The Best Workout Routines for New Beginners

Are you new to working out and unsure of where to start? You don’t need to be intimidated. This article will provide you with the best workout routines for new beginners. Jump-start your fitness journey with these simple yet effective exercises and worry no more!

Quick facts: Best Workout For New Beginners

  • ✅ Starting slow and gradually increasing intensity is the best way to work out for new beginners (American Council on Exercise)
  • ✅ Working out for at least 30 minutes a day for at least 4 days a week is recommended (Men’s Health)
  • ✅ Combining different types of exercises such as cardio, strength training and stretching is a great way to stay active (Harvard Health Publishing)
  • ✅ Setting realistic goals and breaking them down into smaller chunks is key to staying motivated (ACE Fitness)
  • ✅ Cross-training is an effective way to avoid boredom and help with mental health (Mayo Clinic)


A workout routine designed specifically for a beginner is the best way to ensure safe and effective exercise. It is important to start slow; your body needs time to adjust to the physical demands of exercise, and going too hard too fast can be discouraging or even lead to injury. A good beginner’s workout should feature exercises that target all the major muscles groups in your body, as well as provide a cardiovascular challenge. Additionally, it should be tailored to your individual fitness level–not everyone will have access to the same equipment or endurance at first!

When designing a routine, focus on easy exercises that can be done with just bodyweight or minimal weights and repetitions until you gain more experience. With this in mind, here are some of the best workout routines for new beginners:

  • Resistance training for strength development
  • Bodyweight training for endurance and flexibility
  • Cardiovascular exercise for fat-burning
  • Calisthenics workouts

Warm-up Routines

A warm-up routine is an essential part of any workout program for new beginners. It prepares your muscles and joints for the workout, increases your heart rate, and prepares your body for the upcoming workout. Warming up can also help you perform better, prevent injuries, and assists in muscle recovery.

Let’s take a look at some of the best warm-up routines for new beginners:

Dynamic Stretching

Dynamic Stretching is a form of stretching that involves moving parts of your body and gradually increasing reach, speed of movement, or both. It is often used as a warm-up exercise for athletes and active individuals. Compared to static stretching – which involves holding a certain pose for a set amount of time – dynamic stretching’s range of motion poses less risk to your muscles and tendons.

Dynamic stretching can help increase the temperature and elasticity within your muscles which can improve flexibility, reduce the risk of injury, and maximize the effectiveness of non-strenuous exercises such as walking. Dynamic stretches typically consists of compound movements that involve large muscle groups along with multiple joints, resulting in movements like:

  • Leg swings
  • Lunges with rotations
  • Arm circles
  • Walking knee hugs
  • Lateral skaters

These types of stretches are best done after completing 5 minutes jog or walk to get your heart rate up before starting your dynamic warm-up routine.

Foam Rolling

Foam Rolling is a popular warm-up routine among athletes, and is also known as self-myofascial release. Foam Rolling involves using a foam roller or other soft material to roll out your muscles before exercising. The main purpose of foam rolling is to reduce muscle tension by loosening up tight muscles and releasing fascia from its adhesions, ultimately improving range of motion.

Foam rolling helps reduce the risk of injury by increasing circulation and range of motion, which can be beneficial for anyone just starting out in an exercise program. Additionally, if you have certain muscles that are prone to injury or pain, foam rolling can be beneficial for targeting those areas directly in order to improve flexibility and overall wellbeing.

If you’re new to foam rolling, start off with short bouts of 10–15 minutes at a time until your body gets used to the movement and pressure. Be sure not to apply too much pressure or roll on any joint or ligament—this can cause further injury.

Strength Training

Strength training is a great way for new beginners to get started in the world of workouts. It helps to build muscle, improve your physical strength, and can also help to improve your confidence. Doing exercises such as lifts, push-ups, and squats are all great ways to build up your muscle and strength.

Let’s take a look at the details of strength training and what it has to offer:

Bodyweight Exercises

Bodyweight exercises are strength training exercises that use the weight of your own body as resistance to build muscle, instead of relying on free weights or weight machines. They’re often seen as a great alternative for those who don’t have access to a gym or for those who want to get a good workout in at home. Bodyweight exercises can also be done anywhere and require minimal equipment, making them perfect for travelers.

Exercises such as push ups and pull ups are some of the most common bodyweight exercises. Other examples include air squats, plank holds, burpees, split squats and mountain climbers. Bodyweight workouts are well-known for their effectiveness in terms of building total body strength and improving mobility. Additionally, they can be used to train specific muscles or muscle groups such as the biceps or core muscles.

Resistance Band Exercises

Resistance bands offer a great way to strengthen your muscles and improve your overall fitness level. Featuring adjustable tension levels and multiple bands with varying widths, these exercise tools give you the opportunity to create custom workouts that specifically target all the major muscle groups. Resistance bands can be used to work both upper and lower body muscles as well as your core, providing you with a complete workout at home or on the go.

Upper Body Exercises such as chest presses and rows can help build strength in the chest, back, shoulders, arms, and biceps. Lower Body Exercises like squats and seated hip abduction are great for strengthening the quads and glutes. Core exercises such as crunches and planks can help increase core stability while improving posture.

By using a combination of resistances levels from light to heavy, you will be able to create an intense workout that challenges your body continuously.

Free Weights Exercises

Free weights exercises are essential for any strength training routine, whether you’re a new beginner or an experienced gym rat. Free weights can help increase strength and lean muscle mass, as well as increase bone density and improve your balance. They also help build strength through challenging muscles to move on multiple planes and directions. Free weights exercises can also be easily modified in order to make them more difficult as you progress through your fitness journey.

