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How to Start Working Out (Even If You’ve Never Trained Before)

Starting your fitness journey can feel overwhelming—especially if you’re not sure what to do, where to go, or even what to wear. I know that feeling so well because I’ve been there too. Whether you’re planning to hit the gym or work out at home, I’ve created this simple, beginner-friendly guide to help you get started the right way, without stress and without pressure.

Why You Don’t Need to Be “Fit” to Start

Let me remind you: you don’t need to be fit to start—starting is what makes you fit. What matters most is consistency, not perfection. Whether you want to build strength, feel more energized, or simply take care of yourself, working out is one of the best gifts you can give to your body and mind.

Gym vs. Home Workouts – Which One Is Better?

The answer is: the one you’ll stick to.

• The gym can give you access to more equipment and a motivating environment.

• At home, you save time, feel more comfortable, and need minimal space or tools.

Both are valid, and you can switch between them depending on your mood, schedule, or goals.

Beginner Full-Body Workout (No Equipment Needed)

Here’s a simple full-body workout you can do at home or at the gym. You can repeat this 3 times a week to start building strength and stamina:

Warm-Up (5 minutes):

• Arm circles – 1 min

• Jumping jacks – 1 min

• Bodyweight squats – 1 min

• Hip openers – 1 min

• Neck & shoulder rolls – 1 min

Full Body Routine (Repeat 2–3 rounds):

• 12 squats

• 10 push-ups (knee or full)

• 15 glute bridges

• 12 lunges (each leg)

• 30-second plank

• 15 bird dogs (core + balance)

✨ If you’re in the gym, you can do the same routine but using dumbbells for squats and lunges, and machines if you prefer. Don’t be afraid to ask for help—everyone was a beginner once!

Tips to Stay Consistent

• Don’t wait to feel motivated—create a routine and show up for yourself.

• Wear an outfit that makes you feel confident.

• Follow fitness creators or playlists that inspire you.

• Track your progress (even just writing “I moved today” counts!).

• Celebrate small wins like completing your weekly workouts or feeling more energy.

Want More Routines Like This?

If this post helped you and you’d like more beginner-friendly guides, let me know in the comments or send me a DM/message. I love connecting with you and would be so happy to create more full-body or targeted workouts (legs, arms, abs… whatever you need!).

💌 You can always message me if you need a little extra help or motivation.

Would You Like a Website Where You Can Find All the Blog Content (and More)?

I’ve been thinking about creating a space where everything is organized and easy to find—routines, guides, mindset tips, healthy habits, and more.

Would you find that helpful? Let me know below! 👇🏼

Your opinion really helps me grow this community and support you better. 🌱💖

Let’s become our strongest, healthiest, most confident selves—one workout at a time. You’ve got this! 💪🏼✨

