10 Best Workouts for Starters in India 2024
Are you eager to start your fitness journey but unsure of where to begin? You’re not alone! The “10 Best Workouts for Starters” are specially designed to help beginners ease into exercise without feeling overwhelmed. Starting a workout routine can be both exciting and intimidating, especially if you’re unfamiliar with the types of exercises that best suit your fitness level. Don’t worry—we’ve got you covered!
This comprehensive guide will walk you through 10 simple, effective, and science-backed exercises to get you moving in the right direction. Whether you’re looking to shed some pounds, build strength, or improve flexibility, these workouts are beginner-friendly and require minimal equipment.
Best Workouts for Starters in India 2024
| Workout | Targeted Benefits | Time Required | Equipment Needed | Difficulty |
|---|---|---|---|---|
| Walking | Improves cardiovascular health | 20–30 minutes | Comfortable shoes | Very Easy |
| Bodyweight Squats | Builds lower body strength | 10–15 minutes | None | Easy |
| Push-Ups | Strengthens upper body and core | 5–10 minutes | None | Moderate |
| Plank | Enhances core stability | 1–5 minutes | None | Easy |
| Jumping Jacks | Boosts heart rate | 10 minutes | None | Easy |
| Seated Rows (Bands) | Works on back muscles and posture | 10 minutes | Resistance bands | Easy |
| Yoga Poses (e.g., Cat-Cow) | Improves flexibility and reduces stress | 15 minutes | Yoga mat | Easy |
| Step-Ups | Strengthens legs and balance | 10 minutes | Sturdy step or bench | Moderate |
| Bicycle Crunches | Targets abs and obliques | 10 minutes | None | Moderate |
| Light Dumbbell Curls | Tones arms | 10 minutes | Light dumbbells | Easy |
10 Best Workouts for Starters in India 2024
1. Walking: Your Gateway to Fitness
Walking is arguably the easiest and most effective way to start your fitness journey. It’s low-impact, accessible to almost everyone, and doesn’t require any special equipment.
How to Get Started?
- Lace up a pair of comfortable walking shoes.
- Choose a safe and scenic route, whether it’s around your neighborhood or at a local park.
- Start with a brisk 20-minute walk, aiming for 3–4 days a week. Gradually increase your pace and duration.
Why It Works?
Walking is a full-body exercise that improves cardiovascular health, strengthens leg muscles, and even boosts mood. A study published in the Journal of Sports Medicine found that walking for just 30 minutes a day can significantly reduce the risk of chronic diseases like diabetes and hypertension.
Pro Tip: Consider using a fitness tracker to monitor your steps and set achievable daily goals, such as 5,000 to 10,000 steps.
2. Bodyweight Squats: Build Lower Body Strength
Bodyweight squats are a must-have in any beginner’s workout routine. They’re great for building leg strength and engaging the core.
Steps to Perform:
- Stand with your feet shoulder-width apart.
- Push your hips back as if sitting in an invisible chair.
- Lower yourself until your thighs are parallel to the ground, keeping your chest upright.
- Return to the starting position.
Why It Works?
Squats are functional exercises that mimic everyday movements like sitting and standing. They work your quads, hamstrings, and glutes. Plus, they help improve balance and coordination.
Fun Fact: According to a study in the Journal of Strength & Conditioning Research, squats are among the top exercises for muscle activation in the lower body.
3. Push-Ups: Strengthen Your Upper Body
Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core.
How to Perform Push-Ups?
- Start in a high plank position, keeping your hands shoulder-width apart.
- Lower your body until your chest is just above the ground.
- Push back up to the starting position.
Beginner Modification: If full push-ups are too challenging, start with knee push-ups or wall push-ups.
Why It Works?
Push-ups improve upper body strength and engage multiple muscle groups simultaneously. Studies show they’re excellent for enhancing core stability.
4. Plank: The Ultimate Core Workout
Planking is a simple yet powerful exercise to strengthen your core muscles.
How to Do It?
- Begin in a forearm plank position, with your elbows aligned under your shoulders.
- Keep your body in a straight line from head to heels.
