If you’re anything like me, “exercising” means walking from the couch to the fridge to grab another slice of cold pizza. But after one too many failed attempts at buttoning my jeans, I knew it was time to trade the snacks for sweatbands.
Easier said than done, though, when gym memberships cost more than my rent and fitness influencers make getting six-pack abs look easier than boiling an egg. Let me save you some misery—it’s not that easy! But getting in shape doesn’t have to involve hiring a scary personal trainer named Bulk who tries to make you cry mountain climbers at 5 AM.
Follow my fitness journey from couch potato to slightly active potato as I attempt all the fitness fads, so you don’t have to! (Spoiler: I almost died.)
How to Get Started with Exercise When You’re Hopelessly Out of Shape
First things first: if it’s been a minute (or a decade) since you worked out, easing into it gently is key. And whatever visions you have of sporting a crop top and running a marathon anytime soon need to be kept in check. When it comes to getting in shape, slow and steady truly does win the race against high blood pressure and chronic disease!
Now before dragging your unmotivated butt off the couch, get a doctor’s clearance so you don’t literally die trying to get healthy. Next, take a good hard look at yourself in the mirror and set realistic goals. For me that meant aspirations like “walk for 30 minutes without needing CPR” over qualifying for American Ninja Warrior. Baby steps!
The World’s Easiest Workout Program for Total Exercise Newbies
Starting an exercise routine from zero fitness level is intimidating. But testing out a wide variety of beginner-friendly workouts let me find options that were fun enough to not totally hate. If you despise burpees as much as drinking liquified kale (bleh!), trying out different physical activities can help you discover hidden passions too.
Here’s the best advice I got for establishing an actually sustainable workout routine you won’t despise
Focus on discovering enjoyment vs burning maximum calories – odds are you’ll eventually get bored and injured doing the same intense workout anyway. Mixing it up prevents overuse injuries and mental burnout!
Remember even 5-10 minutes is better than nothing on days lacking motivation. Any movement towards better health still counts as a win!
Find an accountability buddy to exchange embarrassing workout selfies with. Having my BFF endure plank challenges and hilarity-inducing Pilates attempts alongside me made getting sweaty feel oddly bonding.
The 7 Best Beginner Workouts to Ease Into Exercise From Your Couch
Here’s what amateur workouts gave me the most bang for my buck while getting my dangerously high heart rate up safely-ish:
1. Walking (with Walking Apps for Accountability/ Gamification)
Walks around the neighborhood seem pretty basic, but consistently getting out for 30-60 minute treks substantially improved my cardio conditioning. Using walking workout apps like Zombies, Run! or The Walk gamified pounding the pavement with fun storylines and rewards unlocking as I hit new personal milestones. Gotta collect those anti-zombie supplies to survive the apocalypse!
2. Low-Impact Bodyweight Workouts on YouTube
Attempting hardcore HIIT or weight lifting routines with zero strength quickly leads to injury when you’re totally deconditioned (yep, been there!) Following along with no-equipment bodyweight workout videos for beginners taught me how to safely build functional strength using just my body weight.
Adding fitness props like resistance bands, light free weights or a stability ball later on helps advance strength further once bodyweight moves get easy. But starting bare bones allows mastering proper form before adding challenging weights or speed elements. Gabriel Method and GrowWithJo are two of my fave YouTube teachers for incredibly effective yet gentle no-gym-required routines.
3. Beginner Yoga Classes
Attempting advanced yoga right away generally ends with strains, sprains and tears (not the cleansing emotional kind!). Seeking out yoga studios advertising novice-friendly, slower-paced classes is crucial as a starting point. Learning proper alignment in basic poses gradually builds strength, balance and flexibility…all while avoiding catastrophic injuries a leap into splits or unsupported inversions would cause.
Thankfully, no ER trips for me, but I definitely pulled a hammie in half-pigeon pose getting overzealous my first class! Ouch…so take it super easy modifying to your experience level, even if the skinny minnies around you effortlessly pretzel themselves no problem. No ego allowed in yoga!
4. Low-Intensity Cycling (Think Leisurely Beach Cruiser Pace)
Hardcore spinning classes weren’t about to happen with my breathless-climbing-stairs fitness level. But riding a bike gently around my neighborhood or nearby parks let my heart and lungs adapt to cardio exercise again safely. Just like with running, you gotta learn to walk before attempting marathon distances or Tour de France speeds!
5. Water Aerobics
Who doesn’t crave a tropical getaway to some relaxing beach resort after being stuck home for 2+ years? Finding water aerobics classes held at lap pools gave me a budget-friendly taste of that dreamy vacation life without leaving town!
Moving through water provides gentle resistance, benefiting mobility, balance, strength AND cardio stamina all without overtaxing joints or risking falls. Most importantly, water’s cooling effect means NO SWEAT! Win, win!
