miss Here’s how much time you need to walk every day to lose weight.

Jumping Jacks

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This list of the best conditioning exercises for beginners starts with jumping jacks. Jumping jacks are a classic conditioning exercise that gets your heart rate up and engages multiple muscle groups, including your legs, arms and core. They are an excellent choice for beginners as they are low impact and easy to modify according to fitness level.

Stand with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms above your head. Return to starting position. Perform three sets of 20 to 30 repetitions.

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Bodyweight squat

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Bodyweight squats are a core exercise that targets the lower body, including the quads, hamstrings and glutes. They help build strength and endurance in your legs, making them perfect for beginners.

Stand with your feet hip-width apart and your arms out in front of you for balance. Lower your body by bending your knees and pushing your hips back as if you were sitting in a chair. Keep your chest up and your back straight. Lower yourself until your thighs are parallel to the floor. Push through your heels to return to the starting position. Perform three sets of 10 to 15 repetitions.

Pushups (modified)

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Push-ups are a great exercise to strengthen your chest, shoulders and triceps. Beginners can start with modified push-ups, which are performed on the knees instead of the toes, to build strength gradually.

Start on your hands and knees with your hands slightly wider than shoulder width apart. Lower your chest to the floor by bending your elbows. Keep your core engaged and your back flat. Push through your palms to return to the starting position. Perform three sets of eight to 12 repetitions.

RELATED: 10 Best Low-Impact Exercises to Melt Belly Fat

planks

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The plank is a static exercise that engages the entire core, including the abs, obliques and lower back. It helps improve core strength and stability, making it an essential exercise for beginners.

Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Brace your core and hold this position for 20 to 30 seconds. Keep your hips level and avoid slouching or arching your back. Perform three sets, gradually increasing the hold time as you go.

Bridges of glutes

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Glute bridges are an excellent exercise for targeting the glutes and hamstrings while engaging the core and lower back. They help improve hip mobility and strengthen the posterior chain, making them ideal for beginners.

Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Press through your heels to lift your hips toward the ceiling. Squeeze your glutes at the top of the movement. Lower your hips back to the starting position. Perform three sets of 12 to 15 repetitions.

RELATED: 10 Functional Strength Exercises to Increase Mobility as You Age

Dogs Birds

illustration of how to do the bird dog exercise
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Bird dogs are a beginner-friendly exercise that targets the core, lower back and glutes while improving balance and coordination.

Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Extend your right arm forward and your left leg back, keeping your hips level. Hold for a moment and then return to the starting position. Repeat on the opposite side. Perform three sets of 10 to 12 repetitions per side.

Standing calf raises

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Standing calf raises are a simple but effective exercise for strengthening the calf muscles, which are important for stability and mobility in everyday activities.

Stand with your feet hip-width apart, holding on to a stable surface for balance if necessary. Press through the balls of your feet to lift your heels off the floor. Hold for a moment at the top, then lower your heels back down. Perform three sets of 15 to 20 repetitions.

RELATED: 10 Strength Training “Rules” To Follow For Best Results

high knees

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High knees are a cardiovascular exercise that also engages your core and leg muscles. They help improve coordination, agility and endurance, making them ideal for beginners.

Stand with your feet hip-width apart and your arms at your sides. Quickly drive one knee toward your chest, then switch legs, alternating in a running motion. Pump your arms to increase the intensity. Perform high knees for 30 to 60 seconds. Perform three sets with a 30-second rest between sets.

Jump rope (or imaginary rope)

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Jumping rope is a great cardiovascular exercise that improves coordination, agility and lower body strength. Beginners can start with an imaginary jump rope if they don’t have a physical one.

Grab the handles of the rope in each hand, making sure the rope is behind you. Stand with your feet hip-width apart and the rope behind you. Swing the rope overhead and jump on it as it passes under your feet. Land gently on the soles of your feet and keep your knees slightly bent. Continue jumping for 30 to 60 seconds, gradually increasing the duration as you increase resistance. Perform three sets with 30 to 60 seconds of rest between sets.

Worms inches

inch worm exercise
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This list of the best conditioning exercises for beginners ends with the inch worm. Inchworms are a full-body conditioning exercise that targets the core, shoulders and legs while improving flexibility and mobility.

Stand with your feet hip-width apart. Bend forward at the waist and place your hands on the floor in front of you. Walk your hands forward until you are in a high plank position. Do a push-up by bending your elbows and lowering your chest to the floor. Walk your hands to your feet and stand up to return to the starting position. Perform three sets of eight to 10 repetitions.

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