It's great that you're making a start on your exercise journey with these easy exercises for beginners. When you are new to exercise, it's important to set good foundations. The goal is to learn technique, build confidence and create a sustainable plan that works for you for the long term. If you jump into an intense workout regime without learning the basics, you're at risk of losing motivation or even injuring yourself. So here are some of the best, easy exercises for beginners - the perfect way to begin your journey to a healthier and happier you!


Want to move fast? Jump to the right section below.

  1. Bodyweight Exercises
  2. Yoga
  3. Boxing
  4. Cycling

Bodyweight Exercises

Person squatting in living room

Bodyweight exercises are great for everyone, especially beginners. An effective way to exercise your whole body, bodyweight exercises will improve your strength, stamina and flexibility, leaving you feeling challenged and accomplished from the comfort of your own home - and with no equipment!

Try the following:

  • 30 star jumps
  • 20 squats
  • 10 lunges on each leg
  • 5 press ups
  • 20 second plank

Ready to go again? Try two rounds. The next time you workout, aim for three. You could also increase the number of reps (the number of repetitions you do for each exercise) or aim to complete three rounds within a shorter amount of time, with an extended plank at the end. Soon you'll be planking for minutes!

You can also take a look at some of the best beginners bodyweight exercises that target your abs. When you feel ready to introduce weights, be sure to take a look at our dumbbell workout for beginners, too!

Yoga

woman doing yoga in her living room

It's true - yoga is for everyone, no matter your age or ability. It's the perfect exercise for beginners as it is gentle and controlled, allowing you to go at your own pace and build up your strength, stamina and mobility gradually. You'll also benefit from some much-needed quiet 'me' time, which is perfect if you lead a very busy life.

Regular yoga practice is really beneficial for people with back pain, high blood pressure, anxiety and depression, as well as those who struggle to get a good night's sleep. Ready to get started? Here are six great yoga poses for beginners (and if you plan to practice yoga regularly, explore our range of yoga equipment to make your yoga journey even better).

  • Mountain pose
  • Warrior pose
  • Tree pose
  • Forward fold
  • Cobra pose
  • Child's pose

You can find out more in our guide to yoga for beginners. We also love Yoga With Adriene's video for beginners - be sure to take a look.

Boxing

woman boxing/sparring with a partner

Boxing is one of the best workouts you can enjoy from the comfort of your own home. Not only is it a fantastic cardio workout, but it's a great stress buster, it's fun, and you'll quickly see vast improvements to your speed, agility, power, coordination and balance.

We think boxing is particularly good for beginners because it gives you a serious confidence boost and makes you feel powerful and alive. That's more than enough reason to keep practicing and getting your workout in regularly.

Some top boxing tips for beginners include:

  • Maintain a strong stance and balance for more power
  • Turn your whole body and pivot your feet when punching (except for jabbing)
  • Exhale sharply every time you punch
  • Make sure your non-punching hand always defending the other side of your body

We've put together a few more boxing techniques for beginners which you'll want to read. It's also important to be aware of common traps you might fall into when you're a boxing beginner - so here's our guide to the mistakes you'll want to avoid when you're new to boxing.

Cycling

woman on a recumbent bike at the gym

Cycling is one of the best forms of exercise for beginners. Not only does it improve your cardiovascular fitness and strengthen your legs, but it can help to lower blood pressure and even boost your immune system. If you are elderly or in recovery from illness or injury, cycling is a fantastic option to give you a low impact workout that's gentle on your joints.

It's not always practical to go out cycling, however. That's why we recommend an exercise bike. With an exercise bike, you can exercise from the comfort of your own home, no matter the weather or the time of day, and it's super easy to squeeze in a quick session in the morning or on your lunch break. Here are the best exercise bikes for your home gym depending on your ability and goals:

  1. A recumbent bike: offers a low impact workout; more gentle on the lower back, knees and joints; large comfortable seat; great for all ages and abilities, including older users and those in recovery.
  2. An upright bike: provides a more powerful workout; similar to riding a bike outside; engages your arms and upper body for a more full-body experience.
  3. An indoor club bike: the most intense exercise bike; an intense full body workout; takes up minimal space and easy to move; great for frequent use.

After several weeks of regular cycle sessions, we guarantee you'll feel more fit and toned. Here's our exercise bike workout plan to get you started.


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.