thezenangel

cardio routines

low impact

20 minute low impact cardio by fitbymik

30 minute no jump standing cardio by april han

30 minute no jumping full body workout by BIGSIS

30 minute no rest standing cardio by BIGSIS

30 minute all standing no jumping cardio by eleni fit

30 minute no jumping cardio by eleni fit

30 minute constant cardio by caroline girvan

30 minute low impact cardio by caroline girvan

30 minute no jumping cardio by lena snow

34 minute full body cardio by BIGSIS

40 minute no jumping standing cardio by BIGSIS

45 minute kickboxing cardio by eleni fit

with dumbbells

20 minute dumbbell hiit cardio by BIGSIS

20 minute full body dumbbell cardio by BIGSIS

20 minute sweaty dumbbell cardio by caroline girvan

25 minute dumbbell cardio by BIGSIS

25 minute dumbbell hiit by juice & toya

30 minute non-stop cardio by BIGSIS

30 minute intense cardio with light weights by fitness__kaykay

30 minute blazing hiit cardio with dumbbells by caroline girvan

30 minute dumbbell hiit by caroline girvan

35 minute dumbbell cardio by caroline girvan

35 minute cardio pilates with light weights by move with nicole

43 minute dumbbell cardio by caroline girvan

54 minute dumbbell cardio by caroline girvan

hiit

20 minute killer hiit by emi wong

20 minute no jumping hiit by emi wong

20 minute hiit with no jumping options by emi wong

30 minute no jumping hiit by eleni fit

30 minute low impact hiit & abs by eleni fit

30 minute no jumping hiit to the beat by eleni fit

30 minute no jumping hiit by growingannanas

30 minute no jumping full body hiit by emi wong

30 minute hiit with no jumping options by emi wong

30 minute full body hiit by emi wong

30 minute low impact hiit by heather robertson

40 minute low impact hiit by eleni fit

45 minute no jumping hiit by eleni fit

45 minute no jumping hiit by emi wong

walking workouts

20 minute step to the beat by juice & toya

20 minute low impact step to the beat by juice & toya

25 minute 2 mile walk with optional weights by growwithjo

30 minute walking cardio by emi wong

30 minute walking cardio by growwithjo

30 minute metabolic walking workout by olivia lawson

30 minute boosted walking workout by olivia lawson

30 minute walking metabolic exercise for olivia lawson

30 minute intense walking workout by eleni fit

30 minute fast walking workout by growwithjo

40 minute walking workout by april han

45 minute walking workout by emi wong

59 minute 4 mile walking workout by growwithjo

1 hour walking workout by emi wong

1 hour walking workout by eleni fit

1 hour 19 minute 5 mile walking workout by growwithjo

1 hour 23 minute walking workout by yanafit

dance workouts

10 minute energy boost workout by pamela reif

10 minute pop dance workout by pamela reif

12 minute happy cardio dance workout by pamela reif

15 minute 2000s dance workout by growwithjo

15 minute dance style cardio by pamela reif

15 minute dance party workout by madfit

15 minute 80s dance workout by pamela reif

15 minute 90s dance workout by madfit

20 minute chappell roan hiit dance workout by emkfit

20 minute sweaty dance workout by eleni fit

20 minute 80s dance workout by madfit

20 minute cardio dance hiit by eleni fit

20 minute mamma mia pilates dance workout by emkfit

20 minute dance hiit cardio by growwithjo

22 minute barre & ballet hiit by ballet thera fit

30 minute walking dance cardio by eleni fit

30 minute cardio dance hiit by eleni fit

tabata

8 minute tabata by heather robertson

10 minute standing tabata by emi wong

12 minute tabata hiit by growingannanas

15 minute tabata by heather robertson

20 minute fierce tabata by heather robertson

24 minute tabata hiit by growingannanas

24 minute sweaty tabata hiit by growingannanas

24 minute killer tabata hiit by growingannanas

25 minute body weight tabata by heather robertson

30 minute killer tabata hiit by growingannanas

38 minute tabata & abs by heather robertson

40 minute tabata by heather robertson

jump rope workouts

10 minute jump rope weight loss workout by rachel gulotta fitness

10 minute jump rope workout by rachel gulotta fitness

15 minute jump rope & abs by madfit

15 minute jump rope hiit by madfit

18 minute jump rope workout by holly dolke

20 minute jump rope hiit by rachel gulotta fitness

30 minute hiit with jump rope by heather robertson

more under 30 minutes

10 minute morning cardio by BIGSIS

10 minute low impact, no repeats by BIGSIS

15 minute fast paced cardio by BIGSIS (my favorite!)

20 minute no jumping cardio by emi wong

20 minute no jumping cardio by caroline girvan

20 minute low impact cardio by fitbymik

20 minute low impact cardio x hiit by juice & toya

thezenangel

beginner pilates routines

* i’ve made posts about some beginner pilates routines in the past, but i keep getting asks so i thought i would just make a masterlist for you guys!

۫ ⋆ ࣪. ୧ ♡ ୨ ִ ۫ ⁎ . ۫ ⋆ ࣪. ୧ ♡ ୨ ִ ۫ ⁎ . ۫ ⋆ ࣪. ୧ ♡ ୨ ִ ۫ ⁎ .

