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Simple Exercises and Easy Routines

Embarking on a fitness journey can be intimidating, especially for beginners. However, getting started doesn’t require fancy equipment or strenuous routines. In fact, simple exercises and easy routines can lay a strong foundation for a healthy and active lifestyle. Let’s get into some basic exercises and explore routines you can comfortably incorporate into your daily life.

image of  a person exercising
Simple Exercises and Easy Routines

Essential Bodyweight Exercises

Bodyweight exercises utilize your own body weight as resistance, making them ideal for beginners. These exercises target various muscle groups and require minimal equipment, allowing you to work out from anywhere. Here are some key exercises to get you started:


Stand with your feet shoulder-width apart, toes slightly outward. Lower your body as if sitting in a chair, keeping your back straight and core engaged. Push through your heels to return to the starting position.


Step forward with one leg, lowering your body until both knees are bent at 90-degree angles. Ensure your front knee tracks over your ankle and your back knee doesn’t touch the ground. Push through your front heel to return to the starting position and repeat with the other leg.


Modify this exercise to suit your fitness level. Start by performing push-ups on your knees, keeping your back straight and core engaged. Lower your chest towards the ground and then push back up to the starting position. Aim for proper form over speed or quantity. If knee push-ups are too challenging, consider incline push-ups performed against a wall.


Get into a high plank position with your forearms on the ground, elbows shoulder-width apart, and your body forming a straight line from head to heels. Engage your core and glutes to maintain this position for as long as you can comfortably hold it.


Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head, keeping your elbows out to the sides. Engage your core muscles to lift your upper back off the ground, performing a controlled crunch. Slowly lower yourself back down to the starting position.

Remember, it’s crucial to listen to your body and perform these exercises with proper form to avoid injury.

Easy Workouts for Beginners

Now that you’re familiar with some foundational exercises, let’s explore simple workout routines you can incorporate into your week:

Full-Body Beginner Workout

Perform 2 sets of 10-12 repetitions of each exercise, resting for 30 seconds between sets and 1 minute between exercises. This routine can be performed 2-3 times per week.

    • Squats
    • Lunges (alternating legs)
    • Modified Push-ups (knee push-ups or incline push-ups)
    • Plank
    • Crunches

Cardio for Beginners

Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. Here are some beginner-friendly options:

    • Brisk Walking: Enjoy the outdoors and get your heart rate up with a brisk walk.
    • Swimming: This low-impact activity is a great way to get your heart rate up while being gentle on your joints.
    • Cycling: Explore your neighborhood or a nearby park on a leisurely bike ride.
    • Dancing: Turn up the music and have fun while getting your body moving!

Gradually increase the duration and intensity of your workouts as your fitness level improves.

Making Fitness a Habit

The key to success in any fitness journey is consistency. Here are some tips to help you make fitness a regular part of your life:

Start small and gradually increase the intensity and duration of your workouts.

Find activities you enjoy. This will make it more likely that you’ll stick with your routine.

Schedule your workouts in your calendar. Treat them like important appointments.

Find a workout buddy. Having someone to exercise with can keep you motivated and accountable.

Celebrate your progress! Acknowledge your achievements, no matter how small.


Remember, a fitness journey is a marathon, not a sprint. Be patient with yourself, celebrate your victories, and enjoy the process of becoming a healthier and stronger you.