The Best Beginner Workouts

Starts with your cardio and strength training program

Starting at the gym, whether you are a beginner or it's been a while, can be intimidating. But don't worry, we have compiled a list of the best workouts for beginners to help ease your mind. These workouts are designed to safely introduce your body to exercise and help you learn the basic foundation movement patterns.

It's important to address the five major areas of health-related fitness, such as cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. We'll cover exercises that can help you improve your aerobic endurance, build muscle, and lose fat.

Get your free meal plan for your diet and and the complete beginner's workout guide and kick-start your fitness journey with confidence.

The best starter workouts

Cardio refers to exercises that improve aerobic endurance, which could be as simple as a brisk walk for beginners. Running, cycling, rowing, swimming, or using an exercise machine like an elliptical all raise your heart rate, increase oxygen circulation, and improve body composition by burning calories and building muscle mass.

Sample Cardio Exercises for Beginners:

• Jumping rope
• Swimming
• Rowing
• Jogging
• Incline walking
• Hiking
• Stair climbing
• Cycling outside or an exercise bike
• Spinning
• Water Running
• Walking
• Elliptical trainers

Start slowly with a moderate effort level of around 5 on a scale of 1 to 10. If you are jogging, use the run/walk method, alternating between jogging for 30 to 60 seconds and walking for 1 to 2 minutes. Aim for 10 to 20 minutes depending on your fitness level. Keep beginner cardio workouts short and gradually increase the duration and intensity.

Best Strengthening Workouts for Starters

To build muscular strength and endurance, you can use various equipment such as;

  • resistance training machines,
  • dumbbells,
  • barbells,
  • resistance bands,

and even your own body weight. Beginner strength training workouts can be done at home or outside, and they will increase your muscle mass and definition, reduce body fat, and make you stronger.

Workouts with lighter weights and more reps increase your muscular endurance, while heavier weights and fewer reps increase the strength and size of your muscles.

Sample Beginner Total-Body Bodyweight Workout

Complete two rounds of the following exercises:
Sample Beginner Total Body Strengthening Workout
Use a weight that you can lift with proper form for the full range of motion for the number of reps specified for each exercise.

The weight should feel difficult, particularly for the last 4 to 5 reps of each set. Complete two rounds of the following:

Sample Beginner Resistance Machine Workout

• 15 superman back extensions
• 15 glute bridges
• 15 bodyweight squats
• 20-30 second plank
• 10 push-ups on knees
• Walking lunges — 10 per side
• 30 seconds running in place
• 30 seconds Russian twist
• 15 bent-knee triceps dips off the edge of a chair or bench
• 25 jumping jacks
• 10 lateral lunges per side

To set each resistance machine in the circuit to the appropriate setting for your body size, follow the instructions on the machine itself. Use a weight that you can do 10 to 12 reps with proper form and a full range of motion, but that feels difficult near the end of each set. Perform two rounds of 10 to 12 repetitions of the following:

• Chest Press
• Leg press machine
• Leg curls (for hamstrings)
• Resisted crunches
• Chest fly machine
• Shoulder press machine
• Assisted pull-ups
• Cable machine triceps extensions
• Cable machine pallof press
• Lat pull-downs

Tips for Beginning a Workout Plan

Here are a few pointers to help you get started with good workouts:
• Warm up with a few minutes of easy cardio before each session.
• Stretch before and after your workout to increase flexibility and reduce soreness.
• Begin gradually by alternating rest days and exercise days (three workouts per week). Increase your weekly workouts to four to five.
• Listen to your body and cease any workout if you experience pain or extreme weariness. Furthermore, if you are extremely sore after a workout, take an extra rest day, even if you planned to exercise the next day.
• Vary the exercises you do.
• Before, during, and after your workouts, drink lots of water.
• Remember, proper form is paramount.

To guarantee that you can execute the maneuver correctly, always use lesser weights and perform fewer reps.


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Every step you take gets you closer to your objectives. Let's go on this exciting journey together and make your fitness goals a reality!

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