10 minute full body hourglass pilates by lidia mera

10 minute everyday full body hourglass pilates by lidia mera

10 minute waist pilates by shirlyn kim

10 minute everyday hourglass pilates by lidia mera

15 minute full body pilates by lidia mera

15 minute pilates for beginners by flow with mira

15 minute beginner pilates for weight loss by rachel’s fit pilates

20 minute gentle beginner pilates by flow with mira

20 minute express pilates workout by move with nicole

20 minute full body pilates by isawelly

20 minute hourglass full body pilates by lidia mera

25 minute full body beginner pilates by move with nicole

30 minute full body workout by move with nicole

30 minute pilates for beginners by move with nicole

30 minute pilates and stretch by livaligned pilates

30 minute full body hourglass pilates by lidia mera

30 minute gentle pilates flow by move with nicole

30 minute full body workout by move with nicole

30 minute pilates for beginners by move with nicole

35 minute gentle pilates by move with nicole

35 minute beginner pilates by move with nicole

adviceformefromme

How to re-programme your subconscious mind…(tried and tested)

When the retreats don’t seem to have a lasting effect, you’ve done therapy, prayed, been to see healers, meditated… but for the life of you, stilllll have wounds so deep that they might appear to be resolved but the moment you meet someone who is wow you suddenly feel unworthy. Maybe not even suddenly, but your relationship wounds are running deep. Relationships trigger you. You end up feeling the same 90% of the time. Unlovable, unwanted, and rejected. The key to remember is that it started with you. With the mind, with your thinking. At whatever point in your childhood (or even later) you took on the belief that you're not worthy, your needs were not met. You took on behaviours that play out still to this day. Maybe it was hiding yourself, maybe it was lashing out? Whatever it is, the same way it started with you, with your thinking, with your processing of events. Is the same way you heal your self. Here are some steps:

1] Forgiveness. Forgiveness is going to free you from your past. Write a list of all the people and situations that caused you pain from your earliest memory to this very day. Whatever pains are etched in your mind, write them down. Once your list is collated, start going through each scenario, sending love and forgiveness to yourself and whoever was involved. Imagine yourself as a loving carer healing the parts of you that were vulnerable, hurt and not safe. Visualise giving yourself love in each scenario. Creating peace. Once you’ve been through a scenario and feel truly at peace with the situation scribble it out and once you are completely done with the papers you can burn them and set yourself free. (this process can take weeks / months depending how long your list is but it's not to be rushed).

2] Whatever is still lingering, use your journal to clear this out. For example, if I asked you right now if the man of your dreams was to appear.. would you feel worthy? Right now as your are? It might not be a man, it might be a job, a salary. Whatever it is, start challenging your old beliefs. You might not feel pretty enough, you might not feel like you are deserving… whatever it is start questioning old ideas you have about yourself. Challenge them..

3] This is the most important step… Once you’ve done the above. You’ll start to see some themes, maybe in your forgiveness list you realised your voice didn’t matter as a child, and that you were silenced, and that you hid yourself as a way to feel safe…whatever you uncover.

3.1 - You are going to write a script, in simple terms - something a child would understand and make sense of and you’re going to write out new beliefs to re-programme your mind. Example ‘I am willing to forgive those who hurt me, I am willing to forgive myself for the hurt I went through, I am no longer hiding myself from the world, I am choosing to be seen , to be celebrated, I am allowing my voice to be heard, my true voice, I matter’ - you want to cover all basis. Every old belief about not being enough, you need to re-write.

3.2 - Record yourself on your phone in a very slow peaceful loving tone reading your script.

3.3 - You need to listen to this recording every single night for at least 1-4 weeks. (It’s usually 21 days, but I did a recording for 1 week on feeling safe and I felt truly healed as if it was a miracle). I was able to LOOP the recording using Mac...I sent the voice recording from my iPhone to my MacBook using airdrop and then opened the sound file in iTunes and pressed repeat. This allowed a short recording to loop all night as I slept. It’s really important to play this on a loop as you want to IMPRESS your subconscious mind with the new beliefs. It’s your own voice, its your own re-wiring.

