Beginner 1 Hour Lunchtime Workout
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- Stationary bike
- Legs
- Machine
- Cardio
- Sets: 1
Stationary bike
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Cardio
- Sets: 1
- Description: Seat Adjustment: Sit on the stationary bike and adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke. Start the Bike: Begin pedaling to turn on the bike's console if necessary. Select Settings: Choose your desired workout setting from the menu, either manual or from pre-set programs. Enter Information: Input your age and weight to get an estimate of the calories burned during your session. Adjust Resistance: Set your initial resistance level, and remember you can adjust it during the workout to vary the intensity. Monitor Heart Rate: Use the handles to track your heart rate and ensure you are working out at an appropriate intensity level. Begin Cycling: Start pedaling at a moderate pace and maintain a steady rhythm. Cool Down: Towards the end of your workout, gradually reduce your intensity to cool down.
- Average duration per set*: 0:15:02 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Adjust Your Seat Properly: Ensure that your seat height allows a slight bend in your knees when pedaling. An improperly adjusted seat can lead to discomfort or injury.
- Warm-Up and Cool Down: Always start with a 5-10 minute warm-up at a moderate pace. Similarly, cool down with gentle pedaling and stretching after your session to help with recovery.
- Maintain Good Posture: Keep your back straight, core engaged, and grip the handlebars lightly. Avoid hunching over, as this can cause back and neck strain.
- Vary Intensity: Incorporate intervals by alternating between high-intensity bursts and slower, more relaxed pedaling. This can help improve cardio endurance and burn more calories.
- Set Realistic Goals: Track your progress by setting achievable targets in terms of distance, time, or calories burned. Gradually increase the difficulty level as you get fitter.
- Use Resistance Wisely: Adjust the resistance to challenge yourself without causing strain. Higher resistance combines strength training with cardio, but don’t overdo it to prevent injuries.
- Monitor Your Heart Rate: Keep track of your heart rate to stay within your target zone. This ensures you’re working at an optimal intensity for cardiovascular benefits.
- Listen to Music or Podcasts: Listening to upbeat music or engaging podcasts can make the workout more enjoyable and help you stay consistent.
- Stay Hydrated: Keep a water bottle handy and take sips throughout your session, especially during intense intervals, to stay hydrated.
- Stretch Post-Workout: Follow up your ride with stretches focusing on your legs, back, and hips. This aids in flexibility and prevents stiffness.
Exercise overview
Exercise ID: 00157
Description: Seat Adjustment: Sit on the stationary bike and adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke. Start the Bike: Begin pedaling to turn on the bike's console if necessary. Select Settings: Choose your desired workout setting from the menu, either manual or from pre-set programs. Enter Information: Input your age and weight to get an estimate of the calories burned during your session. Adjust Resistance: Set your initial resistance level, and remember you can adjust it during the workout to vary the intensity. Monitor Heart Rate: Use the handles to track your heart rate and ensure you are working out at an appropriate intensity level. Begin Cycling: Start pedaling at a moderate pace and maintain a steady rhythm. Cool Down: Towards the end of your workout, gradually reduce your intensity to cool down.
Average duration per set*: 0:15:02 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Adjust Your Seat Properly: Ensure that your seat height allows a slight bend in your knees when pedaling. An improperly adjusted seat can lead to discomfort or injury.
- Warm-Up and Cool Down: Always start with a 5-10 minute warm-up at a moderate pace. Similarly, cool down with gentle pedaling and stretching after your session to help with recovery.
- Maintain Good Posture: Keep your back straight, core engaged, and grip the handlebars lightly. Avoid hunching over, as this can cause back and neck strain.
- Vary Intensity: Incorporate intervals by alternating between high-intensity bursts and slower, more relaxed pedaling. This can help improve cardio endurance and burn more calories.
- Set Realistic Goals: Track your progress by setting achievable targets in terms of distance, time, or calories burned. Gradually increase the difficulty level as you get fitter.
- Use Resistance Wisely: Adjust the resistance to challenge yourself without causing strain. Higher resistance combines strength training with cardio, but don’t overdo it to prevent injuries.
- Monitor Your Heart Rate: Keep track of your heart rate to stay within your target zone. This ensures you’re working at an optimal intensity for cardiovascular benefits.
- Listen to Music or Podcasts: Listening to upbeat music or engaging podcasts can make the workout more enjoyable and help you stay consistent.
