10 Simple Exercises for Complete Fitness Beginners

December 28, 2024

Starting fitness can feel overwhelming, but it doesn’t have to be. Here are 10 beginner-friendly exercises that you can do at home, no fancy equipment needed. These moves target all major muscle groups, help you build strength, and improve your form safely.

Key Exercises to Start With:

Squats: Strengthen your legs and core.
Pushups: Build upper body strength (start with knee pushups if needed).
Lunges: Improve balance and leg strength.
Planks: Strengthen your core and stability.
Chair Squats: A beginner-friendly version of squats using a chair.
Bird Dog: Enhance balance and core control.
Bridge: Strengthen your glutes and lower back.
Forearm Plank: A gentler plank variation for core endurance.
Stationary Lunge: Focus on proper form and balance.
Knee Pushups: A great stepping stone to full pushups.

Quick Tips:

Start Slow: Focus on form over speed.
Modify if Needed: Use a chair or wall for support.
Consistency is Key: Aim for 2–3 sessions per week.

These exercises are simple, effective, and perfect for beginners. Ready to start? Let’s break them down step by step.

20 Min Full Body Workout For Beginners

1. Squats

Squats are a simple yet powerful exercise that works your lower body and core without needing any equipment. They focus on muscles like the glutes, hamstrings, and quadriceps ^[5]^[6].

How to Do a Basic Squat:

Start Position: Stand with your feet shoulder-width apart, keep your chest up, and engage your core.
Lowering: Push your hips back and bend your knees, making sure they stay aligned with your toes.
Depth: Lower your body until your thighs are parallel to the ground - or as far as feels comfortable.
Rising: Press through your heels to return to standing.

Aim for 3 sets of 15 slow and controlled reps ^[5].

"The best squat technique for beginners is the sit or box squat. This involves utilising a chair or box as a fixed point to aim for while helping you emphasise the motion of driving your hips back and down rather than initiating the movement at the knees or arching your back."^[1]

Common Mistakes to Watch Out For:

Rushing through the motion
Letting your heels lift off the ground
Allowing your back to hunch forward ^[1]

If you're new to squats, try chair squats. Lower yourself as if sitting in a chair but stop just before touching it. This helps you build strength and practice proper technique with extra support ^[2]^[1].

Once you’ve nailed the basics, you’ll be ready to take on other key exercises like pushups.

2. Pushups

Pushups are a fantastic bodyweight exercise that targets your chest, shoulders, triceps, and core all at once. They’re simple to do and require no equipment, making them a go-to move for building upper body strength.

How to Do a Proper Pushup:

Starting Position: Begin in a plank position with your hands directly under your shoulders.
Body Alignment: Keep your back flat and your body straight, forming a straight line from your head to your heels.
Movement: Lower your chest toward the floor, keeping your elbows at a 45-degree angle.
Range of Motion: Stop just before your chest touches the ground, then press back up to the starting position.

If you're new to pushups, try knee pushups. This modified version reduces the weight on your arms while still helping you practice proper form.

Common Mistakes and Fixes:

Mistake	How to Fix It
Hips sagging	Tighten your core to keep your body aligned.
Elbows flaring out	Keep your elbows close to your body at about a 45-degree angle.
Rushing the movement	Slow down and focus on lowering your chest close to the ground with control.

Remember to move with control and breathe steadily: inhale as you lower yourself and exhale as you push back up. Start with 2-3 sets of 5-10 reps, taking breaks between sets as needed.

Progress comes with consistency. Gradually increase your reps or try more advanced variations as you get stronger. As one expert puts it:

"Building confidence while doing pushups involves focusing on proper form and technique, starting with manageable sets and gradually increasing the difficulty, and celebrating small victories along the way."

For best results, add pushups to your routine 2-3 times per week, leaving at least a day of rest between sessions. Once you’ve mastered them, you’ll have the strength and stability to take on more challenging exercises, like lunges or other dynamic movements.

3. Lunges

Lunges are a key lower-body exercise that helps develop strength, stability, and coordination. They work your quadriceps, hamstrings, glutes, and core, making them a great choice for beginners looking to build foundational strength.