When it comes to free weights exercises, there are many to choose from, including barbells, kettlebells, dumbbells, medicine balls and more. Each of these pieces of equipment can provide a variety of different challenges for your muscles so it is important to ensure that you mix up your routine every now again. Some examples of free weight exercises include:

  • Squats
  • Deadlifts
  • Chest presses
  • Rows
  • Bicep curls

In order for results to be seen quickly and safely it is important understand proper form before attempting any new exercises.

Cardio Training

Cardio training is one of the best ways for a new beginner to get started on their fitness journey. Cardio exercises such as walking, jogging, running and cycling are great for improving overall fitness and can help with weight loss. Additionally, these types of activities can help boost energy levels and improve mental health.

Let’s explore some more types of cardio training and their benefits:

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a type of cardio training that combines short bursts of intense exercise with periods of rest. It essentially involves repeatedly alternating between intense anaerobic activity and low-intensity recovery periods.

HIIT training is a great way to get the most out of your workout in a short amount of time. Its intensity causes your body to burn more calories during and even after your workout, meaning HIIT can help you achieve faster results than other cardiovascular exercises. HIIT is a great option for those who want to squeeze in some quick cardio workouts into their day, as it can be completed in as little as 15 minutes.

Furthermore, it strengthens and tones muscles, increases endurance and aerobic capacity, boosts metabolism and fat burning, and improves overall health.

Low-Intensity Steady State (LISS)

Low-Intensity Steady State (LISS) is a form of cardio exercise that is ideal for beginners who are just starting to work out. LISS is known for being a low-impact exercise, meaning it does not require too much strain on the body and is therefore an excellent choice for those just starting their fitness regime. It involves maintaining a consistent pace with minimal changes in intensity. Examples of LISS would be jogging, cycling, and walking for extended periods of time at a steady rate.

This form of cardio has many benefits, such as:

  • Improving heart health
  • Helping promote weight loss and fat burning
  • Reducing stress levels and increasing energy levels

LISS can also help condition the body while decreasing your risk of injury since it doesn’t involve any high-intensity movements or sudden changes in intensity. Because it’s low impact, it may also help improve flexibility and joint mobility over time.

Outdoor Activities

Outdoor activities like running, biking, and swimming are great cardio workouts for beginners because they require little to no equipment or experience. Running outside allows fresh air and stunning views that gym-goers often miss out on. Cycling is also a fantastic form of low-impact cardio that can be done on smooth roads or trails to challenge endurance. Swimming is an exercise that provides total body conditioning and can be done in any body of water such as a pool, river, or lake. It works most major muscle groups and is great for total body toning.

No matter the activity, outdoor activities are excellent ways to get your heart rate up while still enjoying the beauty of nature during your workout session.

Cool Down Routines

Cooling down after a workout is just as important as the actual workout itself. A cool down routine can help your body transition from a state of exertion to a resting state and will help reduce the chance of experiencing certain symptoms of over exertion such as dizziness, nausea and lightheadedness.

Let’s dive deeper into why cool down routines are so important for new beginners:

Static Stretching

Static stretching is a type of stretch used for increasing flexibility and range of motion. This type of stretching involves holding a particular stretch for a certain length of time. Unlike other forms of stretching, such as dynamic stretching or ballistic stretching, static stretching does not involve any sort of bouncing or jerking motions.

In order to safely perform static stretches, it is important to make sure the muscles are properly warmed up before doing so. Doing so will help prevent any possible injuries that may come from overextending the muscle. It is also important to hold each stretch long enough to achieve a comfortable tension and never push your body beyond its limits.

Static stretches should be held between 10-30 seconds in order to achieve maximum benefit.

Foam Rolling

Foam Rolling is a type of self-myofascial release that can help relax your muscles, reduce soreness and improve range of motion. Typically, Foam Rolling involves rolling out tight muscles on the foam roller for 30 seconds to 1 minute before and after exercise. This helps reduce muscle tension, improve circulation, and decrease pain. Additionally, Foam Rolling increases flexibility by gently lengthening the fibers along the joints while releasing muscle tension and increasing blood flow.

New beginners to fitness often overlook Foam Rolling as a form of exercise recovery. However, the benefits can be numerous when included as part of a cool down routine; such as lower levels of inflammation from working out and improved muscular performance from enhanced muscle elasticity.

The best way to foam roll is to:

  • Support your weight with your arms extended outward
  • Roll slowly back and forth on the foam roller for about 30 seconds to 1 minute with an even amount of pressure applied.


In conclusion, there are a variety of great workout routines for beginners that can help you get started on your fitness journey. Before beginning any exercise program, it is important to consult your doctor to make sure that the exercise is right for you. Consider trying a combination of cardio and strength training to get the most out of your workouts. Finally, make sure that you find something fun and enjoyable so that you will keep at it!

With the right motivation, effort, and diet, anyone can begin their fitness journey with a successful routine!

FAQs about: Best Workout For New Beginners

Q1: What is the best workout for new beginners?

A1: The best workout for new beginners is to start with bodyweight exercises like air squats, push-ups, and planks. These exercises help you to build strength and endurance without any equipment.

Q2: How often should I work out?

A2: It is recommended to work out at least three times a week for beginners. Focus on a combination of strength training and aerobic activities for the best results.

Q3: How can I stay motivated?

A3: Staying motivated can be difficult, but the key is to set achievable goals and track your progress. You can also find a gym buddy or a workout partner to help you stay on track.

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