Fitness Exercises


Not everyone can afford to go to the gym. Sometimes people live far away, and sometimes gyms can be costly.

In a time where people are confined in their homes, it can become easy to gain some weight. Although some people do not gain as much weight as others, they still let themselves go. Working out provides a lot of benefits to the body and to the mind.

Although working out is mainly attached to keeping a healthy weight or to losing weight, working out also has some good benefits for the brain. Working out has been proved to improve people’s moods and promote good sleep.

In this article, you will be introduced to the five best cardio fitness exercises for a home beginner workout, exercises that will improve your physical and mental health.



This exercise is one that you may be familiar with. It is an exercise that many people include in their workouts, but the reason for its inclusion in this list is not just because of its fame. Squats are actually excellent exercises for your whole body. Although it takes muscles from your upper and lower body to perform this workout exercise, this exercise mainly focuses on your lower body.

There are numerous types of squats, but because this article is friendly, we are just going to stick with the regular ones. To do a regular squat correctly, it is important to follow the following steps:

  1. Place your feet slightly wider than your hip.
  2. Keep your chest straight. Tighten your abdominals, and place your weight into your heels as you push your hips into a sitting position.
  3. Drop your hips until your thighs are close to parallel to the ground.
  4. Make sure you feel the pressures that are then applied to your thighs and glutes.
  5. Stop with your knees over your toes
  6. Stand back up. And repeat over again.

Regular squats may seem easy when you get used to them. However, the benefits that your body reaps while performing this exercise is enormous.

Side view of handsome shirtless bodybuilder in gloves training legs. Muscular sportsman with perfect body doing squats in empty gym. Concept of bodybuilding, healthy lifestyle.


This exercise is also an exercise that you may be familiar with. Just like squats, there are numerous forms of push-ups. However, as stated earlier, we are going to keep this article beginner-friendly. Unlike squats, push-ups focus on your upper body. When beginning, push-ups can be challenging; but it will become easier as you get familiar with it. The following are steps to do a push-up:

  1. Get down on your two arms and feet.
  2. Position your hands slightly wider than your shoulders.
  3. Lower your body until your chest is close to the ground but not touching it.
  4. Push yourself up again.

Doing push-ups is a great way to work out your upper body. Although push-ups mainly focus on the upper body, some parts of your body also help you perform push-ups. When you do a push-up and you feel like you cannot bring yourself back up again, other parts of your body will activate themselves to help you back up.

In addition to being a tremendous workout exercise, push-ups also help improve your posture. Posture is a factor that can affect someone’s physical abilities, which is why it is essential to have a good posture. Additionally, doing push-ups does not require any workout material, so you can do it in the comfort of your home.

Push up Benefits

Traditional pushups are helpful for developing upper body strength. They work the pectoral muscles, triceps, and shoulders. When done with decent form, they can also strengthen the lower back and core by hiring (pulling in) the intestinal muscles. Pushups are a quick and effective activity for building strength.

Young powerful sportsman training push ups on floor over dark background.

Walking lunges

Walking lunges are a modification of the static lunge exercise. Preferably of standing back upright after making a lunge on one leg, as you would in a static bodyweight lunge, you “walk” forward by lunging out with the other leg. The journey remains for a set number of reps.

Benefits of Walking Lunges

· Increase Functionality
· Increase Hip Flexibility
· Aid Symmetrical Toning
· Tone the Gluteal Muscles
· Enhance Core Stability
· Give Rest for the Point


Dumbbell rows

Bring the dumbbell to your chest, focusing on raising it with your back and shoulder muscles, preferably your arms. Keep your chest still as you lift. At the top of the action, squeeze your shoulder and back muscles. Lower the dumbbell gradually until your arm is fully elongated again.

Dumbbell rows Benefits

The one-arm dumbbell row is a big increase to any dumbbell workout. This action targets the higher and lower back, biceps, shoulders, and hips while developing core confidence. Five several joint reactions take place in this compound exercise. Trainees can use light weights as they develop strength.



Planks are another workout exercise you are probably also familiar with. However, I doubt you have heard any good of it. The majority of the people who try to do planks always say it is too hard. However, planks are some of the best modern workout exercises. Although you may hate doing it, it is a workout exercise that you must have in your workout plan. Just like push-ups and squats, there are many variations of how to do a plank. However, we will just show you the ways to do a regular plank.

  1. Position your hands slightly wider than your shoulders. (Step 1 of doing a push-up)
  2. Ground your toes to the ground and clutch your glutes to help stabilize your body.
  3. Look for a spot on the ground to help keep your focus. Your help should be in line with your back.
  4. Keep your position for 20 seconds. (Increase the number of seconds as you get more comfortable)

One of the main reasons why you want to have planks in your workout plans is because planks are core exercises. Additionally, planks also help improve your posture; and they improve your flexibility. Moreover, you do not need any material to do a plank.

The Benefits of plank

The plank encourages your spine, your trapeziums and rhomboids, and your intestinal muscles, which usually result in a powerful position as they grow in energy. Improving your posture can develop a number of sicknesses and stop the onset of other ones. Good condition means you’re keeping your bones aligned.

Full length portrait of a pretty fit sportsgirl doing plank exercise isolated over gray background


This other workout exercise is also one that you are probably familiar with. However, unlike the three previous ones, this exercise focuses on keeping your insides healthy. Jumping jacks mainly focuses on cardiovascular benefits, but they can also be used to lose weight when done regularly. To do jumping jacks, follow the next steps:

  1. Stand with your legs together and your arms at your sides.
  2. Jump into the air.
  3. While jumping, spread your legs to the same width of your shoulders and stretch your arms over your head.
  4. Jump back to the position you were in on step 1.

Although it is not as intense as the three previous workout exercises, jumping jacks offer multiple health benefits.

 Arm swings

Arm swings are a highly effective stretching exercise that involves the muscles in the upper frame. This activity warms up and increases the shoulders, arms, chest, and upper back and develops the muscles, tendons, and joints for exercise. This activity also gives you a vital cardio boost and enhances your flexibility



Just like the previous four workouts, you are probably also familiar with this one. The previous exercises all had a particular focus point, and so does this last one. Abdominal workouts focus, as its name suggests, on the abdominal part of your body. There are various forms of abs, but to keep this beginner-friendly, we are just going to talk about the regular one. To do a standard ab, follow the next steps:

  1. Lie on your back with your legs folded up in a triangle.
  2. Raise your torso.
  3. Lower your torso.
  4. Repeat


Working out not only helps keep your body healthy, but it also helps keep your mind healthy. In the current times we live in, keeping both a healthy mind and body is important.




Working out not only helps keep your body healthy, but it also helps keep your mind healthy. In the current times we live in, keeping both a healthy mind and body is important. To make sure that you get the best from working-out, you need to make sure that you are exercising all the parts of your body. The five work-outs above will make sure that you work-out all your body and not just a single part of it, and because access to gyms are limited, these five work-outs are exercises you can do at home.