Workout at home: Top 5 exercises for beginners

Training is not only beneficial for the body, but also for the mind. If you always think about starting to train, but only procrastinate, know that you are not alone: on average 70% of Brazilians¹ do not practice any type of physical exercise. So today you're going to leave here with a workout ready to start as soon as possible and stop procrastinating.

Top 5 treino em casa para iniciantes

1. Stationary running

Stationary running reproduces the same movement as running, albeit on a reduced scale. It is quite common to warm up the body of professional athletes, but limiting yourself to a few minutes for that "wake up the body" effect. 

Stationary running provides a variety of health benefits. It also improves muscle strength, balance, stability, flexibility and body awareness. In addition, it contributes to the development of some parts of the muscles of the upper and lower limbs of the body. Do 5 sets of 3 minutes each.

Corrida estacionária para iniciantes

2. Elevation on toes

Sounds simple, doesn't it? Stand on your toes and initially balance holding the wall in front of you, with time try to do it without support. This will stimulate beyond balance, helping to strengthen the leg and calf region. It is mainly indicated for beginners because it is a low-effort exercise: do one of 3 sets of 15 to 20 repetitions each.

elevação na ponta dos pés para treino em casa

3. Supported squat

The famous squat now for beginners. You will need the help of a chair, sofa, or bench to support your foot and with your body straight, squat as far as you can. Don't demand too much. Go down as far as you can with comfort, but intensify more over time. It's a great and effective exercise for toning your glutes, thighs, and even calves, as well as helping with balance. Do 3 sets of 10 to 15 minutes.

Exercitando com pés no apoio

4. Jump rope

Jumping rope is one of the best exercises for beginners, in the article "workout at home to lose weight" we recommend doing a 3-minute warm-up, resting for 30 seconds. After that, really start jumping rope for 60 seconds and rest for 30 seconds, repeat this pattern for 15 to 20 minutes,

Pula corda para iniciantes

5. Walk

This one won't be entirely at home, but you won't need to go to the gym. A Walk² is great for losing weight, controlling blood pressure, reducing the risk of heart disease, diabetes, chronic diseases, among other benefits related to the mind, as the sensations released during walking strengthen our brain muscles.. Start with short destinations, walking and accelerating little by little, until you get a longer time and run.

Caminhada em treino de iniciantes

We've reached the end, you know that to achieve satisfactory results with your exercise routine, food is essential. The way you eat has a great influence on your performance, available energy and your general well-being.
Therefore, many people choose to use Foodz Pro as a pre and/or powder, due to its 40g of protein, which helps build muscle, in addition to being low carb and containing 8g of fiber. 

2 PRO Bags + 1 Shaker (26) - R$23.00 per meal



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