Fitness Training

How to Start Working Out: A Beginner’s Guide to Building a Fitness Routine

Ready to start working out but don’t know where to begin? Discover easy tips, beginner routines, and motivation to build a fitness habit that lasts.

By Natalie Hamingson

15 min readPublished on 05/13/2025 · 8:15 PM UTC

Exercising regularly has so many advantages, from improved mental health, to an overall better physical condition and getting sick less often, to making daily tasks easier to manage. Routine workouts are key to a healthy lifestyle, but it is way easier said than done. When trying to make fitness training a part of your daily life, half the battle is just showing up and getting started. If you need some tips on how to start working out, the below guide can help you get there.

Step 1: Define your goals

Setting yourself up for success starts with defining your goals. Do you have a specific objective in mind? Improving endurance, building muscle mass, or increasing flexibility are all valid goals. You don’t need to have a goal that specific, either: you can simply want to incorporate more movement into your daily routine. Your answers will determine which kinds of exercises are the right fit for you.

While ambition is certainly encouraged when starting a fitness routine, it’s also important to balance your goals with what’s realistic. Consider how much time you have available each week and focus on exercises that you enjoy. It’s much easier to keep showing up on schedule when you like what you’re doing and you have the time to do it.

Step 2: Choose the right type of exercise

Once you’ve figured out your fitness goals, you can try out different exercises and see what works best for your routine. Remember, nothing is set in stone when it comes to creating a workout plan. It’s okay to try out high-intensity exercises and realize you need a slower pace. You might find you like to mix it up with different disciplines on different days, too.

If you don’t have any particular type of exercise in mind and need some inspiration, here’s some tips for getting started:

Cardio: Aerobic exercises like swimming, running, cycling, and dancing keep you moving and your heart rate elevated for improved cardiovascular health.
Strength training: If you want to build muscle, incorporate weightlifting and sets of moves that leverage your bodyweight, such as push-ups and squats.
Flexibility improvement: Balance and mobility are key to preventing injury, both while working out and in everyday life. Yoga is a great way to boost both flexibility and strength. You can also check out a Pilates studio if you want to get more flexible at a faster tempo.
High-Intensity Interval Training (HIIT): Want the benefits of a high-energy cardio workout but don’t have much time to spare? HIIT programs apply reps of high-intensity exercises in short periods for a quick and effective workout.

Step 3: Create a realistic schedule

The CDC recommends 150 minutes of exercise per week for adults, with at least two days of muscle strengthening. It’s up to you to arrange that time based on what makes sense for your schedule. If you can commit to a 30-minute workout five days a week, consider whether a morning, afternoon, or evening workout will be easiest to commit to regularly.

The important thing to keep in mind with exercising, though, is that some is always better than none. Every minute of movement you add to your routine is beneficial. The Mayo Clinic recommends 75 minutes of high-intensity aerobic exercise each week if you can’t do 150 minutes of moderately paced exercise. You can still get tons of health benefits from a good workout every weekend if it’s too hectic to make it happen during the week.

For some, a balanced schedule might look like:

Monday: 45-minute brisk walk or light cardio
Tuesday: 15-minute yoga or stretching session
Wednesday: 30 minutes of bodyweight strength training
Thursday: 15-minute yoga or stretching session
Friday: 45-minute brisk walk or light cardio

Step 4: Gather the right gear

You don’t need a fully-equipped home gym, but working out does require some basic gear. Pick clothes you can move comfortably in and shoes that offer enough support.

The right attire will depend on your activity of choice. Loose-fitting clothes that work for a walk might get in the way when you try to do a downward dog pose in yoga class. Tighter-fitting clothing is best for activities like running and weightlifting, as the extra fabric won’t get in the way of the wider range of motion. If you’re swimming, a swim cap, earplugs, or goggles might be necessary.

You might also need some essentials, like an exercise mat for floor-based reps or dumbbells if you plan to do home exercises with weights. No matter what workout you’re trying, always have a water bottle at the ready so you stay hydrated.

Step 5: Start slow and focus on form

Proper technique and form are key to reaping the full benefits of an exercise. Instead of rushing right into your new routine, take it slow and steady. That way, when you’re ready to dial the intensity up a notch, you’ve built a good foundation.

Start with workout plans tailored specifically to beginners. Fitness routines for newcomers are designed to gradually train you at a pace that allows you to focus on details like posture, foot placement, or weight distribution. If you practice your new routine regularly, you won’t be a beginner for long.