- Stay Hydrated: Keep a water bottle handy and take sips throughout your session, especially during intense intervals, to stay hydrated.
- Stretch Post-Workout: Follow up your ride with stretches focusing on your legs, back, and hips. This aids in flexibility and prevents stiffness.
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- Squat without weight
- Legs
- Bodyweight
- Strength
- Sets: 4
Squat without weight
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Stand with your feet shoulder-width apart. Ensure your knees and feet point in the same direction. Extend your arms out in front of you for balance or keep them by your sides to raise as you descend. Keep your head up and torso upright. Inhale deeply. Begin your squat by simultaneously bending your hips and knees. Lower your body until your thighs are parallel with the floor. If your arms are by your sides, raise them in front of you as you descend to help maintain balance. Exhale as you push through your heels to return to the starting position. Repeat for the prescribed number of repetitions.
- Average reps per set*: 33.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep your feet shoulder-width apart, your back straight, and chest up to avoid unnecessary strain on your back.
- Depth is Key: Aim to squat as deeply as you can comfortably go. Ideally, your thighs should be parallel to the ground or lower if your mobility allows it.
- Engage Your Core: Tighten your abdominal muscles throughout the movement to protect your lower back and improve balance.
- Heels on the Ground: Ensure your heels remain flat on the ground when squatting, as this helps maintain stability and proper posture.
- Knees in Line with Toes: Your knees should track in the same direction as your toes to avoid unnecessary stress on your joints.
- Controlled Movements: Perform the squats in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
- Breath Control: Breathe in while lowering your body and breathe out while pushing back up to help maintain a steady rhythm and proper oxygen flow.
- Focus Forward: Keep your gaze forward to maintain balance and ensure proper alignment of your spine.
- Warm-Up: Always start with a warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
- Consistency: Practice regularly to improve strength, flexibility, and overall performance.
Exercise overview
Exercise ID: 00361
Description: Stand with your feet shoulder-width apart. Ensure your knees and feet point in the same direction. Extend your arms out in front of you for balance or keep them by your sides to raise as you descend. Keep your head up and torso upright. Inhale deeply. Begin your squat by simultaneously bending your hips and knees. Lower your body until your thighs are parallel with the floor. If your arms are by your sides, raise them in front of you as you descend to help maintain balance. Exhale as you push through your heels to return to the starting position. Repeat for the prescribed number of repetitions.
Average reps per set*: 33.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep your feet shoulder-width apart, your back straight, and chest up to avoid unnecessary strain on your back.
- Depth is Key: Aim to squat as deeply as you can comfortably go. Ideally, your thighs should be parallel to the ground or lower if your mobility allows it.
- Engage Your Core: Tighten your abdominal muscles throughout the movement to protect your lower back and improve balance.
- Heels on the Ground: Ensure your heels remain flat on the ground when squatting, as this helps maintain stability and proper posture.
- Knees in Line with Toes: Your knees should track in the same direction as your toes to avoid unnecessary stress on your joints.
- Controlled Movements: Perform the squats in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
- Breath Control: Breathe in while lowering your body and breathe out while pushing back up to help maintain a steady rhythm and proper oxygen flow.
- Focus Forward: Keep your gaze forward to maintain balance and ensure proper alignment of your spine.
- Warm-Up: Always start with a warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
- Consistency: Practice regularly to improve strength, flexibility, and overall performance.
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- Lunge or split squat without weight
- Legs
- Bodyweight
- Strength
- Sets: 4
Lunge or split squat without weight
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Stand straight with your hands either by your sides or placed on your hips. Inhale as you take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor, keeping your torso upright. Exhale as you drive back up with your front leg and step back into a standing position. Repeat the lunge with your opposite leg.Keep alternating the leg with which you lunge.
- Average reps per set*: 23.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Keep your torso upright and shoulders back throughout the movement.
- Engage your core to help stabilize your body.
- Ensure your front knee stays directly above your front ankle. Avoid letting it extend beyond your toes.
- Position your feet about hip-width apart to improve balance and stability.
- Lower your body slowly to maintain control and maximize muscle engagement.
- Avoid letting your back knee hit the ground.
- Inhale as you lower your body and exhale as you return to the starting position.
- Aim to evenly distribute your weight between both legs.
- You can extend your arms out to the sides or place your hands on your hips to help with balance.
- If you're finding it challenging, reduce the depth of your lunge initially and increase it as you get stronger.
