20 Min Beginner Workout After A Long Break

10 Tips to Ease Back Into Exercise Safely After A Long Break

Returning to a new workout routine after a long break can seem. daunting and a bit overwhelming. So here are some of my tips to ease back into a healthy and sustainable routine.

1. Plan Ahead
Start to think about your current habits, without changing anything. When do you have the most energy? What time of the day are you most likely to be motivated to workout? The best way to get and stay consistent is to do your workouts when you are most likely to feel like doing them. If you hate mornings, don't schedule a morning workout - it will be very hard for you to maintain that routine.

2. Schedule Your Workouts
Once you have found the best time of the day for you to consistently workout, start thinking about how many times per week you want to commit to working out for your first month. I would suggest scheduling in a 15-30 minute workout 3 times per week to start out. Know that if you are feeling a burst of energy on a rest day, you can always add more, but commit to at least 3 sessions per week.

3. If Suffering From Health Issues, Check With Your Doctor
Everyone is so beautifully unique- make sure that your health care provider gives you the go ahead, especially if illness, injury, or pregnancy were previously holding you back from exercising. Better safe than sorry!

4. Find ways to motivate Yourself
This will be different from person to person, but some proven ways are finding an exercise or accountability partner and creating a healthy reward system for yourself.

5. Prepare With Proper Gear
It is important to note that to start out, you don't need a whole lot of gear, but you may want to invest in a quality sports bra to keep you supported in the more intense workout sessions, and a good pair of sneakers if you prefer to workout with shoes on.

6. Take Your Time and Change your Routine Slowly
Taking a slow approach to your new routine is the best and most sustainable approach. It can be tempting to go all in in an attempt to erase all the inactivity, but a slow and steady approach will take you much further. There is such a thing as a binge and restrict cycle with exercising. If you go too hard, you won't want to keep going due to soreness and possible injury.

7. Think Positively
There is no greater asset than a positive mindset expecially when just starting out. Stay positive and keep positive people around you. This is how you will stay consistent. Challenge yourself to only say good things about your body, no matter how you feel about it

8. Set Some Goals and Manage Your Expectations
Your goals need to be S.M.A.R.T. Sustainable, Measurable, Attainable, Realistic, Timely. Don't just say "I want to lose ___ lbs", That's only measurable. Make a time frame, make sure its realistic, and remember that good things take time. Try your best to make your goals less about weight loss and more about how you feel. That translates a lot better into your lifestyle. Example: "I want to feel more energetic by the time its my toddlers birthday so I can keep up with the kids and enjoy the party with them"

9. Cool Down & Stretch After Your Workouts
To avoid injury and reduce soreness after your workouts, make sure to cool down and stretch after EVERY workout. It is very important, and will set you up for an even better workout the next time you do!

10. Make Note of Your Reason And Redefine What Exercise Means To You
Your understanding of exercise can change; it can be something you enjoy and even look forward to. Challenge yourself to redefine what exercise means to you; how its helping you, and why you are committing to it. Having a why will keep you on the straight and narrow when you want to give up.

You've got this, and I'm proud of you for taking this first step

Leave a comment below if any of these tips spoke to you!

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DISCLAIMER:
All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

[Nobadaddiction]

Y’all remember it’s not about losing weight, it’s about being as healthy as you can! Jo you are awesome👍❤

[lindareed]

I'm 78 years young and have exercised my entire adult life; however, some of the moves are getting a little tough for me but I have been able to keep up with you! If necessary, I just don't do as many reps as I get tired. Keep up the good work. I LOVE your enthusiasm and am committed to continue exercising until I'm 90 or more!

[charityirby]

After a few months of not being motivated I am happy to say i did this one without stopping. A beautiful reminder that my body is capable!

[Jessica-dvrc]

I'm 48, morbidly obese with bad knees and broken rips, a bad hip and with hypothyroidism.Thank you Jo, I just had to adjust one exercise but the rest was a brezze, well let me rephrase that, I'm sweating bullets. Congrats to everyone that's working out with Jo, let's race to the finish line together 🍓.