Step 6: Stay motivated

Here are some tips for maintaining a consistent workout routine:

Track your workouts: It can be hard to tell how far you’ve come if you don’t record your progress. Keep an exercise journal or use an app to log your workouts. When you have days where it’s hard to stay motivated, you can look back on your milestones for inspiration. It’s also wise to revisit your plan every couple of weeks, typically six weeks, to see what’s working and where you might want to make changes.
Find a buddy: Exercising with a partner can help hold you accountable. It’s harder to skip a workout when you know your friend is waiting for you at the gym. And it’s always good to have someone who knows what you’re going through there to hype you up when your energy is low. Working with a personal trainer can have a similar effect.
Mix it up: If you feel stuck in a rut, try changing up your routine. If you feel bored by your typical cardio routine, try a dance workout. Testing out different disciplines might help you find a new exercise that you end up loving.
Set reasonable goals: It’s easy to get demotivated if you’ve got a big long-term goal that you’re still far from achieving. Focusing on small goals, like decreasing your running speed by 1% each month, makes it easier to keep your spirits up and enjoy short-term wins. After all, no one starts with a full 26.2 miles when training for a marathon.
Reward yourself: You’ve worked hard and you deserve to treat yourself for keeping it up. It can be as simple as buying new workout gear or indulging in self-care like a luxurious bubble bath or splurging on a massage for those tired muscles.

Step 7: Listen to your body

While the saying might be “no pain, no gain,” that’s not what you should prioritize when starting a workout regimen. It’s especially important to pay attention to your body’s cues, so you don’t overdo it and hurt yourself. If you’re feeling pain when exercising, modify the moves in your routine for lower impact.

Sure, some muscle soreness is to be expected when you’re new to exercising or haven’t worked out in a long time. But pain that’s sudden and sharp is your body’s signal to back off.

Don’t underestimate the value of rest, either. Your muscles need time to recover between workouts and overtraining can have negative consequences. Plus, if you’re not sure what it means to “listen to your body,” taking time to recuperate makes it easier to tune into your body’s messages.

Step 8: Make it a lifestyle

There are many ways to turn exercise into a regular habit. It’s all about figuring out which tools can make it work for you.

Put it on the calendar: Schedule workouts so nothing else can interrupt that time.
Add something else to focus on: Put on your favorite music, check out a new podcast episode, or catch up on a TV show while working out. This can keep you motivated and pass the time faster.
Incorporate mini workouts: Sneak in movement throughout the day. Walk to the store instead of driving. Even just making a habit of taking breaks from the desk so you can get up and move around has its benefits.
Relish the wins: Savor every accomplishment, no matter how small. Do you notice yourself not getting winded anymore when taking the stairs, or that you have extra energy during the day? That’s a sign the workouts are having an effect. This is great motivation to keep it up.

Sample beginner workouts

Start by warming up and cooling down

Stretching before and after every workout keeps your muscles flexible and can improve your overall performance. Focus on dynamic stretches when you’re warming up and static stretches while cooling down. Adding five to 10 minutes of light cardio during your warm up and cool down also helps with healthy blood flow and carefully raising your heart rate before, during, and after your workout.

Bodyweight strength training (20 minutes)

Build muscle with this short but effective workout. Repeat the following sequence two or three times:

Bodyweight squats: Strengthen your lower body muscles, including your glutes, quads, calves, and hip flexors with 10 to 12 reps of the classic bodyweight squat. Keep your spine neutral and gaze straight while standing with your feet slightly wider than shoulder-width apart. Engage your core and push your rear slightly back as you bend your knees and lower down. Squeeze your glutes as you extend back up.
Plank hold: This great core-strengthener involves holding your body in an extended position facing the floor, supported by your toes and either your hands or forearms. Your heels should face the sky and be aligned with the balls of your feet. Hold for 20 to 30 seconds and be mindful of keeping your hips from dropping. Depending on your hand placement, your wrists or elbows should be directly under your shoulders. If 20 seconds is too much at first, it’s okay to start with 10 seconds.
Push-ups: Build strength from head to toe as you work your shoulders, chest, triceps, back, and core stabilizers. Start in a plank position, lower your body to the ground as you bend your elbows, and hold. Lift yourself back up and repeat for 8 to 10 reps. If you need some extra back support, you can keep your knees on the ground.
Glute bridges: Fortify core stability and strengthen your glutes with 10 to 12 glute bridges. Lying on your back, place your feet flat on the floor and keep your knees shoulder-width apart. Engage your glutes and core as you lift your hips without arching your back. Hold for a few seconds, then lower to the ground.

Cardio walk/jog intervals (30 Minutes)

Whether you’re enjoying a scenic jaunt around your neighborhood or hitting the treadmill at the gym, jogging intervals are perfect for improving cardio strength.

Warm-up: Start with a brisk five-minute walk.
Jog and walk in intervals: Alternate between jogging at a moderate to high intensity, followed by lowering the speed for walking recovery. Start your intervals at one minute of jogging, then two minutes of walking. Keep this up for 20 minutes.
Cool down: Slow your heart rate back down gradually with one last five-minute walk.

