Want to stay active without spending hours at the gym or investing in fancy equipment?
You’re in the right place. Starting your fitness journey doesn’t have to be overwhelming—it just takes a few simple exercises and a commitment to consistency.
Why Starting Small Is Better
Before we jump straight into it, there are some things that we should keep in mind:
If you’re a beginner, your main goal should be consistency, not perfection. You don’t have to go all out. You’re making your body get used to such a lifestyle, and it’s important that you take it slow, so you don’t end up harming yourself.
So, no need to stress over how many pushups you can do right now. What matters is that you made a mindset to do this and that you are here.
How To Start A Fitness Journey At Home?
Here are some exercises you need to try as a beginner:
- Plank
The key to planks is core stability. They support improving posture and range of motion. Your body should be in a straight line when you begin the push-up position.
Maintaining a tight core, hold for as long as you can. You can adjust by descending to your elbows or knees.
How to do it:
- Get down on all fours and place your forearms on the floor.
- Continue shifting your feet until you are just using your forearms and toes to support your weight, and your body is in a straight line.
- You should put tension on your abs, arms, shoulders, and legs.
- Maintain this posture (but not your breathing!) for the allotted amount of time.
Benefits of Planks:
An excellent isometric exercise for developing stability and core strength is the plank.
- Improving posture
- Reduce the risk of injury
- Enhance Balance
- Flexibility Boost
- Lunges
Lunges are an excellent choice for our list since they are a classic move in the fitness industry. They are a fantastic combination of strength, balance, and coordination that work several muscle groups in the lower body at once.
How to accomplish it:
- As you stand, place your feet together and hold your arms at your sides.
- Bend both knees and bring your back knee close to the floor as you take a large step forward.
- Put pressure on your front heel to get back to the beginning position.
- Repeat after switching legs.
Benefits of Lunges:
They also improve functional fitness:
- Enhancing balance
- Hip flexor flexibility
- Leg Strength
- Air Squats
Air squats are a variation on the classic squat that uses only body weight. Even without any equipment, it’s a great workout. It helps improve lower-body strength.
How to do it:
- To reach your goals more quickly, it’s critical that you perfect your posture.
- Place your feet shoulder-width apart and stand with your toes pointed slightly out.
- Maintain a raised chest, straighten your core, and focus directly ahead.
- Start the exercise by bending your knees and pressing your hips back, simulating sitting on a chair.
- Once your thighs are parallel to the floor, keep lowering yourself.
- Maintain an upright posture and place your weight on your heels.
Benefits of Air Squats:
Squats are effective for strengthening the hips and legs as well as enhancing joint stability. It also creates a foundation and balance in your body.
This exercise trains hamstrings, quadriceps, and glutes, increasing the mass in muscle at these areas.
- Burpees
By incorporating planks, squats, and push-ups, the burpee engages all of your major muscle groups. Try a modified burpee without the push-up or jump if you’re just starting out.
When you have improved your form, combining these exercises will give you a fantastic workout and burn a lot of calories. If you are ever so short on time that you can only do one exercise, burpees should be your go-to choice!
How to do it:
- Place your feet together and keep your arms by your sides.
- While in a squatting position, put your hands flat on the ground ahead of your feet.
- Perform one rep by leaping your feet out and back into the push-up position.
- Utilize your feet to leap back onto your hands.
- Rise as high as you are able to.
- Repeat after landing with your knees slightly bent.
Benefits:
The burpee is among the best exercises that work the whole body.
Burpees are ideal for building strength, cardio, endurance, and calorie burning.
- Push-ups
The most common and widely practiced strength training exercise is push-ups.
Push-ups can be performed by anyone who is beginning to exercise, and they serve a variety of purposes. It doesn’t require any equipment, just a correct posture.
How to do it:
- Step onto the floor and spread your hands shoulder-width apart on the ground.
- Position your feet back and out to maintain straightness in your legs and body.
- While tightening your core, draw your shoulders back and down.
- Lower your chest to within an inch of the floor while bending your elbows.
Benefits of Push-ups:
Push-ups are an excellent exercise that strengthens your chest, shoulders, and triceps, while also working your core and upper back.
They help to tone muscles, build strength, and provide overall fitness without needing equipment.
Note: You can start with knee push-ups or incline push-ups if full push-ups are too difficult.
Benefits of Incorporating Daily Movement
Incorporating just a few minutes of movement into your day can significantly improve your physical and mental health, along with other benefits, including:
- Boosted Energy Levels: Regular exercise helps maintain a stable energy level.
- Enhanced Flexibility and Strength: By including simple strength and flexibility exercises, you’re giving support to your joints while reducing the risk of injuries.
- Improved Mood and Stress Reduction: Exercise releases a hormone, endorphins, which reduces stress levels and improves your mood.
- Better Sleep: Staying active during the day helps get better sleep as the body needs to reset and rest.
Conclusion:
Daily movement isn’t just for weight loss—it’s for better sleep, energy, and long-term wellness. Whether you’re doing push-ups or planks, showing up every day builds more than muscles—it builds habits. Start where you are, use what you have, and just keep moving.
FAQS
Which exercise can you perform daily?
Lunges are a great exercise to perform every day if you could only do one. They enhance balance and coordination while targeting several muscle groups, such as the quadriceps, hamstrings, and glutes.
Lunges can be done anywhere without any special equipment and can be adjusted to fit different levels of fitness.
What are the key components of fitness?
Fitness is a multifaceted concept, but key components include regular physical activity, balanced nutrition, proper sleep, and managing stress. Finding a routine that incorporates these aspects can contribute to overall well-being.
