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Exercise Options for Non-Exercisers - Five Easy YouTube Workout Videos for Beginners

Tuesday, 16 April 2019 19:52

Going to the gym to get your exercise isn’t for everyone. Whether it’s a busy schedule, lack of childcare, tight budget or simple fear of the gym (gymphobia: it’s a real thing) keeping you home, you need not worry. Thanks to YouTube and widespread Internet access, you can get a quality, instructor-led workout at home, in your living room, studio or home gym space.

Perhaps your biggest problem isn’t lack of YouTube video workouts: there are thousands. In fact, if you simply search “workout videos” or “exercise videos” on the popular video platform, you’ll almost certainly be overwhelmed by the number of returns you’ll get. It can be especially intimidating to someone who is just starting out on their fitness journey. Where do you even start??

If you are a non-exerciser looking to change your fitness habits, congratulations. You’ve made a smart decision. All exercise is good, but choosing a regimen that is too complex, confusing or too advanced for your fitness level can ultimately lead to discouragement. It may even make you want to quit.

That’s why we’ve trolled YouTube’s extensive list of workout videos. We’ve also looked at the recommendations of other trained and trusted fitness experts. We’ve come up with a list of five of YouTube’s best beginner workout videos, each of which focuses on a different type of exercise:

1) Just get moving. Perhaps you’re afraid of choosing a program that is too difficult for your fitness level. Do your two left feet make you shudder at the thought of attempting Zumba? Are you afraid of pulling muscles you haven’t used in years? Then this video is perfect because all you have to do is walk. Instructor and creator of the Walk at Home series of walking workouts Leslie Sansone leads viewers in a peppy but easy-to-follow walking workout that’s only 15 minutes long. By the end of the video, you’ll have walked one full mile! The video has over 3 million views on YouTube and 25 thousand “thumbs up” ratings. One thing we especially love about this video is that it features exercises of a wide variety of body types and fitness levels.

Find “Leslie Sansone’s Walk at Home 1 Mile Walking Exercise”  video here: https://www.youtube.com/watch?v=tW9IY48x1bc 

Length: 15 minutes

Equipment required: None (exercise mat optional)

2) Beginner cardio: Cardio (aerobic) exercise gets your heart pumping, strengthening it and improving its overall function and warding off heart disease. Cardio is also excellent for weight loss, since it burns calories. However, if your goal isn’t weight loss but rather strengthening your heart muscle, simply adjust your diet to offset weight loss.

Cardio exercise can be especially intimidating to beginners who might worry that they can’t keep up or that it will be too hard on their bodies. That’s why we recommend Team Body Project’s “30 Minute Fat Burning Workout for Beginners.” It’s comprised of low-intensity cardio exercises that are designed to break you into cardio exercise gently, without doing damage to muscles, joints or ligaments. Instructor Daniel keeps movements simple and transitions smooth and slow, so it’s easy to follow. Like the previous video, this one also features participants with varying, realistic body types.

Find “Team Body Project’s 30 Minute Fat Burning Workout for Beginners” here: https://www.youtube.com/watch?v=gC_L9qAHVJ8

Length: 30 minutes

Equipment required: None (exercise mat optional)

3) New to weight training: Once you’ve tried beginner cardio, you may want to move on to strength training with weights. Strength training targets your muscles, making them stronger. Strong muscles, in turn, burn more calories, faster. This video, which has more than 4 million views, doesn’t feature fancy production or a formal studio, which doesn’t detract from the workout at all. In fact, we this video has special appeal to the beginner because it proves that you can get a quality workout, at home, without any bells or whistles. The “15 Minute Beginner Weight Training- HASfit Beginners Workout Routine” is simple and straightforward. While it focuses mainly on the arms and upper body, it also targets the lower body.

Find “15 Minute Beginner Weight Training- HASfit Beginners Workout Routine” here: https://www.youtube.com/watch?v=U0bhE67HuDY

Length: 15 minutes

Equipment required: Two handheld dumbbells. (Video suggests 3-8 pounds for women and 5-10 pounds for me. If you’re a complete beginner, start with the lowest weight.) Exercise mat optional.

4) Increase your flexibility: You don’t have to do yoga to increase your flexibility. Good flexibility is considered to be foundational to fitness, and improving your flexibility will help you improve your workouts in other areas, including cardio and weight training. Not only that, flexibility exercises can benefit your health by improving digestion, treating and preventing back pain and even boosting your mental wellbeing.

“15 Minute Beginner Flexibility Routine” is another exercise video without production bells and whistles but nevertheless provides a well-rounded routine. The flexibility exercises are stretches that target the whole body, and the instruction is casual and easy-to-follow.

Find “15 Minute Beginner Flexibility Routine” here: https://www.youtube.com/watch?v=L_xrDAtykMI

Length: 15 minutes

Equipment required: None (exercise mat optional)

5) Targeting your core: Your “core” is the midsection of your body. It includes the front (“abdominal” area or “abs”), back and sides, specifically the muscles that make this area up. Since your core supports your entire body, especially your upper body (which tends to be heavier than your lower body). Therefore, strengthening your core muscles will give you better posture, may improve your digestion, support your spine and prevent back pain and more.

Like flexibility, a strong core will maximize the effects of exercise that you do to target other areas of your body. Core exercises should become a regular part of your fitness routine, and “Super Subtle Core” is perfect for the beginner. In fact, one of the things we love about it is that it is ideal not only for beginners, but can also be used by people with limited mobility and those who have just given birth. There are even modifications that can be incorporated for those who have mastered the beginner version and desire to take their core workout to the next level. We also love that this program was designed by a doctor of physiotherapy, Dr. Brianne Grogan (“Dr Bri”), so it’s safe as well as thorough. Dr Bri leads viewers not just in exercises, but also teaches them how to become more aware of their core muscles and how they work, which is key to an effective core workout. The exercises in this workout are super-easy and low impact.

Find “Super Subtle Core” video here: https://www.youtube.com/watch?v=j8YUP9YrAwc&t=413s

Length: 30 minutes (5 minute intro and 25 minutes of exercise)

Equipment required: None (exercise mat optional)

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