Let’s be real; forming a new habit doesn’t happen overnight. That is why I compiled this list of fitness tips for beginners. 


I have heard that it takes 21-30 days to form a habit, but that only works if the new habit is drinking a glass of water when you wake up in the morning. Anything more than that will take some time.


If you are new to fitness or thinking about making a fitness routine, yay, it all starts with the thought.


However, getting the time and motivation to workout can be an intimidating process, especially when everyone seems to know a lot more than you do.

How do I get started with fitness?


 It’s essential to start simple and on the right track to be successful in your fitness journey. Many start a fitness routine, wanting too much and end up failing before even beginning.


I am here to tell you that working out doesn’t need to be hard. I don’t want you to struggle with more challenges than you can handle! If you can make positive first steps and goals, you’ll see amazing results right away and avoid feeling lost at the start of your fitness journey.


If you’re thinking of starting a new fitness routine, apply these ten must-read workout tips for beginners. Use them in your everyday health and fitness routine for early success! Remember, it takes time to develop a habit, so don’t give up! Have a goal in mind, and anything you put your mind to, you can do!

How much exercise should a beginner do?


The American Heart Association recommends 75-150 minutes of aerobic activity, as well as two strength-training sessions per week. Assuming the strength training sessions last roughly 20 minutes each, that breaks down to about three hours of exercise a week.


According to these recommendations, beginner exercisers should work up to three to four 40-minute gym sessions per week.


If that doesn’t seem realistic, remember, completing a 15-minute workout is better than skipping a 40-minute workout entirely.

1. Plan


Figure out the best time that works for you during the day to work out.  


I do not recommend trying to get up an hour earlier in the morning to fit it in.   Write down your day to day routine and see where you can fit in some time.


Don’t have a whole 30 minutes to work out each day? Try breaking up your workout into three 10 minute intervals throughout your day.  

At the beginning of your fitness journey, planning is critical! Map out one week in advance exactly when you are going to work out, and try and stick to it for the week.  

Remember to include rest days and be realistic about how much time you can make free. Is this plan not working out for you? Try reworking your plan to make it work for you.  

Try sticking to your plan as much as possible; you don’t want to slide into the habit of skipping your workout, unless necessary.    

To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan.

2. Prepare


Now that you have a plan, it’s time to prepare.


Make sure you make yourself available to workout and have a rough plan on how you want your workout to go. Prepare with some realistic goals. If you want sculpted abs, aim to achieve some muscle definition within six months.


Or, if you want to lose 10 pounds, make sure you set an achievable time frame.


Start with a small goal.

3. Keep It Simple


Remember that you are only just beginning your fitness journey. To avoid injury, and putting yourself off of continuing your goals, you should familiarize yourself with the basics first.


Maybe start with 10-15 minutes work out session, and once you become more confident, begin to add more.


If you go into your fitness journey, taking too much on in the beginning, you are only setting yourself up for failure.


4. Remember Cardio


So you want to get 6-pack abs, defined arms, and a rock hard booty? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a reasonable amount of cardio.


Cardio burns more calories, to help shed the fat faster, to show the defined muscles. If you live in a warmer climate area, a 30-minute walk a few times a week is the perfect cardio workout.


Once you get comfortable with walking, try to amp it up a notch, with a slow jog, or even a run. Getting the heart rate up is essential.

5. Change Your Eating Habits


Make sure you are eating properly.


What does that mean? Eating properly includes eating at the right times of the day. Breakfast is the most important meal of the day, and it is a bad idea to skip.


Also, try not to eat too late in the evening.

6. Remember To Eat Healthily


A majority of getting fit starts in the kitchen. Shaping goals can only be achieved by eating healthy.


If you complete your workout and then proceed to eat a triple cheeseburger and large fry, you aren’t doing your body any favors.


It is ok to reward yourself once in a while, and have a cheat day. It helps to keep your metabolism in balance. But limit it. We can’t be strict all the time, or else fitness and health aren’t fun.

You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy.


Balance your nutrition and avoid faddy diets.

7. Make A 100% Commitment


If you commit 100% to your body transformation, the results will come!

But you also need to remember that your body transformation needs 100% from you. Don’t skip days here and there, because you feel you’ve been working out a lot and deserve it. This will start a bad habit.


Plan out your rest days and stick to it, then you will have an end in sight.


Even if you have a vacation planned, try your hardest to stick to your plan. Work out when you can, even if it’s a walk, and try your best to keep up the healthy eating habits while away.

8. Make Your Workout Worth It


If you want to get the most out of your workout, you have to put in the work. Modify your workout if needed if it is getting too hard.


80% of results from your workout only come from about 20% of your workout.


You need to make every minute count. Use moves that work more than one muscle group at a time to make the most of your time.

9. Don’t Compare yourself 


It’s easy to flip through a magazine or scroll through Instagram and panic because you don’t look like the pictures you see.


Guess what? Those images are unrealistic and very heavily photo shopped.


If you stick to your plan and put in the time and effort, you will see results.

10. Learn From Your Mistakes


Nobody starts as an expert. You’re just beginning your fitness journey, so remember that you will make mistakes.


That’s the way it is with all things. The trick is to pay attention and learn. Think about your body and how it responds to your workout, your diet, and even your attitude.


No two people are entirely alike.

The better you understand yourself, the more you can tailor your workout program to your own needs. This means better results in your future.

How do I start working out?




In the first week, you are establishing your new journey by working out and eating healthy. Remember that any movement is good movement.


If you are doing something your body is not used to, you will feel sore. Don’t run from the pain; embrace the pain.

What should my daily workout be?

Do Cardio three times a week for 30 minutes a day is a good start. Some great cardio ideas are;





Mowing the Lawn

Clean the House


Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Some ideas for strength training are;




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  1. April

    These are great tips! I like your advice on starting with smaller workouts. In the past, I would be so excited to start a new work out routine that I would overdo it the first day That just made me miserably sore for the rest of the week. Not very motivating. Taking it slow is much smarter!

    • Katie Hardin

      Thank you! Yes, if you go all-in right away, you will get soar, and HATE working out. You should be excited to work out, start slow, and do what you can.

    • Nishtha Pant

      Excellent post about the importance of exercise, how to start, how to be consistent, and stay motivated. I also believe exercise is the best medicine. Hope this blog inspires and motivates others! I myself exercise at least five times in a week for 10-30 minutes.

  2. Brittany RAUSCH

    This was an awesome read. I have been making a conscious effort this year to better my eating habits and take better care of myself. I always get discouraged because I’ll see progress initially and then it tapers off and I plateau very quickly and then give up… Just gotta keep pushing and making the good choices.

    • Katie Hardin

      Thank you! Have a long haul in mind, because making it a habit is the best change!

  3. Kareena

    Great article! Planning is huge! I do like the idea of breaking up the minutes throughout the day. Thanks for the tips!

  4. Meri

    Great list! All of these are so essential…I love that you said start small…a mantra that I believe in (I will often say “start small, aim high”).
    Also the being committed part…I wish someone would have sat me down 9 years ago and asked my what my priorities were…and that would have showed me how committed I actually was or wasn’t 😉

  5. Leigh Ann

    I needed this. I’ve never enjoyed working out, but I felt so much better when it was a regular part of my routine. I need that again. Thank you!


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