Starting a new workout routine can feel overwhelming, but it doesn’t have to be! The key is finding exercises that fit your lifestyle and gradually stepping up the challenge. Whether you’re just getting started or ready to push your limits, we’ve got movement ideas for every level. Let’s break it down!*
Beginner: Get Moving Ease into fitness with simple, effective movements that build consistency and confidence.
- Brisk Walks – Walking is one of the best ways to build endurance and improve cardiovascular health. Try a 20-minute walk at a steady pace, and increase your speed or duration as you progress. Aim for at least 150 minutes of moderate-intensity exercise per week.1
- Bodyweight Squats – A great lower-body move that strengthens your legs and glutes. Stand with feet shoulder-width apart, lower yourself as if sitting in a chair, then push back up. Start with 8-10 reps and try to do at least 2 sets, then you can increase the number of sets as you progress.
Intermediate: Step It Up Once you’re feeling comfortable, add in some dynamic movements to build strength and stamina.
- Incline Push-Ups – Place your hands on an elevated surface like a bench or countertop. Keep your body in a straight line as you lower down and push back up. Aim for 8-10 reps and 2-3 sets.
- Lunges – Step forward with one leg, lower until both knees are at 90 degrees, then push back up. Alternate legs for 8-10 reps per side and for 2-3 sets.
Advanced: Challenge Yourself Ready to take things to the next level? These exercises will push your endurance and strength.
- Burpees – A total-body movement that builds power and endurance. Start in a standing position, drop into a squat, kick your feet back into a push-up position, then jump back up. Do 2 to 3 sets of 10 reps each.
- Jump Squats – Add explosive power to your squats by jumping up at the top of each rep. Land softly and go right into the next squat. Aim for 2-3 sets of 12 reps each.
No matter where you are on your fitness journey, the most important thing is to keep moving. Find what works for you, challenge yourself, and enjoy the process!
*Check with your doctor before starting any workout regimen.
1Source: Centers for Disease Control, “Adult Activity: An Overview;” cdc.gov; December 20, 2023