6. Stretching, Foam Rolling and Yoga With Adriene Videos
Engaging in some non-sweat inducing movement is hugely beneficial for recovery days between regular workouts. Keeping flexible helps reduce injury risks as you increase strength training too. YouTube legend Yoga with Adriene provides fabulous guided stretching and foam rolling routines perfect for rest days and taking mobility to the next level gradually.
7. Dance or Rhythm-Based Workouts
I can’t dance to literally save my life, but have secretly always wanted to learn! Choreographed programs available on streaming platforms made me feel graceful fumbling through fun, low impact routines set to my favorite jams. Hip hop, Latin, swing,country line dancing or even hula offer artery-friendly alternatives to dropping it low till I hit the floor.
The 3 Best At-Home Workout Programs to Get Fit Without Expensive Gym Memberships
Beyond dabbling with various recreational physical activities for general health, eventually I felt ready to commit to a structured fitness plan targeting more transformative strength and endurance boosts. But gym memberships plus budget-busting equipment costs threatened my goals more than my inner laziness at that point.
Thankfully living in 2024 opens up basically unlimited options for effective at-home workout programs not requiring much equipment, if any. Based on firsthand trials ranging from painfully ineffective to weirdly life changing, I narrowed down the best online/app-based fitness programs guaranteeing stellar results so YOU save precious time and money.
1. Beachbody on Demand Streaming Workouts
Utilizing streaming workouts through BeachBody On Demand lets you take unlimited classes spanning beginner to advanced levels across most popular modalities. Their top trainers like Chalene Johnson or Shaun T guide you optimally through programs fitting your schedule without requiring pricey equipment purchases upfront!
Trying service free for 14 days or asking friends for guest pass referrals allows previewing overall platform quality before subscribing. But unlimited access, proven results from their world class trainers and nutrition plan pairing opportunities have me convinced investing in BeachBody beats scrambling for free YouTube vids or gambling on budget equipment degrading quickly.
2. Alo Moves Studio App with Group Classes
Seeking in-person class motivation combined with at-home convenience? AloMoves digital studio provides broadcast group classes through their awesome app so tuning in from my living room transports me straight into Alo’s gorgeous workout sanctuaries without leaving my PJs!
From yoga, to HIIT, to barre or restorative mobility classes, browsing their 500+ class library by length, intensity level, trainer or specialty empowers customizing whatever vibe your day needs. While live class schedules cater more to West Coast early birds, watching pre-recorded anytime works better for this night owl.
As the digital arm of super trendy athleisure company Alo Yoga, expect a modern, stylish yet down-to-earth studio experience reflecting their signature SoCal chill essence just right. Significantly cheaper and easier than boutique gym shopping, AloMoves earns my endorsement for effortlessly meshing top tier fitness guidance with everyday accessibility!
3. Daily Burn For Consistent Accountability
Struggling with motivation after initial workout enthusiasm fizzles? Daily Burn’s effective training plans combined with live daily class access promotes sticking to long term goals better than any solo program I’ve discovered.
Providing unlimited access to over 40 training programs targeting any trouble zone or fitness level you want to tackle is just the start. Where they really shine is prescribing your regimen week- by week while offering daily teacher interaction through engaging classes. Knowing supportive coaches and classmates expect my attendance makes me WAY more likely to actually show up.
The Takeaway: Give Yourself Grace Getting Started
Look, transforming into a totally shredded fitness model overnight just isn’t realistic no matter what magic pills Dr. Oz is peddling lately. Building sustainable exercise habits requires patience with yourself slipping up while life gets crazy.
But don’t let perfectionism or comparing your progress to others keep you stuck on the couch either! Give yourself permission to begin where you are, even if that means a slow toddle around the block is all you can muster some days.
Staying motivated long enough to make tangible health gains means finding activities providing genuine enjoyment and community support. Getting clear why reaching fitness goals matters to YOU powers dedication on days when you’d rather snooze. Use inspiring vision boards, quotes or photos of what empowered strength could make possible.
Maybe regular vigorous movement unlocks playing freely with your kids…hiking majestic mountain trails…or rocking a slamming swimsuit strutting seaside once more! Whatever your “WHY”, own it!
Sure, shaking off years of inactivity requires supreme effort and courage to silence that mean inner critic. But persisting through discomfort leads to immense personal growth in the end.
Not gonna lie – inching towards better fitness SUCKED at times. My out-of-shape body whined hard those initial weeks forcing movement! Yet the glow of accomplishments sticking with it kept me trucking. And so can you!
Your capable body longs to thrive beyond just surviving. Commit now towards valuing daily movement as self-care, not punishing exercise. Be wildly gentle, yet fiercely relentless honoring each step bringing you closer to vibrant aliveness! You SO deserve to inhabit your strongest, most joyful self. Today is always the perfect day to start becoming her!