workouts for beginners at home
Home outdoor workouts a beginner? Outdoor workouts will put you in good spirits, get you physically fit, and acquaint you with fresh air—no need for a gym membership! In the following section, we are going to take you through simple and effective outdoor workouts for beginners.
Why Outdoor Workouts?
Let us first enlighten you on why outdoor exercise is perfect for beginners before moving on to the exercises:
- No gear necessary – Body weight exercise.
- ✅ Vitamin D boost – Sunshine energy and mood.
- ✅ Fresh air & nature – Lowers stress, increases motivation.
- ✅ Space flexibility – Exercise in your backyard, patio, or local park.
Beginner-Friendly Outdoor Exercises:
- 1. Warm-Up (5 Minutes)
- Begin slowly in order not to get hurt:
- Arm circles (30 seconds)
- Neck rolls and shoulder rolls (30 seconds)
- March in place (1 minute)
- Bar weight squats (10 reps)
- High knees (30 seconds)
Full-Body Outdoor Exercise (20-30 Minutes)
- A. Exercises for Lower Body
- Bodyweight Squats (3 sets of 12 repetitions)
- Glutes and legs are contracting.
- Lunges (3 sets of 10 per leg)
- Stricter balance and legs.
- Step-Up (Using stairs or bench – 3 sets of 10 per leg)
- Strengthens for strength exercise.
B. Exercises for Upper Body
- Push-Ups (Knee or Wall Push-Ups for Novices) (3 sets of 8-10 repetitions)
- Strengths shoulders, chest, and arms.
- Triceps Dips (Off Low Bench or Wall) (3 sets of 8 reps)
- Affects back of arm.
C. Core & Abs
- Plank (Holding 20-30 seconds, 3 rounds)
- Stronger core makes.
- Bicycle Crunches (3 sets of 12 reps)
- Activates obliques and abs.
D. Cardio Boost
- Jumping Jacks (1 minute, 3 sets)
- Heart rate goes up.
- Jog in Place or Around Yard (2-3 minutes)
- Increases stamina.
Cool Down & Stretching (5 Minutes)
- Hamstring stretch (Hold 20 sec per leg)
- Quad stretch (Hold 20 sec per leg)
- Shoulder stretch (Hold 20 sec per arm)
- Deep breathing (1 minute)
- Success Tips with Outdoor Workouts
- Stay hydrated – Bring water bottle.
- Wear comfortable clothes & shoes – Avoid overheating.
- Begin slowly – Gradually build intensity.
- Be regular – 3-4 sessions a week.
- Listen to your body – Rest when needed.
Final Thoughts
You don’t have to take the membership path at the gym to get fit—yard workouts in your backyard are the ultimate supporting surface for newbs to get hardened, hard, and confident warriors. Do this workout on your patio, community park, or balcony!