Exercise overview
Exercise ID: 00206
Description: Stand straight with your hands either by your sides or placed on your hips. Inhale as you take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor, keeping your torso upright. Exhale as you drive back up with your front leg and step back into a standing position. Repeat the lunge with your opposite leg.Keep alternating the leg with which you lunge.
Average reps per set*: 23.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Keep your torso upright and shoulders back throughout the movement.
- Engage your core to help stabilize your body.
- Ensure your front knee stays directly above your front ankle. Avoid letting it extend beyond your toes.
- Position your feet about hip-width apart to improve balance and stability.
- Lower your body slowly to maintain control and maximize muscle engagement.
- Avoid letting your back knee hit the ground.
- Inhale as you lower your body and exhale as you return to the starting position.
- Aim to evenly distribute your weight between both legs.
- You can extend your arms out to the sides or place your hands on your hips to help with balance.
- If you're finding it challenging, reduce the depth of your lunge initially and increase it as you get stronger.
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- Push up (inclined)
- Chest
- Bodyweight
- Strength
- Sets: 4
Push up (inclined)
- Primary muscle group: Chest
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Kneel down with your knees touching the floor. Place your hands on an elevated box, with your hands positioned a little wider than shoulder width apart. Extend your feet backward and straighten your whole body so that only your toes touch the ground and your hands touch the box. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows.Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average reps per set*: 20.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Optimal Positioning: Ensure your hands are placed shoulder-width apart on the elevated surface. This helps maintain balance and target the right muscle groups.
- Body Alignment: Keep your body in a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
- Controlled Movement: Perform the exercise in a slow and controlled manner. Lower your body until your chest nearly touches the elevated surface and then push back up. This ensures maximum muscle engagement and prevents injury.
- Engage Your Core: Tighten your abdominal muscles throughout the exercise to stabilize your body and enhance overall effectiveness.
- Hand Positioning: Adjust hand placement to slightly vary which muscle groups are targeted. Wider hand placement emphasizes the chest more, while a narrower placement targets the triceps.
- Breathing Technique: Inhale as you lower your body down and exhale as you push yourself back up. Proper breathing helps maintain rhythm and ensures better oxygen flow to your muscles.
- Use Stable Surfaces: Make sure the elevated surface (like a bench or step) is stable and won't move during the exercise to avoid accidents and ensure safety.
- Time Under Tension: Increase the challenge by holding the lowered position for a second before pushing back up. This increases the "time under tension" and further works the muscles.
- Progress Gradually: Start with a moderate elevation and gradually decrease the height as you build strength. This progression helps you develop better control and strength without overexerting yourself initially.
- Regular Variations: Incorporate different variations like elevated feet or changing hand positions to prevent plateaus and engage different muscle fibers.
- Warm-Up and Cool-Down: Ensure you perform a proper warm-up before starting and a cool-down after finishing your workout to prevent injuries and aid in muscle recovery.
- Listen to Your Body: Pay attention to any discomfort or pain aside from normal muscle fatigue. Modify or stop the exercise if necessary to avoid injury.
Exercise overview
Exercise ID: 00084
Description: Kneel down with your knees touching the floor. Place your hands on an elevated box, with your hands positioned a little wider than shoulder width apart. Extend your feet backward and straighten your whole body so that only your toes touch the ground and your hands touch the box. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows.Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 20.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Optimal Positioning: Ensure your hands are placed shoulder-width apart on the elevated surface. This helps maintain balance and target the right muscle groups.
- Body Alignment: Keep your body in a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
- Controlled Movement: Perform the exercise in a slow and controlled manner. Lower your body until your chest nearly touches the elevated surface and then push back up. This ensures maximum muscle engagement and prevents injury.
- Engage Your Core: Tighten your abdominal muscles throughout the exercise to stabilize your body and enhance overall effectiveness.
- Hand Positioning: Adjust hand placement to slightly vary which muscle groups are targeted. Wider hand placement emphasizes the chest more, while a narrower placement targets the triceps.
- Breathing Technique: Inhale as you lower your body down and exhale as you push yourself back up. Proper breathing helps maintain rhythm and ensures better oxygen flow to your muscles.
- Use Stable Surfaces: Make sure the elevated surface (like a bench or step) is stable and won't move during the exercise to avoid accidents and ensure safety.
- Time Under Tension: Increase the challenge by holding the lowered position for a second before pushing back up. This increases the "time under tension" and further works the muscles.
