Top 10 Beginner-Friendly Home Workouts: Sarah’s Fitness Journey in Canada
Hi there! I’m Sarah Thompson from Vancouver, Canada, and like many of you, I found myself struggling to stay active during the COVID-19 lockdown. With a full-time job, two small kids, and the constant juggle of home life, exercise quickly took a back seat. I missed my regular gym routine, but the thought of squeezing in workouts felt overwhelming. At the time, I didn’t think it was possible to get back into fitness without a fancy gym or equipment. But I was wrong.
One day, I decided enough was enough. I needed to make a change, not just for myself but for my health and well-being. I started simple and committed to working out at home, and you know what? It made a world of difference. I found energy I didn’t know I had and saw changes in my body and mindset that truly motivated me to keep going.
If you’re new to fitness, or if you’re feeling overwhelmed like I once did, here are the top 10 beginner-friendly home workouts that helped me get started. No equipment, no complicated routines—just simple exercises that anyone can do, even on a busy day. You’ll be amazed at how a few minutes a day can transform your body and mind, just like it did for me.
Jumping Jacks: A Simple Full-Body Warm-Up
Jumping jacks were my first exercise, and let me tell you, they worked wonders for getting my heart rate up and shaking off that “stuck” feeling. They’re such an easy exercise to start with, and you can do them in your living room without taking up much space at all.
How to Do It:
- Stand tall with your feet together and arms by your sides.
- Jump your feet out while raising your arms above your head.
- Jump back to the starting position.
Duration: 30 to 60 seconds
Benefits: Promotes calorie burning and boosts cardiovascular health.
Bodyweight Squats: Strengthen Your Core and Legs
I love bodyweight squats! They’re a great way to tone my legs, glutes, and core—all with no equipment. I started doing them in my living room, and I could already feel a difference in my strength after just a few sessions.
How to Do It:
- Stand with your feet shoulder-width apart.
- Lower your body as though sitting in a chair, keeping your chest lifted.
- Push through your heels to stand back up.
Reps: 3 sets of 10-15
Benefits: Builds leg strength and improves balance.
Modified Push-Ups: Build Upper Body Strength
Now, let me be honest, push-ups used to intimidate me. But starting with modified push-ups (on my knees) made me feel strong, and slowly I moved toward the full version. I felt so proud of myself when I could do them!
How to Do It:
- Start on your knees in a plank position, with your hands slightly wider than your shoulders.
- Lower your chest to the ground, then push back up.
Reps: 3 sets of 8-10
Benefits: Strengthens arms, shoulders, chest, and core.
Planks: Strengthen Your Core and Posture
The plank was a game-changer for me. It not only helped tone my abs but also gave me better posture, which is a huge deal for me as I sit at a desk all day. It was challenging at first, but every second spent holding the plank made me feel stronger.
How to Do It:
- Start in a forearm plank position, keeping your body in a straight line from head to heels.
- Tighten your core and hold the position.
Duration: Start with 20-30 seconds, gradually increasing to 1 minute
Benefits: Improves posture and strengthens the core.
Lunges: Boost Balance and Leg Strength
Lunges were one of my favorites when I wanted to target my legs and improve my balance. I could do them while catching up with my kids or during a quick break, and they really helped me build strength in my legs.
How to Do It:
- Stand tall with feet together.
- Step forward with one leg, bending both knees until your back knee almost touches the floor.
- Push yourself back to standing and alternate legs.
Reps: 3 sets of 10-12 for each leg
Benefits: Improves balance and strengthens legs and glutes.
Glute Bridges: Target Your Glutes and Lower Back
After spending hours sitting at my desk, my lower back would often feel sore. Glute bridges became my go-to move to release that tension and strengthen my glutes and lower back.
How to Do It:
- Lie on your back with knees bent and feet flat on the floor.
- Squeeze your glutes and lift your hips towards the ceiling.
- Lower back down slowly.
Reps: 3 sets of 12-15
Benefits: Strengthens glutes and improves lower back flexibility.
Mountain Climbers: A Cardio Core Workout
Mountain climbers were a great way to burn calories and work my core. I loved doing them because they really got my heart pumping and kept me energized.
How to Do It:
- Start in a high plank position.
- Alternate bringing your knees towards your chest in a running motion.
Duration: 30 to 60 seconds
Benefits: Boosts cardiovascular fitness, tones legs and core.
Burpees: Full-Body Fitness
Burpees might sound intimidating, but once I started doing them, I felt unstoppable. They were tough, but they gave me an all-around workout and helped me burn fat quickly.
How to Do It:
- Start standing, then squat down and place your hands on the floor.
- Jump your feet back into a plank position, then jump forward and stand up.
- Jump into the air.
Reps: 3 sets of 8-10
Benefits: Full-body workout, burns fat, and improves cardiovascular fitness.
Chair Dips: Tone Your Triceps and Shoulders
Chair dips were one of the easiest exercises for me to add to my routine. All I needed was a sturdy chair, and it worked wonders for toning my triceps and shoulders.
How to Do It:
- Sit on the edge of a chair, placing your hands on the seat.
- Slide your body off the chair, lowering yourself by bending your elbows.
- Push back up to the starting position.
Reps: 3 sets of 12
Benefits: Tones triceps and shoulders.
Wall Sits: Strengthen Your Thighs and Glutes
Wall sits were one of the most effective exercises for strengthening my thighs and glutes. I loved how simple and low-impact they were, and I could do them while watching my kids play or cooking dinner.
How to Do It:
- Stand with your back against a wall.
- Slide down into a squat position, keeping your knees at a 90-degree angle.
- Hold the position for as long as you can.
Duration: Start with 20-30 seconds, gradually increasing to 1 minute
Benefits: Strengthens thighs and glutes and improves endurance.
Sarah’s Transformation: A Journey of Health and Confidence
Looking back, I’m amazed at how far I’ve come. By committing to these simple at-home workouts, I found myself feeling stronger, more energized, and more confident in my body. I’ve learned that you don’t need a gym membership or fancy equipment to get in shape. With consistency and dedication, anyone can begin their fitness journey from home, just like I did.
These 10 beginner-friendly home workouts are perfect for anyone looking to improve their health without leaving home. Whether you’re a working parent, a busy professional, or just someone who needs a simple routine, these exercises can fit into your life. If I can do it, you can too—take that first step and see how these workouts can change your life, just like they did for me!
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