"Are you feeling guilty about not getting enough exercise during the weekdays? A recent study published in JAMA has good news for you! The study found that people who squeeze in at least 150 minutes of moderate to vigorous exercise on the weekends can significantly reduce their risk of heart attack and heart failure.
The study showed that weekend warriors who exercised for 2.5 hours could cut their heart attack risk by 27%, compared to 35% among those who exercised more days a week. Additionally, the study found that weekend exercisers saw a 38% decrease in their heart failure risk compared to 36% among daily exercisers.
So, if you want to improve your heart health and overall fitness, embracing an active weekend lifestyle could be just what you need. In this blog, we'll explore the top 8 weekend exercises for beginners that you can easily incorporate into your weekend routine.
Table of Contents
- Top 8 Weekend Workouts For A Toned Body
- Benefits of Doing Weekend Exercises
- Safety Tips to Follow While Doing Weekend Exercises
- The Final Say
- FAQs
- References
Top 8 Weekend Workouts For A Toned Body
These workouts are scientifically designed to minimise joint stress and are exercise regimens characterised by movements that avoid high-impact forces. These routines cater to individuals with joint concerns, seniors, or those recuperating from injuries. They are done too often to see long-lasting transformation in the body according to your weight and age. Along with instructions, benefits, and the muscles targeted, here are some low-intensity workouts on weekends that you can do at home:
1. Walking In Place
The first weekend exercise for beginners is "Walking," either on the spot or around the park. It is the simplest exercise that can be done anywhere. It generally targets the muscles, including the quadriceps in the legs, calves, and hamstrings. It helps with weight management, improves cardiovascular health, and boosts mood.
Also Read: 7 Benefits Of Walking After Dinner For Weight Loss With Considerations!
2. Chair Squats
The second effective exercise that you can do on weekends is chair squats. This exercise targets your glutes, hamstrings, and quadriceps, important muscles in your lower body. You can get stronger and more stable by doing chair squats, making it easier to do everyday activities like walking, running, or playing sports.
To do this weekend's exercise at home:
- Stand with your feet hip-width apart in front of a sturdy chair, then bend your knees and hips to lower your body as if sitting in the chair.
- Stand back up again and repeat.
Also Read: 11 Best Evening Exercises For Weight Loss | ToneOpFit
3. Leg Raises
Leg lifts are a great way to tone your hips and abs. They work your hip flexors and lower abdominal muscles, which can help you feel stronger and more balanced. Try doing leg lifts a few times weekly and see how they can help you get healthier and feel great!
To do this weekend's exercise at home:
- Lie on your back and lift one leg a few inches off the ground, keeping it straight.
- Then, lower it back down and repeat with the other leg.
- It may feel a bit tricky at first, but with practice, you'll get stronger and be able to lift your legs higher.
4. Arm Circles
This weekend's exercise can help you build strong arms and shoulders. Arm circles are a simple exercise that you can do anywhere, anytime. They help build arm strength and improve shoulder flexibility. They also target your biceps, triceps, and shoulders, giving you a full-upper body workout. So why not try arm circles and see how they can help you feel stronger and more flexible?"
To do this weekend's exercise at home:
- Just extend your arms to the sides and make small circles in the air with your hands.
- You can do them clockwise or counterclockwise, whichever feels easy.
Also Read: Effective Exercises To Lose Belly Fat & Practical Tips
5. Wall Push- Ups
Another good and effective exercise to do on weekends is wall push-ups. This variation of push-ups is more accessible than the traditional version and still targets the same muscle groups. These are a great way to strengthen your triceps, shoulders, and chest without feeling overwhelmed.
To do this weekend's exercise at home:
- You can lean against a wall and push away with extended arms, mimicking a pushup.
- This can be a great option if you're struggling to perform standard pushups with proper form or need to reduce the pressure on your wrists.
6. Crunches
Crunches are a simple exercise that anyone can do on the weekends to stay fit and feel good. Do not pull on your neck during the movement to avoid getting hurt.
To do this weekend's exercise at home:
- Lie on your back with your knees bent and feet on the floor to do crunches.
- Then, lift your tummy off the ground using your abs and slowly lower it back down.
7. Jumping Rope
Regular exercise, including skipping, can have a profound impact on one's mental health. By incorporating physical activity into your routine, you can experience a sense of calmness and improved mood, which can be especially helpful in managing depression and anxiety. Jumping rope, in particular, is an excellent way to take care of your heart and lungs while also providing a calorie-burning workout. With each jump, you can burn up to 1300 calories per hour, making it an efficient way to lose weight.
To do this weekend's exercise at home:
- Stand with your back straight and feet together. Hold the rope with your hands straight and down towards your thighs.