How to Perform Basic Lunges:

Stand upright with your feet hip-width apart, keeping your back straight and core engaged.
Step forward carefully (about 2-3 feet), ensuring your front knee stays aligned with your toes.
Lower your body by bending both knees until your back knee is just above the floor and your front thigh is parallel to the ground.
Push off your front heel to return to the starting position, keeping your torso straight throughout.

Tips for Beginners:

Use support if needed: Hold onto a wall or sturdy chair to maintain balance while perfecting your form.
Start small: Take shorter steps or try stationary lunges to ease into the movement.
Check your alignment: Use a mirror to ensure your posture is upright and your knees are in the right position.

"Lunges are a functional exercise that improve strength, balance, and coordination, helping with everyday activities like walking and climbing stairs." - American Council on Exercise (ACE) Fitness

Research published in the Journal of Sports Sciences highlights that practicing lunges regularly strengthens the muscles around the knee, reducing the risk of injury ^[1]. Aim for 2-3 sets of 10-15 repetitions per leg, twice a week, with rest days in between.

Once you’re comfortable with lunges and have improved your lower-body stability, you can move on to exercises like planks to further strengthen your core. Stay tuned for that in the next section!

4. Planks

Planks are a simple yet powerful exercise that doesn’t require any equipment. They engage multiple muscle groups at once, making them a great starting point for beginners looking to build strength.

How to Perform a Basic Plank:

Lie face down on the floor.
Place your elbows directly under your shoulders.
Push your body off the ground, balancing on your forearms and toes.
Keep your body in a straight line from head to heels.
Engage your core muscles as if bracing for impact.
Look down at the floor to keep your neck in line with your spine.
Maintain steady breathing throughout the hold.

"The plank is an excellent exercise for building core strength and stability, which is essential for everyday activities and preventing injuries." - Dr. Stuart McGill, Professor Emeritus of Spine Biomechanics at the University of Waterloo ^[3]

For Beginners:

Start with short holds of 10-15 seconds for 2-3 sets. Gradually increase the duration as you get stronger. Rest for 30 seconds between sets, and aim to practice 2-3 times a week.

Research shows that regular plank practice can enhance core endurance for both men and women ^[2]. If you're just starting out, you can modify the plank by lowering your knees to the ground, similar to knee pushups.

Once you’re comfortable with the basic plank, you can step it up by trying variations like the forearm plank, which we’ll dive into next.

5. Chair Squats

Chair squats are a great starting point for beginners. They offer a controlled way to strengthen your lower body while helping you master the basics of squat form. This exercise builds strength and confidence, preparing you for more advanced moves like standard squats or lunges.

How to Perform Chair Squats

Stand in front of a sturdy chair with your feet about shoulder-width apart.
Slowly lower yourself as if you're about to sit, keeping your chest lifted and your core engaged.
Lightly tap the chair with your glutes without fully sitting down.
Push through your heels to return to a standing position.

This move works your quadriceps, hamstrings, and glutes while engaging your core to help with balance.

Form Tips

To get the most out of chair squats, focus on these pointers:

Keep your weight in your heels and avoid rounding your back.
Make sure your knees stay aligned with your toes.
Move slowly and with control to engage the right muscles.

"Chair squats are an effective exercise for building lower body strength, particularly for beginners. They work multiple muscle groups simultaneously and can be progressed to more challenging variations as strength and confidence increase" ^[1]^[6].

Common Mistakes to Avoid

Rushing through the movement instead of taking your time.
Letting your form slip - stay mindful of your posture.
Using the chair too much for support instead of relying on your muscles.

For a quick workout, aim for 2-3 sets of 8-10 reps during your breaks. If needed, adjust by using a taller chair, doing partial squats, or holding onto armrests for support.

Once you're comfortable with chair squats, you'll be ready to take on knee pushups to start building upper body strength.

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6. Knee Pushups

Knee pushups are a great starting point for building upper body strength and learning proper pushup form. By resting on your knees instead of your toes, this version makes the exercise more approachable while still working the chest, shoulders, and triceps.

