Fit Tip: Beginners Workout

Posted On Jan 27, 2021 By Lisa Traugott

A woman using a BowFlex Max Trainer.

Getting back into a fitness routine can be tough, but it doesn’t have to be. A lot of my clients want to rush into the gym lifting the heaviest weights they can or try to run faster than they should on the treadmill. Ease up! One cannot run into running, unless you want to be really sore the next day.

This is a quick fifteen-minute workout that works your entire body.

The cardio in between the strength moves will keep your heart pumping and build up your lung capacity and endurance. The elliptical tends to be easier on your knees, so it’s a great choice for people getting back to the gym. You’ll want to move fast enough that you can feel your body begin to heat up but not so fast that you aren’t able to hold a conversation.

The strength moves are variations my three go-to exercises: squat, push-up and crunch. These three exercises utilize every muscle in your body improving your strength and balance while you do them. What’s great about these variations are that you get the strength benefits without having to go on the ground or strain your knees. If the exercise is difficult, do the lower range of reps. If you want to challenge yourself, do the full ten reps.

As with any workout, listen to your body, drink water and have fun! Do this routine every other day for two weeks and you will begin to feel results.

15 Minute Beginners Workout

Exercise Sets Reps Rest
Walk on Elliptical 1 2 minutes 45 seconds
Squat with Stability Ball 3 8-10 45 seconds
Walk on Elliptical 1 2 minutes 45 seconds
Standing Push Ups 3 8-10 45 seconds
Walk on Elliptical 1 2 minutes 45 seconds
Standing Crunches 3 8-10 45 seconds
Walk on Elliptical 1 5 minutes 45 seconds

Squat with Stability Ball

A woman balancing on a stability ball.
  1. Hold a stability ball behind you and stand so that the ball is pressed between the wall and your lower back.
  2. Stand with your feet shoulder-width apart, about two feet in front of your body with your knees slightly bent.
  3. Lower your body as far as you can by bending your knees and pushing your hips back. The ball will slowly roll up your back as you do this. Your weight should be in your heels and your knees should be behind your toes. You can keep your arms in front of you for balance.
  4. Keep your chest up and slowly return to the start position.

Standing Push Ups

  1. Stand in front of a wall, extending your arms in front of you.
  2. Suck in your stomach and place your hands against the wall. Your legs should be behind you, so your body makes a diagonal to the wall.
  3. Slowly lower your chest to the wall, then push back to start.

Standing Crunches

  1. Stand with your feet slightly wider than shoulder-length apart with your arms above your head.
  2. Tighten your core. Bring your arms down as you bring your right knee up, crunching over as your hands try to touch your knee.
  3. Put your right knee down and your arms over your head again. Now repeat the previous movement with the left leg.