[aspiring_actuary]

Fact that Jo understands real life problems and gives solutions to them! I will say again, you're a blessing to this world! 🤗🤗🖤🖤💪🏾🔥

[princessrenza]

jo, i’ve been doing your workouts for 3 months as of yesterday! I’ve lost 28 pounds so far! (212lb - 184lb) before I got on the scale I was so scared for some reason. When i saw the number i instantly cried tears of joy😂 I am so grateful for you and your videos! Your energy is what brings me back everyday.💕💕

[PixieDustProductions]

Being super vulnerable here but I’ve been dealing with a lot of mental health issues and stopped working out because I could barely get out of bed but today I told myself I was going to get up early and start to do one thing for myself a day. I craved a little movement and I found this video and Jo’s smile was so infectious I felt myself smiling and crying because it felt so healing to me. I’m genuinely happy after this workout and can’t wait to do more.

[symbala]

I'm so grateful for this. You have no idea how liberating it was for me to allow myself to move and feel in my body. I was feeling like I can't even raise my arm in public because of my weight, afraid of body shaming. I cried like for a good 15 minutes during this exercise letting go of the shame and letting in the joy and faith back to myself. Love you Jo and thank you so so much!

[jAzo]

I haven't worked out in little over a year. This workout brought me to tears, not due to difficulty, but because someone understands. It was tough and I definitely wanted to quit, but I made it through. Your smile is full of compassion and encouragement. Thank you so much. Blessings to you Sis.

[stephaniegarcia]

I just started my fitness/weightloss journey. I’m a stay at home mom with two under 5 and we live in an upstairs apartment, I can’t get to a gym and I can’t do any jumping movements as to not disturb the other tenants but this workout has me sweating bullets and with no jumping movements!! I’m going to do this workout everyday!

[marya]

I don't know if you understand how much of a light you are. I haven't danced or been myself in over a year, with all the weight gain of pregnancy and C section, I see you smile at me, you realigned me to my higher self I danced and cried tears of joy. This has been so healing, I'm so grateful and I aspire to help people the way you helped me ❤️

[kimberlyequestrian]

My absolutely favorite thing about every single one of Jo’s workouts is how they are challenging, but not to the point that I cannot complete it. While also getting in an amazing exercise with a TON of sweat. I don’t feel drained by them either! Unlike extremely intense workouts by some other fitness you tubers that consider their content “suited for the average person” thank you Jo! Your workouts have been the most rewarding for me😊

[xKarolinex]

Dear Jo! You've changed my thinking about workouts! Just half a year ago I would NEVER, NEVER do a workout that lasts more than 30 minutes, and now? I'm doing these that last 1 hour and I LOVE THEM! Thank you for your energy, you being here for us, proving us that we can do anything if we want to! YOU ARE MY SUN IN A RAINY DAYS!
Ah, and I'm sorry for my English, but it is not my first language. HAVE A GOOD DAY/AFTERNOON/EVENING/NIGHT FOR YOU ALL!

[BattyLugosi]

In this 20 minutes I burnt 150 active calories, It was fun, easy to follow and had my heart rate up the entire 20 minutes! Amazing!

[myabridges]

My baby girl just turned 1 so it's time to get back on track... Cheers to completing my FIRST workout ‼️💪🏽❤️

[god]

I'm still healing from a kidney transplant surgery so I can't wait to see this! Just found you yesterday and was able to do three videos in one day! these videos are mega encouraging. Thank you God and thank you Jo!

[debrawells]

Please do more like this one. It's been really hard coming back after being sick for months. Finally recovered to get to being me again by working out.

[madilyngabrielle]

I've probably commented on this video two or three times over the last few years, but I will never stop thanking you, Jo! Even when I fall off and stop being consistent with moving my body, your videos are always the thing that I turn to to jump back into a healthier lifestyle. Your positivity, encouragement, and adaptability are always such a motivation to keep going. Keep being amazing, Jo! You're a shining light!

[a.mh]

Time stamps for those who want them!
00:12 warmup
5:10 cardio
10:06 strength
15:02 finisher
18:00 cool down
20:56 done!

[melisavarnadoe]

You have been my go to workout person. I’ve lost 50 lbs and with health issues, I was limited as to how much exercise I could do in the beginning. I’ve been working out steady for 6 months, I’ve lost 8 inches in my waist and 8 pant sizes. I do your exercises daily and add some core or weight lifting every other day! I love your exercise and how easy they are to follow. Thanks for all that you do! You’ve helped me tremendously, after having 3 kids with in 2 years. One and then a set of twins, my waist has been my trouble area. I wasn’t able to do 2 minutes starting off without having to rest. Now I can finish everyone of your exercises with extra energy to add core or weights to each workout. Thank you so much!