- Jump off the ground, passing the rope under your feet, and bring it back to its starting position.
- As you get more comfortable, increase your jumping speed to maximise the benefits of this simple yet effective exercise.
8. Planks
Lastly, this week's exercise is an effective full-body workout for beginners that targets muscle groups across the body. You can strengthen your shoulders, arms, chest, back, core, and hip muscles by performing a plank pose or exercise.
To start this weekend's exercise:
- Get down on the ground and stack your elbows directly beneath your shoulders, extending your legs.
- Engage your glutes and core to create full-body tension and contact your lower back, lats, and rhomboids.
- Keep your gaze facing down, which helps maintain a neutral position for your neck.
Also Read: Weight Loss Tips With Exercise & Workout Routine | ToneOpFit
Benefits of Doing Weekend Exercises
Here are the 9 benefits of doing weekend exercises for beginners:
Importance | Description |
Improved Health | Regular exercise, healthy eating, and a wholesome lifestyle protect against chronic diseases like heart conditions, diabetes, high blood pressure, and obesity. |
Enhanced Physical Abilities | Being physically fit results in more strength, endurance, and flexibility, making everyday tasks easier and reducing the risk of injuries. |
Positive Mental Well-being | Physical activity reduces feelings of sadness, stress, and anxiety by releasing endorphins, leading to increased happiness and improved mental clarity. |
Weight Management | Physical fitness helps burn calories, build muscle, and maintain a healthy metabolism, facilitating balanced weight and body shape. |
Disease Prevention | Fitness and wellness lower the risk of developing lifestyle-related diseases such as heart disease, stroke, certain cancers, and type 2 diabetes. |
Better Sleep | Regular exercise and wellness practices enhance the quality of sleep, which is essential for both physical and mental well-being. |
Heightened Self-confidence | Achieving fitness goals and focusing on overall well-being can boost self-esteem and self-assurance, positively impacting self-perception. |
Enhanced Enjoyment of Life | Fitness and wellness enable individuals to enjoy life by participating in various activities, hobbies, and sports, fostering a sense of achievement and contentment. |
Social Connections | Engagement in group fitness activities or wellness programs fosters friendships and supportive relationships, which are crucial for overall well-being. |
Also Read: Strength Training Exercises With Benefits & Routine | ToneOpFit
Safety Tips to Follow While Doing Weekend Exercises
If you are a beginner, then here are some safety points that you should follow before starting your weekend exercise:
1. Warm-Up And Cool Down
Warming up can help prevent injuries. Try a dynamic warm-up that combines movement with stretching, like walking lunges or jumping jacks. After your workout, try static stretches to help your muscles relax.
2. Increase Activity Gradually
Another thing to focus on is starting with low-intensity workouts, as this allows individuals to prevent burnout or potential injuries associated with abrupt, high-impact activities. These also help to improve endurance, flexibility, and strength.
3. Listen To Your Body
Always listen to your body and understand what suits it. Try a high-intensity workout with a good warm-up, but this will only result in discomfort if you experience persistent pain or discomfort. Therefore, it is advised to seek the help of a fitness expert.
4. Wear Appropriate Clothes
Next comes the clothing. You should choose comfortable, loose-fitting, and lightweight clothes for a good weekend workout. These will help you move more easily and release body heat.
The Final Say
Now that you know about the best weekend exercises for beginners to lose weight at home without going to the gym, you can start working out today. These easy-to-moderate workouts can help you achieve your target weight. Plus, doing them regularly can help you with other health benefits like cardiovascular, bone and joint health, etc.
Focus on the tips to prevent major injuries or side effects. Also, it is best to seek guidance from a fitness expert. For more information on health, fitness, and workouts, visit ToneOp Fit!
FAQs
1. What are the top 5 weekend gym workouts for beginners?
The top 5 gym workouts on the weekend are:
- Seated rows
- Barbell bench press
- Walking lunge
- Glute hamstrings raise
- Vertical push/pull
2. Is it OK to work out only on weekends?
Yes, it's OK to exercise on weekends if you get at least 150 minutes of moderate to vigorous exercise.
3. What workouts should I do on the weekend?
Here is the list of workouts to do on weekends:
- Walking In Place
- Chair Squats
- Leg Raises
- Arm Circles
- Wall Push- Ups
- Crunches
- Jumping Rope
- Planks
References
- https://www.verywellfit.com/6-weeks-to-fitness-for-absolute-beginners-week-2-1230930
- https://www.hindustantimes.com/lifestyle/health/weekend-workout-7-exercises-to-do-on-saturday-and-sunday
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