Beginner workouts, at-home exercises, no equipment fitness .
Whether you’re brand new to fitness or just getting back into a routine, the idea of starting can feel overwhelming. But here’s the truth: you don’t need a gym membership, fancy equipment, or hours of free time. You just need a plan — and a little bit of consistency.
When you’re just starting out, the most important thing isn’t having the perfect routine — it’s simply moving your body and building the habit. The good news? You don’t need a gym, equipment, or even a ton of space.
Start with a set of squats to wake up your legs and glutes. Stand tall, feet shoulder-width apart, and slowly lower yourself as if sitting into a chair. Then, press back up with control. From there, drop down into a few modified push-ups — keeping your knees on the ground if you need to — to build strength in your arms and chest.
Once your upper and lower body are warm, lie on your back for some glute bridges. Push through your heels, lift your hips, and squeeze at the top before lowering back down. These three moves are all you need to feel stronger in under 15 minutes.
Do them in a circuit, resting for a moment between each, and repeat two or three times. You’ll be surprised how much progress you can make with just a few consistent sessions a week.
