Let’s be real—getting started with fitness can feel overwhelming. You’ve probably thought about hitting the gym or starting a workout plan, but the idea of jumping straight into complicated exercises? Yeah, that’s enough to make anyone want to stay on the couch.
But what if I told you it doesn’t have to be that hard? In fact, you can ease into fitness without any fancy equipment or intimidating moves. Just simple exercises that can fit into your day, no matter how busy or out of shape you feel right now. Whether you’re a total beginner or someone who’s fallen off the workout wagon, this guide is for you.
Why Simple is the Best Place to Start
Here’s the truth: You don’t need to go all-in with intense routines to see results. Starting small, with simple exercises, builds a foundation. It gets your body moving, helps you build confidence, and makes the process a lot less daunting. Plus, these exercises can be done from home, so you won’t need to step foot in a gym if you’re not ready yet.
So, what are these magical, easy-to-do exercises that can help you go from couch to fit? Let’s dive in.
1. Bodyweight Squats
Squats are a classic for a reason. They target your legs, glutes, and core, making them a great full-body workout. Plus, they mimic everyday movements like sitting down and standing up, making them super practical.
How to do them: Stand with feet shoulder-width apart, push your hips back, and bend your knees as if you’re sitting in an invisible chair. Keep your chest up and return to standing.
You can check out a variety of examples here on Youtube.
2. Modified Push-ups
Not ready for full push-ups? No worries! Modified push-ups, done on your knees, still work your chest, shoulders, and arms.
How to do them: Start in a plank position, but with knees on the ground. Lower your chest toward the floor, then push back up.
Wellen shows us how to do a modified push-up for beginners here.
3. Plank Hold
The plank is a fantastic core exercise that also engages your shoulders and glutes. It’s simple but effective.
How to do it: Get into a push-up position, but instead of bending your arms, hold yourself up on your forearms. Keep your body in a straight line from head to heels. Aim for 20–30 seconds at first.
Andy shows us how to do a plank here.
4. Glute Bridges
Want to tone your legs and glutes without squats? Glute bridges are perfect for building strength in your lower body, and they’re easy on the knees.
How to do them: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeeze your glutes, then lower back down.
Never done a glute bridge? No worries! Check out a video on how to do one here.
5. Wall Sits
If you want to feel the burn in your legs without any fancy equipment, wall sits are your friend. They build strength in your quads and glutes and test your endurance.
How to do it: Stand with your back against a wall, slide down as if you’re sitting in an invisible chair, and hold for as long as you can.
MedBridge shows us how to do a wall sit here.
6. Step-Ups
Step-ups are great for working your legs and improving balance. Plus, they mimic everyday activities like climbing stairs.
How to do them: Find a sturdy step or bench. Step up with one foot, then bring the other foot up to meet it. Step back down and repeat.
Check out a video on how to do step-ups here.
7. Arm Circles
Looking for an easy way to get your shoulders moving? Arm circles may seem simple, but they’re excellent for improving shoulder mobility and warming up your arms.
How to do them: Stand with arms extended out to your sides. Make small circles with your arms for 30 seconds, then reverse the direction.
8. Leg Raises
Leg raises are a gentle but effective way to target your lower abs, making them a great addition to any beginner’s routine.
How to do them: Lie flat on your back with legs extended. Lift your legs straight up, then slowly lower them back down without touching the floor.
9. Marching in Place
It’s as easy as it sounds! Marching in place gets your heart rate up and prepares your body for more intense workouts.
How to do it: Simply lift your knees one at a time as you march, keeping your arms moving as well. Go for 1–2 minutes to warm up or cool down.
10. Jumping Jacks
A classic cardio move that everyone knows, jumping jacks are great for getting your blood pumping.
How to do them: Jump your feet out while raising your arms overhead, then jump back to the starting position. Repeat for 30 seconds to 1 minute.
But What if You’re Not Ready Yet?
It’s totally normal to feel hesitant, especially if you haven’t worked out in a while (or ever). The beauty of these exercises is that you can modify them to your fitness level. Start with fewer reps or shorter holds, and build your way up. Consistency is key. Even just five minutes of movement is better than none, and as you keep going, you’ll notice your strength and endurance improve.
What’s Next? (Open Loop)
Now that you have these 10 simple exercises in your toolkit, you’re well on your way to starting your fitness journey. But the question is: how do you turn these moves into a full routine? Stay tuned for the next article where we’ll break down how to structure these exercises into a 15-minute daily workout plan that fits seamlessly into your schedule.
Final Thoughts
The hardest part of starting a fitness journey is taking the first step, but with these 10 simple exercises, you’ve got everything you need to begin. Remember, fitness isn’t about perfection—it’s about progress. So go ahead, get off the couch, and start moving. You’ll be amazed at how quickly you start to feel stronger, healthier, and more confident! I believe in you, do you?