How to Perform Knee Pushups

Start on an exercise mat with your hands shoulder-width apart.
Lower your chest toward the ground, keeping your elbows at about a 45-degree angle.
Stop when your elbows form a 90-degree angle.
Push back up to the starting position, ensuring your form stays consistent.

Training Guidelines

Your training goal will determine how many sets and reps to aim for:

Strength: Do 3-5 sets of 4-6 reps, resting for 90 seconds between sets.
Muscle growth: Perform 3-4 sets of 8-12 reps with 60 seconds of rest.
Endurance: Try 3-4 sets of 15-30 reps, keeping rest periods to 45 seconds.

Form Tips

To get the most out of knee pushups, keep these pointers in mind:

Place your hands at chest height.
Maintain a straight line from your head to your knees.
Engage your core muscles throughout the exercise.
Move slowly and with control, both on the way down and back up.

Common Mistakes to Avoid

Avoid these errors to ensure proper technique and prevent injury:

Forgetting to engage your core.
Positioning your hands too far forward or backward.
Performing reps too quickly without control.
Not completing the full range of motion.

Knee pushups are a solid stepping stone toward more challenging exercises like incline or standard pushups. As your strength and technique improve, you’ll be ready to take on more advanced variations.

Next, we’ll dive into the Bird Dog exercise, which is excellent for enhancing balance and core strength.

7. Bird Dog

The Bird Dog is a simple yet effective exercise for building core strength and improving balance. It’s ideal for beginners since it doesn’t require any equipment and can be done anywhere with enough room to stretch out. This exercise targets your abs and lower back while helping you prepare for more advanced movements down the road.

How to Perform the Bird Dog

Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Keep your gaze down to maintain a neutral neck position.

Extend your right arm and left leg at the same time, keeping your core engaged.
Hold the position for 2–3 seconds, ensuring your hips stay level.
Slowly return to the starting position.
Switch sides, extending your left arm and right leg.

Training Guidelines

Begin with 2 sets of 5–8 reps on each side, holding each position for 2–3 seconds. As you get stronger, you can increase the number of reps or how long you hold each pose.

Form Tips and Common Mistakes

Keep your back flat and your hips steady - don’t let them tilt or rotate.
Avoid lifting your arm and leg higher than shoulder and hip level.
Move slowly and with control to maintain balance.
Engage your core the entire time to prevent arching in your lower back.
Don’t rush the movement; focus on precision and alignment.

Modifications for Beginners

If the full movement feels too difficult, try lifting just one arm or one leg at a time. You can also reduce the hold duration or place a cushion under your knees for extra support.

As you build core strength with Bird Dogs, you’ll be better prepared for exercises like the Forearm Plank, which further challenges your stability and endurance.

8. Forearm Plank

The forearm plank is a simple yet effective core exercise that doesn’t require any equipment or advanced techniques. Plus, it’s easier on the wrists compared to standard planks, making it a great starting point for beginners.

How to Perform the Forearm Plank

Start by lying face down on an exercise mat. Position your forearms shoulder-width apart, directly beneath your shoulders.

To get into the plank position:

Pull your belly button inward to engage your core.
Lift your body onto your forearms and toes, keeping a straight line from your head to your heels.
Hold this position while breathing steadily.

Form Tips

To maximize the effectiveness of your plank, focus on these points:

Keep your hips aligned with your shoulders - avoid letting them sag or rise too high.
Maintain a strong, stable core throughout the movement.
Gaze at the floor about 6–8 inches ahead of your hands.
Breathe normally; don’t hold your breath.

Training Guidelines

Start with 20-second holds for 3 sets. As your core strength improves, work up to holding for 45–60 seconds. Rest for 30–45 seconds between sets.

Modifications

If needed, modify the plank by lowering your knees to the ground or reducing your hold time. For added comfort, place a cushion under your forearms.

Once you’ve built up enough core strength and endurance with the forearm plank, you’ll be ready to try the stationary lunge, which focuses on balance and strengthening the lower body.

