We’ve Curated 5 Beginner-Level Morning Exercise Programs So You Don’t Have To

Following our hugely popular Did You Know That 30 Minutes Of Exercise Daily Can Make You Feel Energetic And On Top Of The World? many of you requested specific how-to examples of beginner-friendly exercise programs to help you start your morning exercise routines.

Morning exercise brings a wide variety of benefits for having the rest of your day in a positive tone:

• Improved Mental Clarity and Focus,
• Less Stress and Better Mood,
• Better Adherence to Routine,
• Better Sleep, and so forth.

In today’s article, I’ve curated five beginner-level workout programs so you don’t have to.

Each program caters to various interests - walking, running, swimming, etc.- and is low-impact, beginner-friendly, suitable for all ages, and requires no specialised equipment.

Here are each of the programs, in no particular order.

Worded instructions and a demonstration video accompany them.

Happy exercising!

1. Walking program
2. Body weight exercise program
3. Swimming program
4. Running program
5. Sports program

These programs promote physical activity while being mindful of joint health and accessibility. Adjust the intensity and duration to suit individual fitness levels and preferences.

1. Walking Program

Program: Brisk Walking Routine

• Duration: 30 minutes
• Frequency: 3-5 times a week
• Instructions: Start with a 5-minute warm-up at a slow pace. Increase your pace to a brisk walk for 20 minutes, ensuring you can talk but not sing 8-). Cool down with a 5-minute slow walk. Consider walking outdoors or on a treadmill, focusing on maintaining good posture and comfortable shoes.

For the walking program, you can follow along with the "Beginner 1 Mile Walk" video.

This video provides a guided, low-impact walking workout that can be done indoors, making it suitable for beginners and those with limited outdoor access.

2. Body Weight Exercise Program

Program: Low-Impact Body Weight Circuit

• Duration: 20-30 minutes
• Frequency: 2-3 times a week
• Instructions: Warm-Up: 5 minutes of marching in place. Perform each exercise for 30 seconds, followed by 30 seconds of rest:

Bodyweight squats Wall push-ups

Seated leg lifts (sitting on a chair)

Standing calf raises

Side leg lifts (holding onto a chair for balance)

Repeat the circuit 2-3 times. Finish with a 5-minute cool-down of gentle stretching.

The "Beginner Bodyweight Workout - FULL BODY - NO EQUIPMENT" video by Sunny Health and Fitness offers an excellent follow-along routine for the body weight exercise program. This 20-minute workout includes:

• A warm-up (5 minutes)
• Two circuits of exercises (30 seconds each, with 30 seconds rest between)
• A cool-down (3 minutes)

The workout targets the entire body and can be easily modified for different fitness levels.

3. Swimming Program

Program: Gentle Swimming Routine

• Duration: 30 minutes
• Frequency: 2-3 times a week
• Instructions: Start with a 5-minute warm-up of light swimming or water walking. Swim at a comfortable pace for 20 minutes, alternating strokes (e.g., freestyle, backstroke) as desired. Incorporate water exercises like leg kicks and arm movements to enhance strength. Cool down with 5 minutes of slow swimming or floating.

For the swimming program, you can follow the "3 Swim Workouts for Beginners" video by MySwimPro.

This video provides three structured workouts ranging from 300 to 1000 meters, suitable for beginners.

The workouts focus on improving stroke technique and building endurance in the water.

4. Running Program

Program: Walk-Run Intervals

• Duration: 30 minutes
• Frequency: 2-3 times a week
• Instructions: Start with a 5-minute warm-up walk. Alternate between 1 minute of light jogging and 2 minutes of walking for a total of 20 minutes. Finish with a 5-minute cool-down walk. Adjust the jogging duration based on comfort; beginners can start with shorter intervals.

The "Calling All Beginners! Follow Along Run With Coach Holly" video offers a great starting point for the running program.

This 10-minute guided run is perfect for beginners and provides instruction and motivation throughout the workout.

5. Sport Program

Program: Low-Impact Sports Activities

• Duration: 30-60 minutes
• Frequency: 1-2 times a week
• Instructions: Choose activities such as:

Table Tennis: Focus on hand-eye coordination and light movement.

Bocce Ball: A gentle, social game that encourages light physical activity.

Walking Soccer: A non-running version of soccer that promotes teamwork and light exercise. Engage in friendly matches or practice sessions that prioritise fun over competition.

While there isn't a specific video in the search results for a sports program, the “Fun, low-impact workout for TOTAL beginners" can be a good substitute. This workout includes various movements that can improve coordination, balance, and overall fitness, which are beneficial for many sports activities.

The exercises are low-impact and suitable for beginners, making them appropriate for various ages and fitness levels.

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Time waits for no one...

So, lay out your fitness gear tonight - please take a look at my previous article to set your mindset and start your first program tomorrow morning!

PS. Remember to adjust the intensity and duration of these workouts based on individual fitness levels and consult with a healthcare professional before starting any new exercise program, especially for those with pre-existing health conditions or injuries.

References

• YouTube. (no date) Beginner 1 Mile Walk. Available at: https://www.youtube.com/watch?v=H0c-4nZjIWQ (Accessed: 19th July 2024).
• SELF. (no date) 8 Low-Impact Cardio Workouts. Available at: https://www.self.com/story/8-low-impact-cardio-workouts (Accessed: 19th July 2024).
• Healthline. (no date) How to Start Exercising: A Beginner's Guide to Working Out. Available at: https://www.healthline.com/nutrition/how-to-start-exercising (Accessed: 19th July 2024).
• Health. (no date) Low-Impact Workouts. Available at: https://www.health.com/fitness/low-impact-workouts (Accessed: 19th July 2024).
• Mayo Clinic. (no date) Fitness. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269 (Accessed: 19th July 2024).What are you waiting for? Get Started Today!