Essential Exercises to Kickstart Your Fitness Journey

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Article updated on Tue, September 2, 2025 @ 8:14:46 PM GMT, first published on September 2, 2025 by Lila Sjöberg

So, you’ve decided to start your fitness journey — awesome! 🎉
We get it: walking into the gym for the first time can feel like being the new kid in school. Everyone seems to know exactly what they’re doing, while you’re just trying to figure out which machine won’t launch you across the room. 😅

But don’t sweat it — literally or figuratively! We’ve all been there. That’s why we’re here to help you cut through the confusion and kick things off with confidence.

No fancy terms, no intimidating equipment — just simple, effective exercises to build a strong foundation, have fun, and maybe even laugh a little along the way.

Ready to turn “I have no idea what I’m doing” into “I’ve totally got this”? Let’s go! 💪

Understanding Calorie Counting and Macros

Before we dive into the exercises, it’s crucial to grasp the fundamentals of calorie counting and macronutrients (macros). Calories are the units of energy your body burns, and macros refer to the three main nutrient groups: protein, carbohydrates, and fats.

To lose weight, you need to create a calorie deficit by burning more calories than you consume. Conversely, to gain weight, you must consume more calories than you burn. As a beginner, aim for a modest calorie deficit of 300-500 calories per day for sustainable weight loss.

As for macros, a general guideline is to consume 0.8-1 gram of protein per pound of body weight, 0.3-0.5 grams of fat per pound, and fill the remaining calories with carbohydrates. This ratio can be adjusted based on your specific goals and preferences.

The Essential Exercises

①Bodyweight Squats: The “Chair That Got Away” Workout 🪑💨

Now, let’s dive into the exercises that will kickstart your fitness journey:

Master this fundamental movement to fire up your quads, glutes, and core—all while pretending to sit in an invisible chair that someone keeps pulling away at the last second!

How to do it:
– Stand with feet shoulder-width apart, toes pointing slightly out.
– Send your hips back and bend your knees, lowering down like you’re about to finally sit… but surprise! The chair’s gone. Keep your chest up and back straight.
– Push through your heels to stand back up. Squeeze those glutes at the top like you’re proud you didn’t fall

The Goal:
– Aim for 3 sets of 10–15 reps. Or just do squats until your legs feel like they’ve personally offended you.
– Perfect for building lower body strength, improving mobility, and preparing you for any future seating-related betrayals. 😄

②Push-ups: The Floor Is Your Gym 🏋️♂️

This classic move doesn’t just build your chest, shoulders, and triceps—it also reminds you that gravity is undefeated.

How to do it:
– Start in a plank position, hands under shoulders, core tight.
– Lower yourself until your chest nearly kisses the floor (or your ego, whichever comes first).
– Push back up with power. No saggy hips or snaky spines!

Pro tip: Start on your knees if you’re new—it’s like push-ups with training wheels!
Goal: 3 sets of as many reps as you can without face-planting. You got this! 💪

③Planks: The Ultimate Core Test ⏱️🔥

Forget sit-ups—holding a perfect plank is where real core strength (and subtle shaking) begins! This simple isometric exercise builds stability from shoulders to hips.

How to hold (without sagging like a sad bridge):
– Start in a straight-arm position, hands under shoulders, body forming one straight line.
– Squeeze your glutes, engage your abs, and pretend you’re balancing a valuable book on your back.
– No arched hips, no droopy middles—just pure, shaky tension!

Goal: Hold for 30 seconds to 1 minute. Or until you feel your soul leaving your body… whichever comes first! 😅

④Walking or Jogging: Your Daily Dose of Cardio 🌳💨

Time to get that heart pumping! Whether you’re power-walking like you’re late for brunch or lightly jogging like you’re being gently chased, it all counts.

How to do it:
– Start with 20–30 minutes of brisk walking or light jogging.
– Focus on steady breathing and good posture—no zombie arms!
– Gradually go longer or faster. Your future fit self will thank you.

Goal: Consistency over speed! Whether you’re chasing endorphins or just a good podcast, every step moves you forward. 🎧✨

⑤Bodyweight Lunges: The “Should Have Stretched” Special 🦵🔥

Take your lower body from “meh” to “whoa!” with this powerhouse move. Lunges target your quads, glutes, and hamstrings—all while testing your sense of balance and dignity.

How to lunge (without wobbling like a newborn giraffe):
– Step one foot forward and lower down until both knees form perfect 90-degree angles.
– Keep your front knee behind your toes and your back knee hovering just above the floor.
– Push back to start. Alternate legs—fair is fair!

Goal: 3 sets of 10 reps per side.
Pro tip: Pick a spot on the floor to stare at. It won’t judge you if you sway. 😅

Remember, proper form is essential to prevent injury and maximize results. Consider investing in a few affordable pieces of equipment, like resistance bands or dumbbells, to add variety and progression to your routine.

Sample Workout Plan

To get you started, here’s a simple full-body workout plan you can follow 2-3 times per week:

1. Bodyweight Squats: 3 sets of 10-15 reps
2. Push-ups: 3 sets of as many reps as possible
3. Planks: 3 sets of 30-60 seconds
4. Walking or Jogging: 20-30 minutes
5. Bodyweight Lunges: 3 sets of 10 reps per side

Consistency is key, so start small and gradually increase the intensity and duration as you build strength and endurance. Remember to listen to your body and prioritize proper form over pushing yourself too hard too soon.

Best Exercises for Beginners FAQ

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