Beginner Workout Routine That Every Newbie Should Try

Jun/09/2022 / by Nancy Amon
Beginner Workout
Image credits: Arek Adeoye via Unsplash

Why opt for a beginner workout when starting your fitness routine? Starting as a beginner will help you ease your body into a rhythm that isn’t too harsh, mainly when you’re not accustomed to working out. What’s more, you can have a program that caters to your fitness needs even if you haven’t stepped foot into a gym in years.

Beginner Workout: What Does This Mean For You?

If you’re classifying yourself as a newbie, then a workout planner for beginners is going to be your best friend from here on. In it, you’ll be able to create an effective exercise regimen that adds a variety of workouts catered to your fitness goals.

Working with a trainer will be more beneficial to get to your physical fitness goals. Still, starting from scratch will require that you go with easy workouts for beginners.

Tackling your best workout for beginners starts with a good plan. As a beginner, you don’t have to work out every day. Many newbies have the misconception that you need to exercise hard every day to achieve results. The fact that you’re starting is a massive leap from not doing any physical exercise.

It’s good to give your body a rest so that it gets to recover from previous workout sessions. Rest days is all part of the process (even if it seems counterproductive).

Beginner Workout 101

Start With A Warm Up

Before starting your routine, make sure that you get a good warm-up. Warming up is vital whether you aim to master exercise for beginners or you’re already a pro. Warming up reduces the risk of injuries, and it also helps prepare your muscles for the workout they will endure.

End With A Cool Down

Even the best workout for beginners includes a cooldown, which gets the body into a gradual switch from exercise to rest mode.

Health Tip: Before starting your journey on finding simple exercises to do at home for beginners, get cleared by your GP. Beginner workout enthusiasts can also work with physical therapists who will advise about old injuries.

Learn The Lingo and Basics

It doesn’t matter if you’re looking for simple exercises to do in the comfort of your home or you want to ramp up your beginner workout. Learning the basics is a big help.


Rep short for “repetition” as seen in bicep curls or lifting weights. Lift the weight up and put it down a few times (repetitively).


Sets consist of x amount of reps. For instance, you could do 5 sets of 3 reps. In other words, a collective amount of reps is a set.


AMRAP (As Much Reps As Possible) is a term used often in CrossFit training. In essence, you’ll keep going until you can’t anymore. Another example, you can run as many kilometers as possible.


EMOM (Every Minute On The Minute) means that you’re going to do x amount of something in the given time. For instance, 5 kettlebell lifts in 5 minutes. The key to EMOM is doing the exercise as fast as you can so that you can rest in the remaining minutes.


A circuit is given this name due to the extended activity involved. Instead of x sets of reps, a circuit has multiple exercises involved in completing it. For example, a circuit could consist of 5 different exercises.

Free Weights

When people refer to free weights, this simply means the kettlebells, dumbbells and other weights not attached to a machine.


Plates are the metal weights added onto a barbell.

Start Your Beginner Workout At Home

As a rule of thumb, exercise is effective when you apply all elements to it. For example, focus on all aspects such s cardio, weights, balance and flexibility. Your beginner workout routine will also have all these elements to help improve your body and mind.

Cardio or Aerobic Endurance

Using a cardio machine, or opting for something like Zumba or Tae Bo, anything that will get your heart rate up. Cycling, running or jogging falls into the cardio category too.

  • Warm-up 5 minutes
  • Easy aerobics starting slow
  • Pick up the pace or increase the difficulty 5minutes
  • Reduce the pace for 3 minutes
  • Quick pace increase for 1 minute
  • Next, slow it down for 4 minutes

Strength Training

Bodyweight exercises work well if you don’t have extra equipment. Bodyweight moves include lunges, planks, push-ups and squats, to name a few. You can also use resistance bands, dumbbells and barbells.

Choosing a variety of weight training, proceed to do around 1 set of 10 of each. You may increase your pace as you become stronger and able to manage more reps.

Get Started

Day 1

Do a cardio workout similar to the top suggestion. Work your cardio for 20 minutes if you can manage. If not, do it for less.

Day 2

Walk and stretch (light cardio). You can walk briskly for 15 minutes and stretch for 10minutes.

Day 3

Cardio, strength as well as flexibility exercises on this day. Take 20 minutes for your cardio, 15 minutes for strength (2 sets of strength you choose) and 5 minutes to stretch.

Day 4

Take day 4 to rest actively. Resting is critical whether you are into exercise for beginners at home or you are a veteran. Rest helps the body to relax and recover. When you’re actively resting, you only do light physical like walking the dog, perhaps crunches while watching TV or just some yoga.

Day 5

Walk and stretch on day 5 is similar to day 2.

Day 6

Do cardio, strength and stretch. Day 6 is similar to day 3 and you can increase to 25 minutes of cardio, 2 sets of each exercise in strength training (2 reps of each). Next, do 5 minutes of basic stretches.

Day 7

Day 7 is another rest day, and you can do some yoga and meditation.


What is a good workout for beginners?

A workout for beginners can involve cardio, strength and flexibility exercises.

How much should a beginner workout?

A beginner can work out as much as they’d like provided that they don’t overexert their bodies. Doing too much and challenging exercises will lead to injuries.

Is 2 hours in the gym too much?

Yep, 2 hours in the gym might be overkill, especially if you’re a beginner. You want to try and spread your days and incorporate rest days too. 30 minutes a day of exercise should be enough.

Can a beginner workout 5 times a week?

Yep, beginners can do 5 days a week, but this goal is unrealistic for most beginners. Instead, doing 3 times a week with 2 active rest days.

How long should a beginner hold a plank?

Start with 20 to 30 seconds in a plank. Gradually increase the time when you’re stronger.

Conclusion To Beginner Workout Exercises

It doesn’t matter your fitness level. Starting your easy at home workouts for beginners will help to keep you healthy, strong and flexible. Consistency and a balanced diet will go a long way in improving this process for you.

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