Yoga flow (15 minutes)

The benefits of yoga are numerous, from better flexibility and strength to improved heart health. Here are some fundamental poses to try for your first flow:

Cat-Cow stretch: To perform this spinal flex, start on the floor on all fours. Your wrists and shoulders should be aligned, as well as your knees with your hips. On an inhale, drop your belly and curve your spine with your gaze looking upward. As you exhale, arch your back (like a Halloween cat) and lower your head down. Repeat for five breaths.
Downward Dog to Forward Fold: Stretch your hamstrings with the quintessential yoga pose. Start on all fours and move your hands slightly in front of you before lifting your hips toward the sky. Keep your knees bent and lower your heels toward the floor — it’s okay if they don’t touch yet. From your downward dog, you can hop into a standing forward fold inversion, or take small slow steps until your feet are just behind your hands. Hold your stretch for 30 seconds to 1 minute. Repeat five times.
Warrior II: This pose offers a great combination of flexibility and strength training from head to toe. Start on your yoga mat in a wide stance. Then point your right foot toward the front of your yoga mat and your left foot slightly perpendicular, toes toward the long edge of your mat. Extend your arms fully out, palms pointed down, and bend your front knee at a 90-degree angle, keeping your thigh parallel to your mat. Hold for 30 seconds and repeat on the other side.
Child’s Pose: Recover for one minute in this restorative back and hip stretch. You’ll get on the floor, facing downward, sitting on your knees with your belly touching your thighs. Touch your forehead to the earth and extend your arms behind you, with your hands facing upward. You can also modify this pose by keeping your knees extended as wide as the yoga mat with your toes touching, and arms out in front of you for extra support.

Expert tips from the athletes

Want to train like a professional athlete? Even if you’re a beginner, this advice from Red Bull athletes can inspire you to keep up your routine.

Work with a trainer

Even experts like diving champion Ellie Smart can struggle to stay motivated. Training with a professional is key to pushing through on those necessary but not-so-fun parts of a workout. Smart says she relies on her trainer to keep her going through plyometric exercises like box jumps.

“That’s something I have a hard time making myself do, and having my trainer really hold me accountable is going to help,” she shared.

Personalize your recovery

Sticking to a consistent workout routine is all about finding what works best for you — and that includes your recovery. Just ask B-Boy Victor Montalvo.The Olympic medalist spends a few minutes in an ice bath, followed by some time in the sauna after a workout.

“I feel like it relaxes my muscles and it helps me recover faster,” he says.

Flex your mental strength, too

Sometimes your mind is the muscle that needs the most work. Fencer Miles Chamley-Watson tells Red Bull that mental fitness can be more challenging to build than muscle strength.

“It’s easy to pick up weights,” he says. “It’s not hard. But to really have the mental strength, that’s what separates the best from the legendary.”

FAQs about starting a workout routing

How should a beginner start working out?

Beginners should focus on plans that start slow and gradually get longer and more intense. It’s also important for beginners to focus on exercises they enjoy doing, as fitness plans are easier to stick to if working out is fun and makes you feel good.

How do I start working out with no experience?

If you don’t have experience exercising, look for workout plans that are built for beginners. They’re often shorter and easier to access, such as not requiring a gym membership or buying equipment. This lets you get used to exercising at a moderate pace as you learn the essentials, like proper form, and learning how to listen to your body. If you need some extra guidance, seek the help of a trainer or instructor.

What is the 6-12-25 rule?

The 6-12-25 rule refers to a high volume, low rest training protocol often used in high intensity disciplines such as CrossFit. You’ll start with six reps of a heavy-load exercise, then recover with 10 seconds of rest, followed by 12 reps of a moderate exercise and 10 additional seconds of rest. Finally, you’ll do 25 reps of a lighter-load exercise, then rest for three minutes.

What is the 3-3-3 gym rule?

The 3-3-3 rule refers to a gym routine that incorporates three circuits or regimens of three types of exercises for three total rounds. The goal of a 3-3-3 workout is to perform exercises that help you build full body strength with low impact on your joints. One circuit might include exercises such as squats, push-ups, and a plank hold.

What is the 30-60-90 rule?

The 30-60-90 rule can be a helpful way to track your progress and remember that all exercise gains take time. The rule states that it takes 30 days for the effects to begin, 60 days for others to notice a difference, and 90 days for you to notice your progress.

It may also refer to a form of interval training where reps are performed in periods of 30, 60, then 90 seconds.

What is the 2-2-2 rule?

The 2-2-2 or 2-for-2 rule is a guideline for increasing strength in weight training. It says that you can safely add more weight to your routine after you’ve been able to successfully do two additional reps along with your normal routine for two weeks.

Find a workout routine that works for you

Summoning the motivation to start exercising is no easy feat, but the rewards are well worth the effort. To maintain a consistent exercise program, set realistic goals, focus on exercise that you enjoy, and mix it up as you need. If you want to make a healthy lifestyle change, the hardest part is getting started.