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Basic Beginner Workouts

Updated: Apr 22, 2023

Basic beginner workouts that you can do from home or outdoors


Walking is always one of the best forms of exercise and is recommended first for beginners. However, the problem come in finding time for exercise, as well as what's the right location for walking and is the weather cooperating?

Obviously, personal and family commitments such as childcare, work, religious commitments and other time that is previously dedicated must be worked around. Fortunately, health and fitness can be done from home ^and by taking advantage of your surroundings.

*It is important to note that exercise must be considered along with a healthy meal plan to achieve optimal long-term results. Simple everyday activities that can be turned into workouts along with a healthy meal plan you can be assured of seeing positive results in a short amount of time.

Walking Exercise

  • Try brisk walking at a moderate 3 to 3.5-mph pace or walking a mile in about 20 minutes

  • Begin with 12-15 minutes per day for the first three weeks

  • Slowly increase your walking time by 5 minutes per week until you reach 30 minutes per day six days per week

Jumping Exercises

Jumping Jacks

Jumping jacks is a calisthenic exercise that combines aerobic training and strength. At some point or another we have all done jumping jacks in grade school or on the playground. However, jumping jacks is still a great way for adults to strengthen their muscles as well as the benefits to the heart and lungs.

Doing jumping jacks engage almost every muscle group including the glutes, abs, quads, hip flexors, and shoulders. As a bodyweight exercise, they also benefit the bones in the spine, legs, hips and feet. Because of its simplicity and this move can be performed in any place makes it highly scalable, with a wide range of variations in impact and intensity.

Jumping jacks are very simple to perform, just make sure your using good form and get in a good rhythm. By focusing on your posture, getting into a good rhythm and moving under control will reduce the risk of injury and enhance athletic endurance. Increase the intensity and difficulty by jumping higher and/or faster.

Key Components

  • Keep your arms actively engaged, while working towards full range of motion

  • Keep a slight bend in your knees and avoid locking them out

  • Maintain an upright posture, keep your shoulders, hips and feet aligned

  • Jump your feet to from shoulder width to slightly wider apart with each jump

Jump Rope Workout

Like jumping jacks, jumping rope isn't just for kids it's also a great workout full-body workout for adults. It's not only excellent cardiovascular exercise but also increases muscle strength and is also a great fat burner.

Since jumping rope is very affordable since all you need is a rope and a pair of good training shoes. Many people are trading in their expensive gym memberships and fancy training equipment for a more affordable way of a fun workout.

Benefits of Jumping Rope

  • Improves cardiovascular fitness

  • Strengthens muscles: lower body (e.g., glutes, thighs, calves), upper body (e.g., abs, shoulders and arms)

  • Builds stronger bones - high impact exercise stresses the bones in a healthy way to make them stronger

  • May help improve coordination and balance

Basic Home Workouts

Exercising at home is one of the simplest and easiest ways to begin a simple exercise program. Before you decide to get a gym, membership or join some fancy racquetball club you can tell your motivation level by doing some simple exercises at home.

For example, while raking leaves; the twisting motion while squeezing your midsection is a great way to exercise your abdominal muscles (rectus abdominis). Sweeping the porch has the same effect. You can literally rake the leaves or sweep the porch and tone your core muscle at the same time.

For optimal results, especially as a beginner it is important to be consistent and doing these simple exercises every day. The consistency of regular exercise has many benefits including, burning energy, enhancing flexibility, building muscular strength, and improving balance.

First, spend time in read and doing research on the proper movements and techniques, even stretching exercises can be harmful if not performed correctly. Once you have the correct form and technique then try doing multiple repetitions within a short amount of time. Here three simple basic ideas for quick 3–5-minute workouts that can be repeated as daily individual activities that can be performed once or several times a day.

  1. Getting up and down from the floor - you cannot get more basic exercise than to get up and down from the floor but this simple act of either lying flat or face down on the floor or from a seated position on the floor, to get up to a standing position is a very good exercise that requires full body strength, flexibility, coordination. You also to tighten your abdominal muscles, stabilize your hips, and engage your leg muscles just in order to stand erect. This is considered a basic functional movement that will help you in your development in working towards more complexed activities in the gym or an exercise class.

