If you're new to exercising or looking to get back into shape after a break, starting with conditioning exercises is a fantastic way to build strength, improve flexibility, and boost your overall fitness level.
It doesn’t matter if you're aiming to tone up, shed a few pounds, or simply enhance your endurance; incorporating conditioning workouts and exercises into your routine can lay a solid foundation for reaching your fitness goals.
How about we explore a variety of conditioning exercises tailored specifically for those just starting out on their fitness goal?
From simple bodyweight movements to low-impact cardio exercises, we'll cover everything you need to know to get started.
Conditioning Exercises & Workouts To Do At Home
Listed below are a couple of conditioning workouts you can do as a beginner:
1. Jumping Jacks
Jumping jacks are a great way to get your heart pumping and improve your cardiovascular health.
They also help to warm up your muscles and increase your overall agility and coordination.
Execution:
- Start in a standing position with your feet together and arms at your sides.
- Jump up explosively, spreading your legs wider than shoulder-width apart while simultaneously raising your arms above your head.
- Land softly on the balls of your feet with your legs slightly bent and arms back at your sides.
- Quickly jump back to the starting position, bringing your feet together and lowering your arms.
- Repeat for the desired number of repetitions.
2. Mountain Climbers
Mountain climbers are among the excellent conditioning exercises and workouts for building strength in your core, shoulders, and legs.
They also improve your cardiovascular endurance and can help with fat loss by burning calories.
Execution:
- Begin in a push-up position with your hands flat on the floor, shoulder-width apart, and arms extended.
- Keeping your core engaged, bring one knee towards your chest, then quickly switch legs, bringing the other knee towards your chest while extending the opposite leg.
- Continue alternating legs in a running motion, keeping your hips low and your back flat throughout the movement.
- Aim for a steady, controlled pace, and maintain proper form throughout.
3. Burpees
Burpees are a full-body at-home conditioning exercise that targets multiple muscle groups at once, including your chest, arms, core, and legs.
They help improve your strength, endurance, and explosiveness while boosting your metabolism for increased calorie burn.
Execution:
- Start in a standing position with your feet shoulder-width apart.
- Lower yourself into a squat position, placing your hands on the floor in front of you.
- Kick your feet back, landing in a plank position with your arms extended.
- Perform a push-up, lowering your chest towards the floor.
- Push through your palms to return to the plank position.
- Jump your feet towards your hands, returning to the squat position.
- Explosively jump up into the air, reaching your arms overhead.
- Land softly and immediately lower back into the squat position to begin the next repetition.
4. Bulgarian Split Squat
Bulgarian split squats are fantastic for building strength and stability in your lower body, particularly your quadriceps, hamstrings, and glutes.
They also improve balance and coordination and can help to correct muscle imbalances between your left and right legs.
Execution:
- Stand about two feet in front of a bench or elevated surface, facing away from it.
- Extend one leg behind you and place the top of your foot on the bench.
- Keeping your torso upright and core engaged, lower your body towards the ground by bending your front knee.
- Lower yourself until your front thigh is parallel to the ground, ensuring that your knee does not extend past your toes.
- Push through your front heel to return to the starting position.
- Complete the desired number of repetitions on one leg before switching to the other leg.
5. Planks
Planks are an excellent strength and conditioning workout for core muscles, including your abs, obliques, and lower back.
They also help to improve posture, reduce the risk of back pain, and enhance overall stability and balance.
Execution:
- Start in a push-up position with your hands directly beneath your shoulders and your body in a straight line from head to heels.
- Engage your core muscles and hold this position, ensuring that your hips are neither too high nor too low.
- Keep your neck and spine neutral, and focus on breathing steadily throughout the exercise.
- Hold for the desired duration, maintaining proper form throughout.
6. Step-Ups
Step-ups are beneficial for building strength and power in your legs, particularly your quadriceps, hamstrings, and glutes.
They also improve balance and coordination and can help to increase the functionality of daily activities like climbing stairs or stepping up onto curbs.
Execution:
- Stand in front of a sturdy bench or elevated platform.
- Place one foot entirely on the bench, ensuring that your knee is directly above your ankle.
- Push through your heel and step up onto the bench, bringing your other foot to meet the first one.
- Step back down with the same foot, returning to the starting position.
- Complete the desired number of repetitions on one leg before switching to the other leg.
- Ensure that you maintain proper form throughout the exercise, keeping your core engaged and avoiding any excessive leaning or swaying.
Over To You
By incorporating these beginner-friendly conditioning exercises into your routine, you're setting yourself up for success on your fitness goals.
Aim to incorporate these at-home conditioning workouts into your weekly schedule and gradually increase intensity as you build strength and stamina.
