Easy Exercise Routines for Beginners to Build Strength and Endurance

Written by Pakhi Rewri | October 14, 2025

Introduction

Building muscles and toning one's body is a time-consuming process that requires resilience and persistence. As a beginner, it can be overwhelming to decide what to do to build a fitness routine. However, through simple yet effective measures, one can select the right kind of workout for themselves. This includes taking care of one's injuries if any, personal health goals, and building a physique that's both healthy and strong.

As a beginner, there's a lot that a person can do at home to become stronger. The appropriate combination of exercise and rest may, in fact, help a person see results faster. Above all, adequate nutrition is also essential. With all these tick boxes checked, a person may truly be able to benefit from simple at-home workouts.

7 Easy Exercise Routines for Beginners to Build Strength

Exercising regularly is not just about losing weight. It's about building one's muscles and enhancing strength. Enhancing strength may help in preventing the risk of injury. As per NIH, proper exercise may have a lot of neurological, mental, emotional, and academic benefits as well. Here are some easy exercise routines for people who want to begin working out at home.

Warm Up Routine

This includes jumping rope for 2-3 minutes followed by 25 reps. 20 reps for the body weight squats. 5 reps each for the leg lunges, followed by 10 reps for side hip extensions. One may modify the number of reps as per their ability to complete the workout. This workout can be modified into a high-intensity or a low-intensity one, depending on one's choice, by adding or condensing the exercises. Remember to keep taking small breaks in between these exercises so you don't feel tired.

Body Weight Exercise Routine

A body weight exercise routine is a great way to challenge oneself. It can include exercises like body weight squats, push-ups, walking lunges, planks, jumping jacks, dumbbell rows, and some other exercises. One doesn't require any kind of equipment or weights at home to complete this exercise routine. A more challenging version of this exercise may include decline pushups and one-legged squats. This is mostly a no-equipment exercise that can be easily done at home.

The Star Wars Workout

This is a workout that is specifically meant for small spaces. It will include exercises like 30-second knee or feet front plank (3 Sets), 10 assisted squats or squats (3 Sets), 10 doorway rows (3 Sets), and a 60-second Farmer-carry (Farmer’s Walk) with dumbbells (or milk jugs). This is a high-intensity workout that targets different muscles of the body, like the legs, shoulders, and others. One may increase or decrease the number of sets and reps as per their capability.

The 20 Minutes Workout

For busy people who can't spare more than 20 minutes from their workout routine, this can be the perfect option. It will include 20 reps of body-weighted squats, 15 reps of incline push-ups, and 10 reps of reverse crunches. One may also include one arm luggage rows. All of these are easy to learn and can be performed at home without the need for any extra equipment. Moreover, these also don't require a large space.

High Intensity Interval Routine

HIIT is a great way to enhance endurance and train muscles. One may vary the intensity by increasing or decreasing the intensity of running, cycling, and swimming. One may do it at home by first doing pushups and then standing up and kicking one's legs and jumping once again. There have to be at least 20 repetitions of these steps. Further, one may include other workouts of their choice. This is a specific dedicated day where a person can go out and do any of these activities outdoors.

PLP Progression Workout

PLP stands for pushups, lunges, and pullups. It is a progressive workout that is done every day for two months. A person is required to complete these three exercises for two months on a regular basis. However, it's important to note that one must do this exercise only when they are aware of the proper position and posture to avoid injury. Moreover, if one feels that the workout is too late, then they may include exercises like burpees and other high-intensity workouts.

No Equipment Playground Circuit

A no-equipment playground circuit can be done in one's backyard or small garden space. It may include alternating step-ups for 20 reps each. Followed by this would come elevated pushups, swing rows, assisted lunges, and bent leg reverse crunches. This can also be turned into high intensity with bench jumps, lower incline push-ups, body rows, and straight leg reverse crunches. One may also do some jumping jacks and stretching exercises before starting their workout for a nice warmup.

Conclusion

With progression, a person may keep making their workout more challenging to keep things exciting. Remember that the goal is to remain consistent and not let laziness take over one's routine and sense of discipline. Moreover, it is important to take care of one's diet and eat food that is rich in protein to enhance muscle recovery. One should also remain hydrated and take proper rest.