Home workout for beginners: where to start

Start easier than you think

The most common mistake when restarting is overdoing it in the first week and quitting. Start with 10 to 15 minutes, three times a week. The goal of the first few weeks is building the habit, not exhausting your body.

Three basic moves to begin

A simple full-body workout can be built with three moves:

• Squats — strengthen legs and hips using only your body weight
• Marching in place or low-impact jumping jacks — warm up and raise your heart rate
• Short plank or wall push-ups — strengthen your core

Respect your body's signals

Mild muscle soreness in the first days is common; sharp pain, dizziness or shortness of breath are not. If something feels wrong, stop and, if it persists, see a health professional. If you have any health condition, talk to a professional before starting.

Workouts that adjust to you

In Seca Barriga PRO, the week's exercises are chosen according to your level, the time you have and the space available — and they evolve as you log what you managed to do.