Starting a fitness journey can feel overwhelming especially with so much conflicting advice online. But the truth is, you don’t need fancy equipment, a gym membership, or a personal trainer to get started. What you do need is a few simple, effective exercises you can stick with.
Here are the top 5 beginner-friendly workouts that you can start doing right away whether you’re at home, in a park, or even in your bedroom.
1. Bodyweight Squats
Why it’s great: Squats build strength in your legs and core, improve balance, and mimic everyday movements (like sitting and standing). Plus, no equipment needed!
How to do it:
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Stand with feet shoulder-width apart.
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Lower your body like you’re sitting in a chair.
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Keep your back straight and knees behind your toes.
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Rise back up and repeat.
Beginner Tip: Start with 3 sets of 10 reps.
2. Push-Ups (Wall or Knee Version)
Why it’s great: Push-ups are a full-body move that strengthens your chest, shoulders, arms, and even your core.
How to do it:
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Start on your knees (or use a wall if that’s too much).
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Lower your chest toward the ground while keeping your core tight.
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Push back up slowly.
Beginner Tip: Aim for 2 sets of 8 reps, and build up gradually.
3. Plank Hold
Why it’s great: This is the ultimate core strengthener. It also improves posture and stability.
How to do it:
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Get into a push-up position but rest on your forearms.
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Keep your body in a straight line.
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Engage your core and hold.
Beginner Tip: Try holding for 15 seconds, 3 times. Increase the time weekly.
4. Glute Bridges
Why it’s great: A safe and easy way to strengthen your glutes (butt muscles), hamstrings, and lower back.
How to do it:
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Lie on your back with knees bent and feet flat.
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Press your feet into the floor and lift your hips upward.
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Lower slowly and repeat.
Beginner Tip: Start with 2 sets of 12 reps.
5. Marching in Place (Cardio Starter)
Why it’s great: A super simple way to get your heart rate up and build endurance.
How to do it:
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Stand tall and lift each knee high, alternating left and right.
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Swing your arms naturally.
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Do this for 30 seconds, rest, and repeat.
Beginner Tip: Try 3 rounds of 30 seconds.
💡 Final Tips for Beginners
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Warm up for 3–5 minutes before starting (e.g., arm circles, light walking).
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Stay hydrated — drink water before and after your session.
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Track your progress to stay motivated (our free PDF includes a workout tracker!)
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Be consistent, not perfect. It’s okay to miss a day just get back to it tomorrow.
✅ Ready to Take the Next Step?
We created a free beginner guide just for you:
🎁 Get the 7-Day Fit Start Guide includes daily workouts, printable tracker, and motivation tips to keep you going strong.