- Hold the position for 15–30 seconds, gradually increasing as you build strength.
Why It Works?
Planks target the deep core muscles, improve posture, and reduce the risk of back pain. According to research in the Journal of Applied Biomechanics, planks are more effective than traditional crunches for activating the abdominal muscles.
5. Jumping Jacks: Boost Your Heart Rate
Jumping jacks are a fantastic full-body exercise that warms you up, burns calories, and gets your heart pumping.
How to Perform Jumping Jacks?
- Stand upright with your feet together and arms at your sides.
- Jump, spreading your legs shoulder-width apart while raising your arms overhead.
- Jump again to return to the starting position.
- Repeat this motion at a steady pace for 30 seconds to a minute.
Why It Works?
Jumping jacks are a plyometric exercise, which means they combine strength and cardio. They improve cardiovascular fitness, strengthen muscles, and even enhance bone density.
Data Point: A 10-minute jumping jack session can burn around 50–100 calories, depending on your weight and intensity level.
Pro Tip: Use jumping jacks as a warm-up or a quick cardio burst during your workout routine.
6. Seated Rows (Using Resistance Bands): Strengthen Your Back
If you’re sitting a lot during the day, seated rows are perfect for improving posture and strengthening your back muscles.
Steps to Perform Seated Rows
- Sit on the floor with your legs extended straight in front of you.
- Loop a resistance band around your feet and hold both ends.
- Keep your back straight, pull the band towards your torso, and squeeze your shoulder blades together.
- Slowly return to the starting position and repeat.
Why It Works?
This low-impact exercise targets the upper and mid-back muscles, which are often neglected in beginners’ routines. It’s excellent for improving posture and preventing back pain.
Research Insight: Studies in the Journal of Physical Therapy Science show that resistance band exercises can significantly increase muscular strength and endurance.
Pro Tip: If you don’t have resistance bands, you can use a towel or a light dumbbell for similar results.
7. Yoga Poses (e.g., Cat-Cow): Improve Flexibility and Reduce Stress
Yoga offers a beginner-friendly way to enhance flexibility, reduce stress, and promote mindfulness. The Cat-Cow pose is a simple starting point.
How to Perform Cat-Cow Pose?
- Start on your hands and knees in a tabletop position.
- Inhale as you arch your back, lifting your head and tailbone toward the ceiling (Cow Pose).
- Exhale as you round your back, tucking your chin and pelvis (Cat Pose).
- Repeat the sequence for 5–10 breaths.
Why It Works:
This dynamic stretch improves spinal flexibility, promotes better posture, and relieves tension in the back and neck.
Personal Tip: Practicing yoga for just 15 minutes a day can dramatically improve your flexibility and mental clarity.
8. Step-Ups: Build Strength and Balance
Step-ups are an excellent way to strengthen your legs while improving balance and coordination.
Steps to Perform Step-Ups
- Stand in front of a sturdy bench or step.
- Step up with one foot, pressing through your heel to lift your body.
- Bring the other foot up to meet the first, then step back down one foot at a time.
- Alternate legs and repeat for 10–15 reps on each side.
Why It Works?
Step-ups mimic real-life movements like climbing stairs, making them functional and practical. They work your quads, glutes, and hamstrings.
Pro Insight: Research in the Journal of Sports Science & Medicine highlights that step-ups are a highly effective lower-body exercise for building strength and endurance.
9. Bicycle Crunches: Target Your Abs
Bicycle crunches are an effective core workout, targeting your abdominal muscles and obliques.
How to Perform Bicycle Crunches?
- Lie on your back with your hands behind your head and legs lifted, knees bent at a 90-degree angle.
- Bring your right elbow towards your left knee while straightening your right leg.
- Switch sides, bringing your left elbow towards your right knee.
- Continue alternating in a pedaling motion for 10–15 reps per side.
Why It Works:
Bicycle crunches engage multiple core muscles simultaneously, helping to tone and strengthen your midsection.
Did You Know? The American Council on Exercise lists bicycle crunches as one of the most effective abdominal exercises based on muscle activation.
Pro Tip: To avoid neck strain, focus on keeping your movements controlled and your gaze upward.
