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7 Exercise Routines for Beginners

Doing regular exercises is a great thing. It will help you to lose some calories, strengthen your heart, and make you stay fit. There are lots of exercise routines that are proven to improve fitness, body coordination, balance, mobility, maintain bone density, and build strength.

However, if you’re a beginner, starting an exercise routine can be very intimidating, confusing, and daunting. If you’re serious about starting an exercise routine, here are 7 exercise routines to help you get started. Read on.

  1. 26-Minutes Low-Impact Cardio Workout

This workout routine uses a series of exercises that’ll improve your cardio endurance, motion, body coordination, body control, and flexibility. These exercises are low-impact and you can easily modify them to be easier or more difficult.

This low-impact cardio exercise routine is also a great starting point for building cardio endurance and burning unwanted body fat.

  1. Low-Impact Cardio and Abs Workout Routine

Being a beginner, it’s not a bright idea for you to jump into more intense training. Instead, you should start with a low-impact exercise routine that will give your body a chance to adapt and get prepared for more intense workout training.

Since this workout routine is a combination of core and cardiovascular exercises, it’ll help you build a strong base for the workout.

  1. 7mins Workout Routine

This workout routine uses high-intensity interval training, in a sequence of 12 exercises, each lasting for 30secs with 10secs of rest in-between. However, as you build more resistance, you can go for a longer time and repeat the cycle 2 to 3 times.

This workout routine uses the following exercises abdominal crunches, bodyweight squat, high knees running in place, jumping jacks, lunge, plank, pushup, pushup and rotate, side plank, step-up onto a chair, triceps dip on a chair, and wall sit.

  1. Beginner Body Weight Routine (NerdFitness)

This is another popular no-equipment exercise routine for beginners and it can be done just anywhere. It is also very simple and effective. To enjoy its benefit, do all the exercises in sequence without a break. After completing the whole set, rest for 30secs and repeat the round. Do about 3 rounds.

These exercises are 20 bodyweight squats, 10 pushups, 20 walking lunges, 10 dumbbell rows, 15secs plank, and 30 jumping jacks. Do about 5mins of stretching to warm up yourself before and after each workout round.

  1. Starting Strength Beginner Barbell Routine

This barbell exercise routine is not only one of the most popular routines but also widely recommended because of its effectiveness. The routine is simple to follow and requires only a barbell. This routine uses two workout sets, which are done three days a week – never two days in a row. Here’s the routine:

Workout 1:

  • Squats – 3 Sets of 5 Reps
  • Bench Press – 3 Sets of 5 Reps
  • Deadlift – 1 Set of 5 Reps

Workout 2:

  • Squats – 3 Sets of 5 Reps
  • Standing military press – 3 Sets of 5 Reps
  • Pendlay Rows – 3 Sets of 5 Reps

Weekly Schedule:

  • Day 1: Workout 1
  • Day 3: Workout 2
  • Day 5: Workout 1

As you grow stronger and build more resistance, you can increase from the 5 reps.

  1. Simplefit Beginner Exercise Routine

Just as its name depicts, this workout routine is simple and only involves three exercises per day, three days a week.

Day 1:

  • 1 Pull-up
  • 2 Push-ups
  • 3 Squats

Do as many rounds as you can in 20mins

Day 2:

  • 2 Pull-ups
  • 6 Push-ups
  • 10 Squats

5 rounds for each – resting three minutes between rounds.

Day 3:

  • 10 Pull-ups
  • 21 Push-ups
  • 21 Squats

1 round for each. As you get stronger, increase the number of reps.

  1. Growing Stronger

This is a strength training routine as you grow stronger. This exercise routine involves lifting a load – dumbbell or body weight – and holding it for a count of 2 to 4 and then lowering the load for another count of 2 to 4. Do it again to make a rep and do 10 reps.


All 7 exercise routines for beginners listed above are guaranteed to get results and get you in the perfect shape you want. As a beginner, be careful you’re your choice. Pace yourself and choose an exercise routine that’s not too overwhelming or complex.