Get Started With Ease
Starting your fitness journey is simpler than you might imagine. These 20 easy yet effective exercises are designed for beginners and people who need uncomplicated workout routines that will actually allow them to stick with a new regimen that works for them. These 20 beginner exercises will get you moving towards your goals in no time—no gym or heavy exercise equipment required!
1. March In Place
Stand tall and march in place, pumping your arms as if walking. This gentle cardio move elevates your heart rate and warms up the body. To increase intensity, lift your knees higher or march faster. Land softly and keep your core engaged for better balance.
2. High Knees
Run in place, quickly lifting your knees toward your chest. High knees boost cardio, strengthen your legs and core, and improve balance. Keep your back straight, engage your abs, and land on the balls of your feet for a lighter impact.
3. Jumping Jacks
Start with your feet together and your hands at your sides. Jump your feet out while swinging your arms overhead, then return to the starting position. Land softly with bent knees to reduce impact. It’s a full-body move that boosts cardio and engages your core, arms, and legs.
4. Back Kicks
Jog in place, kicking your heels toward your backside. It will warm up the legs, strengthen the hamstrings, and improve flexibility while keeping the impact low. Just swing your arms naturally and try to kick high enough to tap your palms to make it a bit challenging.
5. Modified Mountain Climbers
Begin with a sturdy plank position. Instead of quickly alternating legs, slowly bring one knee toward your chest, hold it briefly, and then return it to the starting position. Switch sides. This gentle mountain climber variation gradually builds core strength and coordination—one of the most ideal exercises for beginners.
Modified mountain climbers by Dangerfit Personal Training
6. Squats
Squats pump up your thighs, glutes, and core. Stand with feet shoulder-width apart. Then, bend your knees and hips as if you are sitting in a chair. Keep your knees behind your toes. Press through your heels to stand. Keep your chest up and back straight, and aim for thighs parallel to the floor.
7. Lunges
Lunges strengthen the quads, hamstrings, and glutes while improving balance. With your torso upright, step one foot forward and lower until both knees bend at 90 degrees, keeping your front knee above your ankle. Push through your front heel to stand, then switch legs.
8. Push-Ups
Want to work on your chest, shoulders, arms, and core? Add push-ups to your routine. Start in a high plank with your hands under your shoulders and body in a straight line. Bend your elbows to lower the chest, and then push back up. The correct way involves keeping your body straight and elbows at 45 degrees and exhaling as you push up.
9. Wall Sit
Stand with your back against a wall and feet two feet forward. Slide down until your knees are at 90° as if you’re sitting on an invisible chair. Hold this position to strengthen your quads, glutes, calves, and core. Always keep your back flat and your knees above your ankles, and breathe steadily while doing this exercise.
WALL SIT | 1 MINUTE EXERCISES FOR BEGINNERS by Run and Stretch
10. Glute Bridge
As the name suggests, glute bridges are made to strengthen the glutes, along with the lower back and core, while improving hip mobility. Here are the steps: Lie on your back with knees bent and feet hip-width apart. Push through your heels, squeeze your glutes, and lift your hips until your body is in a straight line from shoulders to knees. Pause, then lower down.
11. Modified Tricep Dips (Assisted Chair Dips)
As a beginner, it’s better to use a chair around this one. Sit on a sturdy chair with your hands on its edge beside your hips. Keep your feet close. Instead of sliding forward, lower yourself slowly until your triceps engage, then push up. This controlled modification lessens core, shoulder, and coordination demands for a gentler overall challenge.
12. Plank
This one works on your abs and back while engaging your shoulders. Get into a plank position on your forearms or hands, keeping your body straight and parallel to the floor. Hold it there while keeping your core tight and your hips level. Remember: always maintain a straight line from head to heels.
13. Bird Dog
It sounds a bit funny, but bird dogs are good for the core, hips, and lower back. It also improves balance. Start on all fours with your hands under the shoulders and knees under the hips. Keep your abs braced and your torso stable. Now, extend your right arm forward and your left leg back, keeping both parallel to the floor. Hold, then switch sides.
Bird - Dog Exercise - CORE Chiropractic Exercises by CORE Chiropractic
14. Superman
You hear Superman, and you quickly imagine his flying pose. Well, this one’s similar to that, except you’re on the ground. It covers your lower back, glutes, hamstrings, and upper back. Lie face down with arms extended forward. Lift your arms, chest, and legs off the mat/floor, then lower back down. Keep the movement slow and controlled, gaze down to protect your neck, and squeeze your glutes as you lift.
Floor Superman Exercise by Cult Fit | Back Workout | Back Exercise | Cult Fit | CureFit by wearecult
15. Arm Circles
Perhaps the easiest of them all! Extend both arms together to the sides at shoulder height. Make small circles, rotating from the shoulders—ten forward, then ten backward. Gradually widen if you’re comfortable. Keep arms parallel, avoid shrugging, and move smoothly. Start with small circles if mobility is limited. Arm circles loosen the shoulders and work the upper back.
How to Do：ARM CIRCLES by Leap Fitness
16. Cat-Cow Stretch
Here, you start on hands and knees in a tabletop position. Inhale, drop your belly, then lift your chest and tailbone (cow). Exhale, round your back, and tuck your chin and tailbone (cat). Flow slowly with your breath. This stretch improves spinal flexibility, posture, and balance while relieving back and neck tension.
How to perform a cat cow stretch for back pain by London Back Pain Clinic
17. Child’s Pose
The child’s Pose gently stretches the back, hips, and ankles while promoting relaxation. This is how you do it: Kneel, sit back on your heels, and bow forward. Stretch your arms out with your forehead resting on the floor. If needed, rest your forehead on your hands or a cushion. Breathe deeply and let your shoulders relax.
18. Standing Hamstring Stretch
If you want to improve your posture or hip mobility, this stretch is for you. Stand with your feet hip-width apart. Then, hinge at your hips and reach toward your toes or shins. If it makes you uncomfortable, you can bring a slight bend in your knees. Just relax your neck, hold for 15–30 seconds, and avoid bouncing.
Hamstring Stretch: Post-Race Standing Stretches by Runner's World
19. Calf Raises
Try to stand near a wall or chair for balance. Then, lift your heels to stand on the balls of your feet and lower yourself slowly. After that, rise smoothly without locking your knees. Pause at the top, and try one-legged raises or holding the raised position for a second or two. It will strengthen the lower legs and improve ankle stability.
20. Standing Side Stretch
Side stretches improve flexibility in your torso and relieve tension in your back and hips. Begin by standing, keeping your feet shoulder-width apart. Raise your right arm overhead and lean left, stretching your right side. Hold, then switch sides. Always keep your hips facing forward, avoid twisting, and breathe deeply for a deeper stretch.
