10 Beginner Exercises For Your Fitness Journey

So, you’d like to begin your fitfam journey, but you don’t know how to start? Remember, exercise isn’t just about running treadmills or lifting deadweights and dumbbells. Its about finding exciting workout programs that work for you and are easy to follow.

To be honest, you don’t have to worry about signing up to the gym or breaking the bank by purchasing all that equipment. 

You could simply start at home, using what you have. The beginner exercises listed here require little to no equipment which means you’ll be hitting those fitness goals without worrying about a gym subscription. I mean, who really needs to pay that extra subscription in this economy, anyway? (Do you really agree with me or you’re just flat-out broke?)

Also, if you’re introverted and would rather WFH (work-out from home) these beginner exercises are just right for you. Don’t forget, exercising will not do much for you if you fail to eat healthy, hydrate regularly and sleep well. It’s important to keep things balanced.

I’ll share 10 beginner exercises that you can do easily at home. Let’s start with the Squats.

Squats

There are a few key things to keep in mind when performing a squat. 

First, you want to make sure that your feet are hip-width apart and your toes are pointing slightly outwards. Then, bend at the knees and hips and push your butt back, lowering yourself into a squat. 

Make sure to keep your back straight and your chest up, and try to keep your knees in line with your toes. Once you’ve reached the bottom of the squat, push through your heels to stand back up. 

And remember to breathe!

Lunges

Lunges are another great lower-body beginner exercise that work your glutes, quads, and hamstrings. They’re similar to squats, but they require you to step forward with one leg, which adds an extra balance challenge. 

To perform a lunge, start by standing tall with your feet hip-width apart. Then, take a big step forward with one leg, bending your front knee until it’s at a 90-degree angle. Your back knee should be bent and hovering just above the ground. Then, push through your front leg to stand back up.

Rinse and Repeat!

Mountain Climbers

Mountain climbers are a fantastic exercise that work your core, legs, and upper body. They’re also a great cardio move that can get your heart rate up. 

To do a mountain climber, start in a plank position with your hands under your shoulders and your body in a straight line. Then, bring one knee up toward your chest while keeping the other leg straight. 

Return to the starting position and repeat with the other leg. You can make mountain climbers more challenging by increasing your speed or adding in a jump.

Pushups

Push-ups are a classic bodyweight exercise that work your chest, shoulders, and triceps. They’re also a great core exercise because they require you to engage your core to keep your body in a straight line.

To do a push-up, start in a plank position with your hands under your shoulders and your body in a straight line. Then, bend your elbows and lower your chest toward the ground. 

Push back up to the starting position, keeping your core engaged. If you’re a beginner, you can modify this move by doing it on your knees instead of your toes.

Jump Rope

Jumping rope is a fun and effective cardio exercise that can get your heart rate up and improve your coordination. It also works your calves, shoulders, and core. 

To jump rope, start with your feet together and the rope behind you. Swing the rope over your head and jump up as it comes down, keeping your knees slightly bent. 

As you get more comfortable, you can add variations like double-unders (jumping twice as the rope passes under your feet) or alternating your feet (one foot lands on the ground while the other is in the air). 

Glute Bridge

Glute bridges are a great exercise for targeting your glutes, hamstrings, and core. To do a glute bridge, start by lying on your back with your knees bent and your feet flat on the ground.

Engage your core and squeeze your glutes as you lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower back down to the starting position. 

You can make this exercise more challenging by adding a weight on your hips or raising one leg in the air. 

Jumping Jacks

Jumping jacks are a classic cardio exercise that can get your heart rate up and help you warm up for your workout. They’re also a great way to burn calories and improve your coordination. 

To do a jumping jack, start by standing with your feet together and your arms at your sides. Jump up and spread your feet wide as you raise your arms above your head. Then, jump back to the starting position. 

Repeat this movement at a fast pace for 30-60 seconds. 

Planks

Planks are an isometric exercise that strengthens your core, shoulders, and back. They’re simple to do, but they can be challenging to hold for an extended period of time. 

To do a plank, start in a push-up position with your hands under your shoulders and your back straight. Keep your core engaged and hold this position for as long as you can. 

If you’re new to planks, start with 10-30 second holds and work up to longer times. 

Deadbug

The deadbug is an excellent core exercise that works your abs, back, and hips. It’s also a great option for people with lower back pain, as it doesn’t put any stress on your spine. 

To do a deadbug, start by lying on your back with your knees bent and your feet flat on the ground. Place your arms by your sides, palms facing down. 

Keep your lower back pressed against the floor as you slowly extend your right leg and your left arm, reaching them both out straight. 

Bring them back to the starting position, and repeat on the other side. Try to keep your core engaged throughout the movement.

Stair Climbing

Stair climbing is one of the simplest beginner exercises you can do. It is a fantastic cardio exercise that’s low-impact and easy on your joints. It’s a great way to burn calories and tone your legs and glutes. To do stair climbing, simply find a flight of stairs and start climbing!

Make sure to keep your core engaged and your spine straight. You can hold the railing for balance if needed. Start with a few minutes and build up your endurance over time. 

Stair climbing is also a great way to get some fresh air and enjoy the outdoors! (Make sure you don’t let your landlord catch you using his stairs to exercise, else your house rent will just double. I’m not there o.)

Which of these beginner exercises would you be trying?

PS: Join the Health and Wellbeing community of Fusion for tips, tricks and fun banter with like-minded people who are looking to live a healthier life.