Figuring out how to get healthier and exercise can be paralyzing for many people. We want to help you. Here are some of the best movements for beginners that can be done right at home using just your body—and maybe a couple of water bottles.
A Few Beginner-Friendly At-Home Exercises
If you’re new to working out, here are three great moves to start with:
- Squats – Sit down and stand up from a chair to build lower body strength and stability.
- Shoulder Presses – Use household objects like water bottles or jugs to press overhead from shoulder height.
- Plank Holds – Start with your knees on the floor and hold for a shorter duration to build core strength.
These simple exercises target major muscle groups and help build a strong foundation.
What Should You Focus on First?
Most people we meet have some old injury or lingering tightness. A great place to begin is with your core. A stronger core often helps reduce discomfort, improves posture, and makes other movements feel better. But you don’t have to overthink it—focusing on basic, full-body movements that engage your core is a smart and safe way to start.
How Many Reps Should You Do?
This trips a lot of people up. The truth? You don’t need the “perfect” rep scheme to begin. Just move.
We recommend starting with:
- 30 seconds of movement, followed by
- 30 seconds of rest
- Repeat for 3 rounds
This helps build consistency without overwhelming you. Don’t worry about counting reps. Just focus on showing up and moving.
A Simple 10-Minute Beginner Workout
Here’s a short workout you can try right away:
- Squats – 30 seconds
- Rest – 30 seconds
- Shoulder Presses (with water bottles) – 30 seconds
- Rest – 30 seconds
- Plank Hold (on knees if needed) – 30 seconds
- Rest – 30 seconds
Repeat this circuit 3 times for a full 10-minute workout.
How Do You Track Progress?
Tracking doesn’t have to be complicated. Use a simple notebook or a fitness app to log what you did and how it felt. For example, if today you did 5 squats in 30 seconds and next week you hit 10—celebrate that! That’s real progress.
When Should You Increase the Challenge?
If your workout starts feeling too easy, it’s time to level up. Here are a few ways to do that:
- Increase the duration (try 45 seconds of work instead of 30)
- Add an extra round or two
- Use heavier objects for resistance
- Simply increase your effort
Most importantly: don’t wait for the perfect plan to start. Start small. Stay consistent. Let the progress build over time.
And if you’re ever unsure of what to do next—let us help you!