  2. Walking up and down stairs - the stairs in your home can be easily transformed into a workout. Simply going up and down the stairs build strength in your upper and lower legs as well as a great workout for your glutes (or butt muscles). It also good cardio because your heart rate will increase while doing stairs, causing you to breath heavier as you climb, but going downstairs requires stability. Use handrails as needed.

  3. Getting in and out of a chair - the simple act of sitting down in a chair and standing up requires you to tighten your tummy, stabilize your hips, and engage your leg muscles. Getting in and out of a chair repeatedly can be a great beginner exercise to do at home. This movement mimics a squat, which is a fundamental bodyweight exercise often seen in more advanced gym workouts.

  4. Full body workouts - targets all of the muscle groups to stimulate muscle growth, increase stamina and improve overall cardiovascular health.

Fitness = Strong & Fast

Want to improve your strength and cardio fitness level? When was the last time you increased your intensity level, like going from a simple jog to running the stairs at the local stadium or doing new athletic movements: leaps, jumps, throws, and push-ups?

Improving your overall strength and cardio fitness level can be hard work but it's well worth it. In just six months with a balanced workout program, you can experience significant gains in strength and speed, increase athletic ability, be able to move quickly around various obstacles and have fun doing so.

At the end of the six months, you will be energetic, stronger and more powerful, flexible, with greater endurance. Deciding to make your health and fitness a priority is the first step. Setting exercise programs and workout goals, and by sticking to them will produce results you can be proud of.

By staying focused and disciplined on overcoming everyday obstacles that can get in the way of you meeting your fitness goals. Getting fit and staying in shape is a lifelong journey but the results could add years to your life.

Cardio, Exercise and Strength Training

Cardiovascular Exercise (Cardio)

Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. As you breathe faster your respiratory system works harder bringing more oxygen to vital organs and muscles releasing endorphins.

Aerobic exercise is any activity that gets your heart pumping and engages large muscle groups. Moderate exercise includes brisk walking, gardening or heavy cleaning, or swimming.

Experts recommend getting at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise each week. Running or cycling are examples of vigorous exercise.

You can choose to do cardio in various ways

  • You can do cardio indoors, outdoors, walking, jogging, running or running in place.

  • You can also use equipment like a bike, rollerblades, treadmill, and other aerobic exercise equipment.

  • You can also machine equipment typically found in local gyms such as: treadmill, stationary bike, elliptical, and rowing machines.


Exercise is a more general term for physical activity or a specific set of physical exercise whether at home or in the gym, you follow a precise exercise program. A typical whole-body exercise regimen would include push-ups, pull-ups, sit-ups, standard squats, and planks.

Consistent and diverse exercise routines are excellent ways of improving your physical fitness. A well-balanced physical fitness exercise program improves overall agility, balance, coordination, strength and endurance.

Studies show that regular exercise primary benefits include helping you achieve a healthy bodyweight, increase muscle mass and reduce your risk for chronic disease. Additionally, exercise can boost your mood, benefit your mental health, sleep better and even enhance your sex life.

Strength training

Strength training is best known for its health benefits, it increases the body's metabolic rate which helps protect the body from adverse health conditions. Recent research shows that there are many benefits to incorporating strength training as an integral part of any exercise program.

Strength training also helps in the development of strong bones, increase bone density and reduce osteoporosis. It also may assist you in managing you weight, managing chronic conditions and sharpening your mental skills.

Strength training involves using one or more muscle groups to perform specific tasks. Most experts agree that lifting weights and squats are the best strength exercises because they are excellent muscle building exercises.

By definition strength training is any physical movement which involves weights or equipment (e.g., free-weights, dumbbells, resistance bands, or kettle bells) to build muscle mass, strength, and endurance.

Beginning any exercise regime can be hard work, but it can be fun and has a whole bunch of health and wellness benefits. This beginner workout blog is designed to guide you to new-found strength, stamina, power and agility.

By incorporating these basic movements into a daily routine by the end of the month you'll be stronger, more flexible, and ready to take your fitness to the next level. By investing in your own fitness, you are building a strong foundation of resiliency.

So, let's get strong and fit!!

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