- Progress Gradually: Start with a moderate elevation and gradually decrease the height as you build strength. This progression helps you develop better control and strength without overexerting yourself initially.
- Regular Variations: Incorporate different variations like elevated feet or changing hand positions to prevent plateaus and engage different muscle fibers.
- Warm-Up and Cool-Down: Ensure you perform a proper warm-up before starting and a cool-down after finishing your workout to prevent injuries and aid in muscle recovery.
- Listen to Your Body: Pay attention to any discomfort or pain aside from normal muscle fatigue. Modify or stop the exercise if necessary to avoid injury.
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- Bent over row with barbell
- Back
- Barbell
- Strength
- Sets: 4
Bent over row with barbell
- Primary muscle group: Back
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
- Average per rep (kg)*: 43.05
- Average per rep (lbs)*: 94.91
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
Exercise overview
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 43.05
Average per rep (lbs)*: 94.91
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
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- Crunch
- Core
- Bodyweight
- Strength
- Sets: 4
Crunch
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Lie supine (on your back) with your legs bent and your feet flat on the ground. Place your hands lightly either behind or by the sides of your head, keeping your elbows out. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the ground by flexing your abdomen. Exhale as you do so. Hold the contracted position for a count of two. Inhale as you lower your head and shoulders to the starting position. Repeat.
- Average reps per set*: 503.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Mind-Muscle Connection: Focus on feeling your abs work throughout the entire range of motion. Visualize your abdominal muscles contracting and stretching with each rep.
- Breathing: Exhale as you crunch up to ensure better engagement of your core muscles. Inhale as you lower back down.
- Avoid Using Momentum: Perform the exercise slowly and in a controlled manner to prevent using momentum. This ensures that your abs do most of the work.
- Neck Position: Keep your neck in a neutral position to avoid straining it. Imagine you're holding a tennis ball under your chin to help maintain proper alignment.
- Lower Back: Keep your lower back pressed against the mat. Avoid arching your back as this can take the tension away from your abs and may lead to injury.
- Range of Motion: You don't need to come all the way up. A small lift of your upper torso off the ground is sufficient to engage the abdominals effectively.
- Hand Placement: Place your hands lightly behind your head without pulling on it. This can help reduce the strain on your neck and emphasize the abdominal muscles.
- Engage Your Core: Tighten your core throughout the entire exercise. Imagine pulling your belly button in towards your spine to maximize muscular contraction.
- Foot Placement: Keep your feet flat on the ground and ensure your knees are bent at a comfortable angle to stabilize your lower body.
- Consistency: Incorporate crunches into your routine multiple times a week and pair them with a balanced diet and full-body workout for optimal results.
Exercise overview
Exercise ID: 00064
Description: Lie supine (on your back) with your legs bent and your feet flat on the ground. Place your hands lightly either behind or by the sides of your head, keeping your elbows out. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the ground by flexing your abdomen. Exhale as you do so. Hold the contracted position for a count of two. Inhale as you lower your head and shoulders to the starting position. Repeat.
Average reps per set*: 503.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Mind-Muscle Connection: Focus on feeling your abs work throughout the entire range of motion. Visualize your abdominal muscles contracting and stretching with each rep.
- Breathing: Exhale as you crunch up to ensure better engagement of your core muscles. Inhale as you lower back down.
- Avoid Using Momentum: Perform the exercise slowly and in a controlled manner to prevent using momentum. This ensures that your abs do most of the work.
- Neck Position: Keep your neck in a neutral position to avoid straining it. Imagine you're holding a tennis ball under your chin to help maintain proper alignment.
- Lower Back: Keep your lower back pressed against the mat. Avoid arching your back as this can take the tension away from your abs and may lead to injury.
- Range of Motion: You don't need to come all the way up. A small lift of your upper torso off the ground is sufficient to engage the abdominals effectively.
- Hand Placement: Place your hands lightly behind your head without pulling on it. This can help reduce the strain on your neck and emphasize the abdominal muscles.
- Engage Your Core: Tighten your core throughout the entire exercise. Imagine pulling your belly button in towards your spine to maximize muscular contraction.
- Foot Placement: Keep your feet flat on the ground and ensure your knees are bent at a comfortable angle to stabilize your lower body.
- Consistency: Incorporate crunches into your routine multiple times a week and pair them with a balanced diet and full-body workout for optimal results.
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