In the experience of a physical trainer, about 90% of people who join a gym leave within the first 3 months. This is because, when starting out, most people have unrealistic expectations and are less knowledgeable about what exercises to perform to achieve their intended goals.
HereWere brings you 5 fat-burning routines that are perfect for beginners, along with suggestions on how often you should do them when starting out. You can increase reps and intensity as you go. Don’t forget to read the bonus at the end of the article if you want to know if morning time is better for exercising or if sweating at night is more effective.
1. The plank
How to do this:
- Start by placing your forearms on the floor with your elbows positioned just below your shoulders. Keep your forearms parallel to each other.
- Now lift your body up to be in a position similar to a push-up.
Stay in this position for about 30 seconds.
How to make them:
- Get on all fours with your palms on the floor, shoulder-width apart.
- Stretch your arms and legs.
- Lower your body so that your chest almost touches the floor.
- Now push your body up.
Repeat 10 times.
3. Reverse crunches
How to make them:
- Lie on your back and place your hands at your sides with your palms touching the floor.
- Raise your leg while bending your knees towards your head. Make sure your hips and buttocks are flat on the floor.
- Now push your legs towards the ceiling. This push will lift your buttocks off the floor.
- Now lower your legs, but don’t let your feet rest on the floor.
For beginners, it is recommended to perform 3 sets of 10 reverse crunches.
Bonus: exercising in the morning vs exercising in the evening
What’s better: working out in the morning or working out in the evening? The truth is, while both times of day have their pros and cons, the best time for you is when you can consistently exercise. The key to losing fat and staying healthy is to be persistent and consistent. The best time for you is the time when you will be able to exercise effectively.
However, let’s take a look at the pros and cons of both schedules so you can make an informed choice.
Advantages of a morning workout:
- A morning workout on an empty stomach helps speed up weight loss and boosts energy levels.
- Exercising early means you get more sunlight, which is crucial for establishing your body’s internal circadian rhythm.
Disadvantages of a morning workout:
- Many of us can feel sluggish in the morning, and skipping workouts is detrimental to all our efforts.
- Your body may feel stiff in the morning.
Advantages of an evening workout:
- Research has shown that we exercise more at night, so if you’re consistent, you’ll lose more fat over time.
- In another study, it was also found that exercising 1.5 hours before bed was associated with falling asleep faster, waking up less at night, and improving mood.
Disadvantages of an evening workout:
- Due to our busy schedules, it can be difficult to find time to exercise consistently.
- After a long day at work, you might feel too tired to exercise.