9. Stationary Lunge

The stationary lunge is a great lower-body exercise for beginners. Unlike walking lunges, this version keeps one foot in place, helping you concentrate on balance and proper technique.

How to Perform

Stand upright and step one foot forward.
Lower your body until your back knee is close to the ground, while keeping your front thigh parallel to the floor.
Push through the heel of your front foot to return to a standing position. Complete all reps on one leg, then switch sides.

Form Tips

Tighten your core muscles to stay stable.
Pay attention to knee alignment to avoid unnecessary strain on your joints.
Keep your chest up and shoulders back to maintain good posture.

Training Guidelines

Do 2-3 sets of 10-15 repetitions per leg, resting briefly between sets. Aim to include this exercise in your routine 2-3 times a week.

Beginner-Friendly Modifications

Hold onto a chair or wall for extra balance.
Start with smaller steps and avoid lowering your back knee too far.
Limit the depth of your lunge until you feel stronger and more confident.

This exercise strengthens your legs and improves balance, creating a solid base for more advanced moves. It's also a great lead-up to the bridge exercise, which targets your glutes and lower back.

10. Bridge

The bridge is a simple, low-impact exercise that helps build strength in your core and lower back while targeting the muscles in your backside.

How to Perform

Lie on your back with your knees bent and feet hip-width apart. Place your arms by your sides. Tighten your core, squeeze your glutes, and lift your hips until your body forms a straight line from your shoulders to your knees. Hold for 2-3 seconds, then slowly lower your hips back down.

Form Tips

Keep your shoulders pressed into the ground and maintain a neutral spine.
Squeeze your glutes at the top, but avoid arching your lower back.
Move slowly and stay in control throughout the movement.
Breathe steadily with each repetition.

Training Guidelines

Perform 3 sets of 10-15 repetitions, resting for 30-60 seconds between sets. Add this exercise to your routine 2-3 times per week for best results.

Beginner Modifications

If you're just starting, try lifting your hips only halfway or widening your feet for better balance. Focus on keeping your form correct rather than pushing for a full range of motion.

Progression

As you get stronger, challenge yourself with single-leg bridges or by holding the top position for longer. This exercise pairs well with movements like squats and lunges, helping improve your overall performance.

The bridge is a key addition to any beginner's fitness routine, helping you build strength and stability as you progress.

Conclusion

Starting your fitness journey might seem like a big task, but incorporating these 10 exercises into your routine is a great way to begin. They help build strength, improve flexibility, and boost your confidence. The key is focusing on proper form and making steady progress to avoid injuries and establish good habits.

Studies show that learning correct technique early on not only reduces the chance of injuries but also helps with long-term improvement. Beginners can benefit from modified versions of these exercises, which allow for safe and effective training while gradually building strength and self-assurance.

For a balanced start, aim for 2-3 sessions per week. This schedule gives your body the time it needs to recover and adjust. As you become more comfortable with these movements, you’ll feel ready to try more challenging exercises and variations.

If you want extra help, consider following beginner workout plans or seeking advice from certified trainers. Starting at your own pace and progressing gradually is the best approach. These exercises are an ideal starting point, whether your goal is to get stronger, feel healthier, or simply move better in your daily life. They’ll give you the foundation you need to work toward your fitness goals.

FAQs

How to begin working out at home?

Getting started with home workouts is straightforward and can be just as effective as going to the gym. Exercises like squats and push-ups are excellent starting points. Here's a simple routine for beginners:

Basic Home Workout Routine

Exercise	Repetitions
Bodyweight squats	20 reps
Push-ups	10 reps
Walking lunges	10 each leg
Dumbbell rows	10 each arm
Plank	15 seconds
Jumping Jacks	30 reps

You'll need a sturdy chair, a non-slip mat, and, if available, light dumbbells or resistance bands. To ensure proper form, use a mirror or follow trusted online workout guides ^[1]^[4].

"Building confidence with exercises like knee push-ups involves starting small and progressing gradually." - Jinger Gottschall, Penn State University

This routine, along with gradual progress, is a great way to kick off your fitness journey and establish a consistent workout habit.

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