When exercising, it’s tempting to want to break into a run before you can walk. But if you’ve never worked out before – or at least haven’t for a while – it really is worth starting simple. Getting a good routine going and learning some of the most versatile exercises is much more valuable initially than lengthy routines involving complex equipment. This is because it will be easier to fit into your day and you will start to experience some of the benefits of a regular routine right away, before you start to increase your commitment.
Although it’s recommended that we aim for at least 30 minutes of moderate physical activity every day, this series of exercises takes around ten minutes to do. So our advice would be to do three sets of each exercise to start with. You can do the three sets one after the other or do them like a circuit, by doing one set of all five exercises and then starting from the first exercise again until you’ve completed three circuits.
YOUR 30-MINUTE WORKOUT PLAN
This is one of the best body-weight exercises for your upper body as it builds a strong chest, shoulders, arms and abs.
Get in a pushup position with your hands roughly shoulder-width apart, keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend: you should aim to get your chest within a few inches of the ground. Then raise yourself by pushing the ground away from you.
If you’re a beginner, you can start with your knees on the floor, although fully extending your legs increases the difficulty by adding more body weight. You can also use push up bar handles and other fitness accessories to mix up your routine a bit as you advance.
Continue reading your story on the app
Continue reading your story in the magazine
RAILBLAZING: ALL ABOARD
It’s not just the destination, but the journey itself. That’s why Tamara Hinson is tracking down the world’s most amazing train journeys
LOOKING GOOD: MAGIC MIRROR
Nordictrack Vault’s smart mirror takes home workouts to a new level
MONEY NO OBJECT
Mr Leight Marmont S Round-Frame Acetate and Silver-Tone Sunglasses
BARGAIN BASS Yamaha SR-B20A
A compact yet punchy, budget yet bold soundbar with big ambitions. This is a great addition to a mid-size TV
The best new tech heading your way
Get a glimpse into the future, as we count down all the most thrilling pieces of tech and new trends coming your way in 2021
Duncan Bell is sparking joy
You can have too much of a good thing – especially when it comes to its packaging
AMAZ-ING GRACE: Amazfit GTS 2e
An Apple Watch lookalike that lacks innovation but offers loads of fitness features and great battery life for very little money
IPL Hair Removers
Extremely well built and easy to handle. Colourwise, it comes in a more grown-up gold and looks super chic and sleek. Admittedly it has to be plugged in, which makes you can’t stray far from a socket, but you don’t have to recharge it either.
The Complete Guide To…Home Office Monitors
This work-from-home revolution has made home office monitors vital accessories for professionals. Large screen real estate and ultimate productivity, after all, go hand-in-hand
Beyond Human: The Genetic Shift In Bodybuilding
The Bodybuilding Ecosystem People often fail to grasp the significance of turning points, if even aware of such events.
Booze and Lose Muscle
Alcohol consumption will likely decrease muscle size and strength.
+Mike Peele – Hip Hop Fit
Multitalented, intense and innovative are all words that describe Mike Peele. He is one of todays most exciting, energetic and creative talents in the industry.
Classic Training Camp
I guess it all started with falling in love with the gym and training. I played a lot of sports growing up. My parents were those parents where if I said I wanted to try something, they put me in it.
Best Squatting Techniques for Maximum Muscle Growth
The squat’s radical capability to boost muscle growth and strength stems from the large muscle groups activated during the squat, such as the quadriceps and gluteus maximus.
Creatine: The Best Forms
New products and formulations are introduced to the supplement market every day. However, it is very rare for a product or especially an ingredient to create noteworthy evolution in supplement performance. Arguably, the greatest leap up this axiomatic evolutionary ladder occurred with the advent of creatine supplements in the 1990s. Creatine has proven over and over to be “the real deal” in clinical research and broscience. It’s a muscle-building, performance-enhancing supplement that nearly all athletes should use.
5 Apps That Make Your Workouts More Fun
High-tech ways to work up a sweat at home or on-the-go.
Crush Your Excuses!
Eliminate the Top 6 and Get the Physique You’ve Always Wanted “Excuses are just lies we tell ourselves.” –Unknown
A New Mutant Rises!
Meet New Pro Nick ‘The Mutant’ Walker
5 Weeks To Redemption!
How Iain Valliere Won the New York Pro