You don’t need sweaty, intense workout sessions to gain the benefits of physical activity. In fact, basic exercises for beginners are better choices when you want to lose weight. They are designed to build confidence and create life-long habits for well-being, all while helping you get healthy.

Health Benefits of Easy Workouts

Basic exercise sessions are the building blocks of a beginner fitness program. They help create habits that lead to weight loss and lifelong weight management. These workouts are considered easy because they don’t require fancy equipment and their intensity can be adjusted.

Research on low-intensity exercise shows the body burns fat effectively. One study also found that low-intensity exercise reduced circulating cortisol levels, a hormone associated with abdominal weight gain.

Easy exercises also help to:

  • Boost self-confidence
  • Burn more calories to stimulate weight loss
  • Decrease your stress level
  • Develop strong muscles
  • Establish a healthy daily habit
  • Improve your sleep

10 Easy At-Home & Outdoor Workouts

Set a short-term goal to complete three workouts during your first week, then gradually add workout days. The type of exercise is less important than consistency. Here are 10 simple workouts to get you started.

1 – Bodyweight Training

You don’t need special gym equipment. Use your own body for resistance to burn calories and build stronger muscles.

How to do it:

  1. Start with 5 Incline Push-ups (against a wall or countertop).
  2. Move to 10 Chair Squats (sit down and stand up from a sturdy chair).
  3. Finish with 5 Walking Lunges per leg (or stationary lunges holding onto a chair for support).
  4. Repeat this sequence 2 to 3 times for a 10-15 minute workout.

2 – Chair Workout

If you are not yet comfortable standing for long periods, grab a sturdy chair and complete 10 to 15 minutes of movement.

How to do it:

  1. Seated Leg Lifts: Sit tall, extend one leg straight out, hold for 3 seconds, and lower. Repeat 10 times per leg.
  2. Seated Arm Raises: Holding water bottles, raise your arms out to the side to shoulder height. Lower slowly. Repeat 15 times.
  3. Seated Twists: Sit tall and twist your torso gently from side to side. Repeat 20 times.

3 – Dancing

Put on your favorite music and dance for 15 to 30 minutes. No choreography is necessary!

How to do it:

  1. Choose a playlist that energizes you.
  2. Move freely around your living room or bedroom.
  3. Focus on keeping your heart rate up and, most importantly, having fun.

4 – Online Workouts

Exercise at home with online workouts. Many are free, offer beginner-level classes, and provide privacy.

How to do it:

  1. Search platforms like YouTube for “beginner low-impact workout” or “beginner bodyweight workout.”
  2. Choose a video that is 15-30 minutes long.
  3. Follow the instructor, paying close attention to their instructions on form.

5 – Shadowboxing

Try shadowboxing if dancing isn’t your cup of tea. No equipment is required and it’s a great way to decrease stress.

How to do it:

  1. Stand with your feet staggered and keep your hands up to protect your face.
  2. Perform basic punches (jab, cross, hook) into the air.
  3. Stay light on your feet, moving around as you punch.
  4. Continue for 2-3 minute rounds, resting 1 minute in between.

6 – Stairclimbing

Take 10-15 minutes to walk up and down a flight of steps. If you don’t have a staircase, a sturdy step or platform works too.

How to do it:

  1. Maintain a steady, controlled pace.
  2. Focus on fully stepping onto each step.
  3. Hold a handrail for balance if you need it.
  4. This is a great way to build leg strength and cardiovascular endurance.

7 – Aqua Jogging

If your joints don’t feel good when you walk, try pool running (aqua jogging). The water’s buoyancy supports your body and reduces impact.

How to do it:

  1. In the shallow end, simply walk or jog back and forth.
  2. In the deep end, use a floatation belt to keep your upper body afloat and perform a running motion.
  3. The water provides natural resistance. Aim for 20-30 minutes.

8 – Biking

Dust off your bike and take a leisurely spin around the neighborhood or find a continuous path.

How to do it:

  1. Start with a 5-minute warm-up at a slow, easy pace.
  2. Pedal for 20 to 30 minutes at a steady, moderate intensity.
  3. Finish with a 5-minute cool-down at a slow pace.
  4. This is a fantastic low-impact cardio workout.

9 – Walking

A simple 30-minute walking workout is one of the best and most accessible exercises for beginners.

How to do it:

  1. Warm-up: Walk slowly for five minutes.
  2. Workout: Pick up your pace to a brisk walk (you can still talk, but you’re breathing harder) for 20 minutes.
  3. Cool-down: Walk slowly again for five minutes.

10 – Gardening or Yard Work

If you like to spend time in your yard, this is a great way to work your muscles and burn calories. It’s functional fitness!

How to do it:

  1. Focus on continuous, large movements.
  2. Activities like digging, weeding, raking, pushing a mower, and planting all count.
  3. Treat it like a workout, aiming for 30-45 minutes of sustained effort.

Conclusion

Remember, when you’re a beginner, the point is simply to get moving, establish a routine, and build confidence. The type of exercise you choose is less important than your consistency. Try adding at least five minutes of easy stretch exercises at the end of your session to increase enjoyment and boost the health benefits.