Easy Workouts For Beginners, No Equipment Necessary

Working out at the gym is great. Having equipment at home so you can roll out of bed and onto the treadmill is great, too. But there are days when that stuff just isn’t going to happen. Especially when you have clients who are not used to exercising, you need to make fitness accessible. I have found a few things to show clients that can really help in that regard!

First, remind them that going for a brisk walk counts!  Even if it is for only 20 minutes, that’s better than sitting on the couch. Running is possibly better, but depending on how fast your client can run and how long they can sustain it, walking might be the way to go. All they need is a good pair of shoes. I have been known to do laps around my coffee table during commercial breaks and run laps around my house when the weather is bad. Even walking in place is OK, especially if you modify it with some high knees, kicks, or side stepping. Get creative!

Second, set them up with a routine to do. The less fuss, the better. I prefer to do timed circuits because as my client improves they naturally increase their reps of each activity. The more repetitive it is, the more likely they will remember the routine—so don’t pack too many exercises into it. Establish your client’s athletic ability (jump lunges are not for everyone!) and find out how long the client wants the routine to be. I usually ask what they want to accomplish because it can guide me in choosing the activities. When doing so, I remind them that some of the results that they are looking for cannot be accomplished in 10 minutes a day!

Some good non-equipment exercises:

  • Just about everyone already knows how to do these. Just check their form to correct any deficiencies first. But you can’t beat a pushup for upper arm and core strength!
  • Walk Out. I love these. The client gets on all fours, hands and feet on the ground a foot or so apart, knees straight. Then “walk” the hands forward until you are in the plank position. These are so great for your abs.
  • These are especially good for those who are not great at pushups. Have your client hold the pose longer each time to continue building strength.
  • Jumping Jacks. This is another one most clients probably already know how to do. They are great for a burst of cardio in between strength sessions.
  • These are so awesome for toning legs. Make sure that your client has proper form and that the front knee stays behind their toes.
  • Reverse Lunge. Some say these are safer because your momentum doesn’t sit on your front knee. If you client is struggling with proper form, this might be a better option.
  • Walking Lunge. Little harder. Fun variation on the lunge, gets you moving more and adds a little cardio.
  • Jumping Lunge. These are more challenging but can do wonders for your leg muscles! Again, a great way to add cardio to a strength session.
  • Side Lunge. Get the inner thigh involved too!
  • If you want a great butt, do squats. This is something else they probably know how to do, just make sure they’re doing it right so they don’t hurt themselves.
  • Jump Squats. If they have squats down, do jump squats. Sneaky way to pack some cardio in.
  • Some clients like these because you’re on the ground the whole time. Make sure that they are creating a straight line from knee to shoulder before coming down.

Pick a few exercises from the list and create a routine. Determine an appropriate amount of time or reps needed to complete the workout, run it by your client and get them started! If you’ve got other go to exercises, send me a line and let me know. Maybe I’ll add it to the list!