If you're a total beginner at exercising, you may see other people doing things that may never seem possible for you. But that's not true. Everybody has to start somewhere. Even experienced exercisers feel that they want to be further along than they are now. 
When you start, you only need to do what you can. If you can't run, you can walk and build from there.

Start where you are at

<ul>
<li>Sit in a chair, then stand back up.</li>
<li>Lean you back against a wall and slide down until you're in a sitting position. </li>
<li>Hold onto a countertop or the back of a chair while you do a squat.</li>
</ul>
Don't worry if you can't squat all the way to parallel. You can work on going lower over time.

If you can't squat

Pushups are easier the higher your hands are and harder the higher your feet are.
For the easiest beginner version, put your hands on a wall about shoulder height. Lean into the wall, and push yourself back to a standing position. When you can do that, find a lower surface, like a table, then a chair, etc.

If you can't do pushups

It's okay to do weight workouts without weights. Make your hands into fists and go through the motions. 
From there, you can use half-litre water bottles, a can of soup or a book. After that, one- and two-pound dumbbells can come in handy.

If you can't pick up weights

Find a video that seems like fun but is just out of your reach. You will find that even if you modify it or rest when needed, you'll come back a little bit better every time.
Remember that your goal should be to do a workout starting at your current level of fitness, not to complete a specific number of reps. Do what you can and rest for the remainder of the time.

If you aren't ready to follow a video

You've got your bike, you can pedal, but you get out of breath and feel like you can't keep going.
Adjust your workout. Pay attention to the instructor's voice and facial expressions and ignore any specific numbers. If the instructor is talking and seems to be on an easy bike ride, adjust your resistance so you are on an easy bike ride. If she's working hard, change your resistance so you are working hard.

If you aren't ready to do a cycling workout

Then walk. Walk across a room, down the block, walk a mile at your speed. Eventually, you'll find yourself walking further and faster. In time you may want to start running. If you hate running, swap it out for something else.

If you aren't ready to run

Health

How to Make Any Exercise Easier If You’re a Beginner

If you have even the tiniest inkling that you might want to get in shape in the new year—or anytime really—don’t wait until January. The best time to start a gym habit is right now.

If you have even the tiniest inkling that you might want to get in shape in the new year-or anytime really-don't wait until January. The best time to start a gym habit is right now, when you'll have the place to yourself.

Now Is the Best Time to Start Working Out

Suffering is not always part of exercise. Sweating, breathing hard, and being exhausted afterward are not measures of effectiveness or progress.
Hard workouts should be mixed with easy ones to create a whole program. Some days you will do hard workouts, but most of the time, an exercising program barely feels like hard work.

A good workout

We should differentiate between what looks appealing and what is actually useful.
Ads for workout clothes seem to show people drenched in sweat. While hard training classes may be good for people to get fitter and stronger, it may feel intimidating to newcomers and is not always ideal.

Fatigue sells

It's okay if you love pushing yourself and find muscle soreness to be a pleasant reminder of your workout plan. But one day, you will not feel sore or fatigued.
It is more effective to have a goal in mind that you aim towards than to focus on your experiences.

Keep your eye on your goals

Exercise Shouldn't Feel Horrible

Consider what you're trying to achieve.
<ul>
<li>If your goal is general health and well-being, a pleasant stroll is sufficient.</li>
<li>If you want to lift heavy weights, there isn't a minimalist setup that can replicate a barbell. While a barbell and weight plates would let you do almost everything, you need quite a bit of room to use them, ideally an outdoor area or a garage.</li>
</ul>

Your goals with home exercising

Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.
By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing them.**

Heavy kettlebells

Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells.
Add a wooden broom handle, and you have a wide range of new exercises. With a stick and a band, you can do many pulling exercises.

Resistance bands and a stick

Gymnastic rings or suspension straps can be used to do pull-ups and rows. They are also used for some ab exercises.
Both gymnastic rings and suspension straps can be mounted to a sturdy door.

Gymnastic rings

There are always pieces you can add to your gym, depending on your goals.
<ul>
<li>If you have space, a barbell is the best thing you can buy. Up to 225 pounds is suitable for an average person.</li>
<li>For cardio, you can run outside, add a jump rope, or use a bicycle.</li>
<li>Sandbags and slam balls allow for more high-intensity workouts outdoors.</li>
<li>A yoga mat makes the floor movements more comfortable.</li>
<li>More kettlebells or a set of dumbbells can also be added.</li>
</ul>

Expanding your gym

Gear will only be as good as your knowledge of how to use it safely and effectively.
<ul>
<li>Reddit's Bodyweight Fitness community has put together a fully-scalable bodyweight routine.</li>
<li>Online personal training can give you direction, accountability, and easy access to an expert coach.</li>
<li>Other services, like 8fit and NEOU, have many workouts to try out.</li>
</ul>

Workouts inspiration

You don't need to buy a bunch of gym equipment to get a great home workout. Here's what you'll need to set up a minimalist home gym.

Everything you need for a basic home gym

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it. Example: 
<blockquote></blockquote><ul><li>Jogging lightly for three minutes.</li><li>Pushing yourself harder for a minute (run or sprint).</li><li>Repeating this cycle 4 more times.</li></ul><ul>
</ul>

High-intensity interval training (HIIT)

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us). A 20-Min HIIT home workout:
<ol>
<li>Dynamic Warm-up</li>
<li>Bodyweight Squats</li>
<li>Push-ups</li>
<li>Star Jacks (or other dynamic exercises)</li>
<li>Inverted Row (or other pull exercises)</li>
<li>Plank (or other core exercises).</li>
<li>A stretching to cool down.</li>
</ol>

HIIT home workout

We help many of our coaching clients begin at-home workouts, including HIIT routines, and today we'll share with you exactly how to train without a gym. No gym? No problem! Let our coaches build you an at-home workout! Here's what we'll cover in today's guide for HIIT at home: Let's do this thing!

How to Make Any Exercise Easier If You’re a Beginner

Now Is the Best Time to Start Working Out

Exercise Shouldn't Feel Horrible

Everything you need for a basic home gym

The HIIT Workout for Home (Interval Training for Living Rooms) | Nerd Fitness

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