Man stretching with a skipping rope sat on a running track

Fitness 101: the ultimate workout for beginners

We believe movement is for everybody – regardless of age or perceived ability. When you find a workout you love, you’ll never want to stop.

The hardest part of any workout is starting, but by reading this article, you’ve already jumped the first hurdle. Whether this is the first workout you’ve ever done, or your big comeback after an exercise break, we’ve looked at all of the easy workouts for beginners to build an all-star, best-of-the-best routine to get you moving in the right direction ­– straight to the starting line.

A woman stretching her arms out in front of her

Show up for yourself and move your body regularly

Whether you’re a total beginner or a pro athlete, the core principles of staying fit are the same: keep on moving. When you find an exercise for beginners routine that works for you, keep it going and integrate it into your weekly routine. You can switch up the moves or add more weight or repetitions each time to keep on moving and improving.

How to make exercise a habit

Want to get moving, but you’re not sure where to start? Here are some easy exercises to build into your day.

Rise and stretch

Start your day with some simple stretches, and maybe add some crunches or push-ups in for energy

Walk more

Increasing your steps is a great way to up your fitness. Fitness trackers can be a great motivator too. Aim for 10,000 per day (or just try to beat your PB)

Do it deskside

Sitting at a desk doesn’t mean you have to stay still. Grab some light hand weights and do some bicep curls or overhead extensions when you can

Use your time to look after your body

Use your lunch hour to eat a nutritious lunch, refuel and refocus. Go to the gym, take a fast walk or run errands (anything active)

Get fit with friends

Find like-minded fitness friends and you can motivate each other to reach your goals.

Master the preparation before you master your workout

If you haven’t exercised for a while, it’s a good idea to check in with a healthcare professional before starting a new exercise routine. Once you’ve got the green light, prepare to smash your next goal. And don’t forget your anti-perspirant protection – Sure-72-hour nonstop protectionOpens in a new window that protects against sweat and odour for 72H.