fast fitness for beginners

Fast Fitness for Beginners

A new year means new fitness resolutions, but starting a new workout routine can be challenging – especially if you don’t know where to begin.

To help get you started, we’ve put together a simple workout routine with five body weight exercises that target your whole body to promote strength, endurance, balance and core functioning. All you need is a little bit of floor space and a timer!

The Workout

Total workout duration: approximately 20 minutes

Exercise duration: alternating between 30 second exercise (or “work”) intervals and 60 seconds of rest.

Instructions: complete each exercise for 30 seconds, then rest for 60 seconds. Cycle through all five exercises first, then go through them one to two additional times (depending on your fitness level or how much time you have left)

Note: as these exercises become easier, you can increase your work intervals by 15-30 seconds (i.e. 45-60 seconds “work”) or decrease your rest intervals by 5-30 seconds (55-30 seconds “rest”). Listen to your body and have fun with it!

Remember, everyone’s body is different and you may require different modifications depending on your fitness level.Go at your own pace and if you are unsure about any of these exercises, check in with your family physician or Copeman Kinesiologist to ensure that these moves are right for you!

Glute Bridge with Marches

  1. Lay on your back with your knees bent slightly behind your ankles and both feet positioned shoulder width apart.
  2. Hold your core tight and squeeze your glutes, then press through your heels to lift your hips up towards the ceiling. Hold this glute bridge position throughout the exercise.
  3. Next, start to ‘march’ by raising the right knee up and towards your chest.
  4. Lower the right leg back to the ground and then raise & lower the left one. Repeat with the right leg, then left, etc.
  5. Continue to alternate legs for the duration of the working interval.

Inchworm (+ Push Up)

Walk out plank

  1. Starting in a standing position, bend down to connect your hands with the ground.
  2. Walk your hands out to a push up position where your hands stop directly under your shoulders. Pause for 1 second.
  3. Brace your core and walk your hands back in towards your toes, keeping your legs straight for as long as possible until you stand up.
  4. Repeat for the duration of the working interval.

*To make this move more challenging, after step 2 add one push up before walking your hands back in for step 3.*

Basic Squat

Basic Squat

  1. Start by standing straight and tall, feet hips width apart and toes facing forward evenly.
  2. Sit your bum back as if sitting down into a chair while keeping your chest tall and heels pressed into the ground.
  3. Stop when your hips line up with your knees, hold for a second.
  4. Press through your feet as you stand back up, squeezing your glutes at the end of the movement.
  5. Repeat for the duration of the working interval.

Step Up Knee Drive

Knee Drive Copeman

  1. Place your right foot on a step or bench so that your leg is bent at a 90 degree angle, ensuring that your knee doesn’t come up past your hips. If your knee is higher than your hips, you might need to choose a lower surface.
  2. Press through your right heel as you step onto the elevated surface bringing your left knee forward so it stops at 90 degrees in front of you. Pause for 2 seconds
  3. Step back down while keeping your right foot on the elevated surface for the duration of the interval.
  4. Repeat steps 2 and 3 with the left foot on the step.

Incline Reverse Plank

Reverse Plank

  1. Start with your elbows on an elevated surface (i.e. chair, step ,etc.), laying your legs straight out underneath of you. Flex your toes, pointed towards your nose.
  2. Lift your hips off the ground by pushing through your heels to form a reverse plank.
  3. Hold this position for the duration of the interval with a strong, braced core and consistent breathing.

If you need further guidance or have any questions or feedback, please do not hesitate to get in touch with your Copeman Kinesiologist. They will be more than happy to help you with guidance and coaching to ensure you get an effective and safe workout!

Looking to extend beyond the basics? Check out our Movement and Strength Lab for structured, personalized training programs to help you get on track with your health and fitness goals.