Many New Year’s resolutions were set for 2025, but it is often hard to follow through. Some of the most common goals people set to achieve in a year include exercising regularly, eating healthier, sleeping more, saving money, learning a skill, and having more quality family time. For those who plan a fitness journey, it can be overwhelming to get started, especially with so many workout options. However, starting with beginner-friendly exercises is the best way to ease into the fitness world. These beginner workouts will improve your mobility, build strength, and boost your strength. Here are some beginner workouts to kickstart your fitness journey in 2025.
1. Squats
Squats are one of the best workouts to get you started. It targets the lower body, exercising your glutes, quads, and hamstrings while engaging your core.
How to Start:
Consider doing the dumbbell front squat, which consists of holding light dumbbells on your shoulders. Your elbows should be pointed forward while you stand with your feet wide apart. With your hips pushed back, lower your body in a squat while keeping your back straight.
Pro Tip: You can use a bench for support if you find this workout difficult. The bench should be placed behind you so your glutes slightly touch the bench when you lower into a squat.
2. Glute Bridges
Glute bridges are a great alternative to squats. As the name suggests, this workout targets your glute muscles. This simple workout can strengthen your lower back, core, and hamstrings.
How to Start:
Place a yoga mat on the floor and lie on your back with your knees bent. The position is complete when your feet are flat on the floor. While squeezing your glutes, raise your hips to form a straight line with your body that starts from your shoulders to your knees. Hold the pose briefly before lowering your body.
Pro Tip: After mastering this basic exercise, you can make it more challenging by using a barbell for increased resistance. Simply place the barbell across your hips.
3. Deadlifts
Deadlifts are basic workouts similar to lifting items around the house or at your place of work. This exercise targets your hamstrings, glutes, lower back, and core.
How to Start:
Your feet should be shoulder-width apart while you hold dumbbells. Your knees must be slightly bent. Perform hip hinges with a flat back as you lower the dumbbells along your shins. Squeeze your glutes when your torso is almost parallel to the floor.
Pro Tip: It is important to maintain the correct posture. Focus on keeping your back flat and your shoulder pushed back.
4. Cardio Workouts
Cardio is one of the most recommended workouts. It supports your cardiovascular system, prevents heart-related illnesses, promotes endurance, and burns calories. You can do low-impact cardio exercises that are great for beginners. There are several flexible options that you can explore to find the perfect one for your schedule and your body.
How to Start:
You can go for brisk walks or try or even plan regular swimming activities. These are low-impact workouts that you can do around three times per week. You can transition to high-impact cardio workouts when you have mastered the simpler ones.
Pro Tip: To increase intensity and improve your fitness, you can combine cardio and strength training workouts.
How to Stay Consistent in 2025
The key to becoming fit is consistency. You will see results only if you stick to your routine despite feeling demotivated at times. The best ways to remain consistent are by setting realistic and achievable goals, tracking your progress by taking notes, celebrating small milestones that show your improvement, and getting a friend who will be your exercise partner.
