Body Toning: A Beginner’s Guide to Home Workout

Workout is the ultimate form of self-care. It boosts your mood, immune system and instils confidence in you. Most people are willing to workout but have no idea where to start. Some have no access or time to go to the gym. Well, who said you have to go to the gym to work out? You can perform your own workouts at the comfort of your home! Try this full body home workout routine for body toning;

Warm-Up – 5–10 minutes

Warm up prepares your body for physical activity. It increases your heart rate and blood flow to the muscles. Warm up also helps to prevent injuries. To kickstart this routine, always begin with these warm ups.

Jumping Jacks – 1 minute.

Stand upright with your feet together and arms at your sides. Jump while spreading your legs apart and clapping your hands overhead. Jump back to the starting position and repeat the movement for 1 minute. Watch how its done here.

High Knees – 1 minute.

Stand tall with your chest out and back straight. Run in place, driving your knees as high up as possible towards your chest. Swing your arms simultaneously for balance. Watch how its done. 

Arm Circles – 1 minute (both directions).

Extend your arms straight to the sides. Make circular movements in this position with both arms for 30 seconds in each direction.

Bodyweight Squats – 10 reps.

Stand with your feet shoulder-width apart and chest out. Bend your knees and lower your hips as if sitting back on a chair. Watch how its done.

Tip: Keep your knees aligned over your toes

Lunges – 5 per leg.

Step forward with one leg and lower your body with the forward knee bending at a 90º angle. Push back to the starting position and alternate legs. Watch how its done.

Workout  – 3 Sets of 10–12 reps for each exercise

Lower Body

• Bodyweight Squats: Keep your feet shoulder-width apart and squat as low as you can while keeping your chest lifted.
• Reverse Lunges: Step one leg back, bending both knees at 90 degrees, then return to standing. Alternate legs.
• Glute Bridges: Lie on your back, knees bent, feet flat, and lift your hips towards the ceiling. Watch how its done. 

Upper Body

• Push-Ups: Perform on your knees or toes (depending on your ability). Remember to keep your body in a straight line.
• Tricep Dips (using a chair): Sit on the edge, place hands next to your hips, and dip your body by bending elbows. Watch how its done.
• Plank Shoulder Taps: In a plank position, tap your opposite shoulder, alternating sides. Watch how its done.

Core

• Plank Hold: Hold a plank position for 20–30 seconds (or more if you can).
  • Bicycle Crunches: Lie on your back, bring one elbow to the opposite knee, and alternate sides. Watch how its done.
  • Leg Raises: Lie on your back and lift your legs up to 90 degrees, then slowly lower them.

Full Body

• • Burpees: Perform a push-up, jump your feet forward, and jump straight up. Modify by skipping the push-up or jump.
  • Mountain Climbers: In a plank position, drive your knees toward your chest alternately.

Cool Down – 5–10 minutes

Cool down helps your body recover from intense physical activity by lowering your heart rate slowly. Try these simple poses to cool down.

• • Child’s Pose – 1 minute.
  • Cat-Cow Stretch – 5 breaths.
  • Hamstring Stretch – 30 seconds per leg.
  • Side Stretch – 15 seconds per side.
  • Deep Breathing – Inhale deeply for 4 counts, hold for 4, and exhale for 4 (repeat 5 times).

Tips for Best Results

• • Perform this workout 3–4 times per week.
  • Adjust the number of reps or sets based on your fitness level, with constant improvement.
  • Maintain proper form throughout.
  • Stay hydrated
  • Pair your workout with a healthy diet for better toning results.

Author: Ariel Major

Fitness, food, lifestyle, travel.... welcome to my journal.