I hope this helps! The deeper healing work is crucial if you really want to remove those old wounds that seem to be stuck and not budging!

thatbitchery

Things my therapist said that changed my brain chemistry

1 . Did you tell them? Then how would they know?

2. How many choices were available to you?

3. If it worked out, would you be this worked up? So is your problem the decision you made or how it turned out? Then, you're trying to control a future you can't see?

4. So they have to act a certain way to be in a relationship with you? And you decide what way that is. Ah, so like, a puppet master

5. Was it the goal? Then what's the problem?

6. Do you really want it or do you think you're supposed to?

7. If your daughter did that would this be your reaction?

8. So you're punishing yourself for surviving the only way you could?

9. You are mad you couldn't control their reaction?

10. What did you expect would be the consequence of that action?

11. Sounds to me like you're judging the actions of a teenager with the wisdom of an adult. How is that fair?

12. You were a child

13. You did the best with what you had. There was no other option.

14. You're autistic. This is what it means to be autistic. This is normal neurodivergent behavior.

15. You're literally 24. No 24 year old has that much figured out.

16. It's your phone. You're not it's human.

17. And this matters to you, because.

18. So you're a person with a personality disorder exhibiting symptoms of a personality disorder? Oh.

19. Are you looking for solutions or escaping action in a healthy way. Isn't this just glorified procrastination.

20. How much more could you have done with what you have.

21. Thats basic human behavior.

thezenangel

would love to hear about any workout plans you might be following!

i actually started heather robertson’s newest 12 week program this week (4.0)! i HIGHLY recommend any of her workouts, especially if you want to focus more on strength like i do. i also just started walking again for cardio because i want to get into running, so my daily workouts right now consist of:

walking for 30 minutes

heather robertson’s daily workout

stretching

i post my daily workouts on @4theitgirls-workouts if you’re interested in that!

here’s the link to heather robertson’s youtube channel. all of her workouts and programs are free so again, highly recommend!

Free At Home Workouts + HIIT Training Welcome! I'm a certified personal trainer and nutrition coach, fitness cover model + lover of all th

femmefatalevibe

Femme Fatale Guide: Simple Daily Habits That Significantly Improved My Life & Well-Being

Making 7-8 hours of sleep per night a non-negotiable in my life

Walking on average at least 10K steps a day

Giving myself permission to enjoy a large mug of coffee first thing in the morning (after a glass of water) responsibility-free

Designating playlists I enjoy into distinct categories for my work, exercise, reading, creative outlet(s), lounging, date night activities, and sleep/relaxation

Finding a go-to healthy WFPB breakfast, lunch, and selection of dinners & snacks I thoroughly enjoy and allow me to feel my best

Relishing in my daily shower, haircare, and skincare routine every evening

Cutting out toxic people and only saying "yes" to plans/people that will invite positive energy into my life

Reducing my alcohol intake to nearly zero

Maintaining a strict weekly home/laundry cleaning schedule

Taking Vitamin B12 and Vitamin D supplements daily

Learning depersonalize others' words & actions automatically

Speaking and living my truth unapologetically

Reframing every experience as a chance to grow and choosing to believe that if the opportunity or person is meant for me, it will come into my life effortlessly

witchkitch

🌾🌕 Harvest Moon Spiral Vegetable Tart

1 cup Flour (abundance, prosperity, grounding) ⅓ cup Vegan Butter (healing, peace, protection) 2 tablespoons Water (use full moon water for an extra boost~) Salt (cleansing, protection, banishment) ½ cup Pumpkin Puree (protection, warding, longevity, luck, love) 2 Eggplants (manifestation, prosperity, protection, health) 4 Carrots (healing, dispels illusion) half a small Cabbage (luck, abundance, manifestation, protection) 2 cups Greens of your choice (abundance, healing, protection, growth) 2 tablespoons Olive Oil (healing, peace, protection) Pepper (banishment, protection, warding) Balsamic Vinegar (protection, banishment)

(vegetarian.vegan)🥄🥄