Absolute beginner workout routine

C

CrazyCantaloupe

0
Hey there.

I am a 19 years old girl who is looking for ways to lose a bit of fat and to tone up.

Up till now I haven't done any kind of sport or physical exercise. I get tired really easy when I have to run or take the stairs.

I obviously want to change that. I want to get healthier, to get in shape and build some strength.

I don't know where to start. I've been browsing the Internet and have already found many types of exercises and workout routines, but I don't know what combination of those could benefit me. I can't afford to spend any money on this, so going to the gym or having a personal trainer are not an option.

Can you please offer me some advice on that or point me in the right direction?
 
My specialty is barbells, so what I have to say on training without equipment will inherently be subpar, compared to, say, the advice given by a calisthenics specialist.

Now, your goal sounds like it's essentially modifying your body composition: less fat, more muscle (the combination of which = tone). Fortunately, this is fairly easy to achieve without equipment for the first 3-6 months of training. Eventually, you do end up needing more advanced exercise tools or techniques to continue changing your physique, though.

A good program will be balanced, meaning that what you do up top, you also do down bottom; what you do on the left you do on the right; what you do on the front you do on the back. Typically, guys go all top-front heavy and girls go back and bottom-heavy in their training methods -- getting all aspects covered will get the best results and will give you a healthier body.

Basic bodyweight exercises:

- Squats: I recommend going as low as you can without rounding your back. Squats primarily work the front of the thighs, and also work the glutes to a lesser degree.
- Glute bridges: work the glutes and hamstrings, balancing out squats.
- Push ups: Work the chest, arms and shoulders. Training your chest is the closest thing you'll get to natural breast implants, and I hear girls like having toned arms. Win-win.
- Inverted rows: Work the upper back, shoulders and arms, balancing out the chest. You will need some sort of railing to do these, though. They're much easier than chin ups/pull ups, which do a similar job.

If you can work these into your program, focus on technique, and practice progress overload (aiming to do more reps or sets over time), then you'll get results -- again, for about 3-6 months. Eventually, you will need to advance beyond these exercises. Could be sooner, could be later, depending on how you go.
 
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