10. Light Dumbbell Curls: Tone Your Arms
Light dumbbell curls are a beginner-friendly exercise to tone your biceps and improve arm strength.
How to Perform Light Dumbbell Curls?
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Keep your elbows close to your torso and palms facing forward.
- Curl the dumbbells towards your shoulders, then slowly lower them back down.
- Perform 10–15 reps with controlled movements.
Why It Works?
Dumbbell curls isolate the biceps, helping to tone and build strength in your arms. They’re especially useful for beginners looking to improve upper body endurance.
Pro Insight: A study in the Journal of Strength and Conditioning Research found that resistance training with light weights can be just as effective for muscle growth as heavier weights, provided you reach muscle fatigue.
11. Stretching Cool-Down: Improve Recovery and Flexibility
No workout is complete without a proper cool-down to improve recovery and prevent stiffness.
How to Perform a Simple Stretching Routine?
- Perform a hamstring stretch: Sit on the floor and reach for your toes.
- Do a quad stretch: Stand and pull one foot toward your glutes while balancing.
- Finish with a chest stretch: Clasp your hands behind your back and lift them slightly.
Why It Works?
Stretching helps improve flexibility, reduce muscle soreness, and lower the risk of injury.
Quick Fact: According to the American Journal of Sports Medicine, regular post-workout stretching can enhance muscle recovery and joint health.
FAQs About the 10 Best Workouts for Starters
1. How often should beginners work out?
Beginners should aim for 3–4 workout sessions per week, with each session lasting 20–40 minutes. Gradually increase the frequency and duration as your fitness improves.
2. What’s the best time of day to work out?
The best time to work out is whenever it fits into your schedule and you feel most energetic. Morning workouts can boost energy for the day, while evening workouts can help relieve stress.
3. Do I need special equipment to start these workouts?
Most of the workouts mentioned require little to no equipment. Basic items like resistance bands, light dumbbells, or a yoga mat can enhance your routine but aren’t mandatory.
4. How can I stay motivated as a beginner?
Set realistic goals, track your progress, and celebrate small wins. Finding a workout buddy or listening to music during exercise can also keep you motivated.
5. What should I eat before and after a workout?
Before a workout, have a light snack with carbs and protein (e.g., a banana with peanut butter). After exercising, refuel with a balanced meal that includes lean protein, healthy fats, and complex carbs.
6. How do I avoid injuries as a beginner?
Focus on proper form and start with low-intensity exercises. Incorporate warm-ups and cool-downs, and listen to your body to avoid overtraining.
7. Can beginners do strength training?
Yes! Strength training is highly beneficial for beginners. Start with bodyweight exercises or light dumbbells to build strength gradually.
8. How long does it take to see results?
Results vary depending on factors like your consistency, diet, and fitness level. Most beginners notice improvements in energy and strength within 4–6 weeks.
9. Are these workouts suitable for all age groups?
Yes, these beginner workouts are adaptable and suitable for most age groups. However, consult with a healthcare professional if you have medical concerns.
10. What should I wear for these workouts?
Wear comfortable, breathable clothing and supportive shoes. The right attire can improve your workout experience and prevent discomfort.
Conclusion: Your Fitness Journey Starts Here
Starting your fitness journey with the 10 Best Workouts for Starters is a smart and empowering decision. These beginner-friendly exercises provide a solid foundation for building strength, improving cardiovascular health, and enhancing flexibility—all while boosting your confidence.
Consistency is the key to success. Begin with manageable goals, listen to your body, and gradually progress as you feel stronger and more confident. Whether you’re walking around your neighborhood, mastering bodyweight squats, or exploring yoga poses, every step brings you closer to your fitness goals.
Remember, fitness isn’t just about physical health—it’s about building a lifestyle that prioritizes well-being, happiness, and self-care. As the saying goes, “The journey of a thousand miles begins with a single step.” Your first step? Commit to one of these workouts today!
Now that you have a roadmap to success, it’s time to lace up those shoes, roll out that mat, or pick up those dumbbells. Your stronger, healthier self is waiting. Let’s get moving!