Fitness 2025: 7 Beginner-Friendly Workouts To Try In The First Week Of January

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As the clock strikes midnight on New Year’s Eve, many of us make a promise to ourselves to start fresh and get in shape. Here are some interesting workout options for beginners to keep up with their fitness resolutions for the new year.

Best exercises for beginners to try in 2025: The new year has begun, and we have set foot in the first week of January, a very crucial time for people to make, break, and implement their resolutions, most of which have to do with health and fitness. Usually gym memberships see a sharp incline during the first few days of January, when people are super focused on weight loss, muscle building, and such. The one classic mistake that most people make is that they quickly jump to execute resolutions written in haste, without actually realising where they stand when it comes to fitness and what their goals are. For a beginner, extensive workouts may not be suitable; they may instead enjoy lighter activities for good overall health, like yoga, Pilates, Zumba, etc.

While the first week of January is the perfect time to kick-start your fitness journey, with so many workout options available, it can be overwhelming to decide where to begin. Starting with beginner-friendly workouts, however, can help you build confidence, establish a routine, and enable you to set yourself up for long-term success. Fitness experts state that the key is to find exercises that are enjoyable, challenging, and suitable for one’s fitness level.

Whether you are looking to lose weight, build strength, or simply feel more energised, incorporating physical activity into your daily routine can have a significant impact on both your physical and mental health. With that in mind, here are seven beginner-friendly workouts to try in the first week of January.

Exercises For Beginners To Try In January

These workouts will not fail you, instead they will make you feel more in-control and excited about the prospect of leading an active lifestyle, not just in the first month of the year, but throughout the year. Read on.

1. Brisk walking: A 30-minute brisk walk can help you get your heart rate up and burn calories, while also being easy on your joints. You can walk around your neighborhood, local park, or even on a treadmill. The idea is to start somewhere!
2. Bodyweight squats: Squatting is a great exercise for building strength in your legs and glutes. Start with 10-15 reps and gradually increase as you build confidence and strength.
3. Yoga: Yoga is a low-impact exercise that is wonderful for beginners. It can help improve flexibility, balance, and strength. Start with beginner-friendly poses like downward-facing dog, warrior, and tree pose.
4. Push-ups: Push-ups are a classic exercise for building upper body strength. Start with modified push-ups on your knees if traditional push-ups are too challenging. Build your strength and resilience over time.
5. Swimming: Swimming is a low-impact exercise that is easy on the joints and can be a great full-body workout. Start with short sessions and gradually increase your time in the swimming pool.
6. Cycling: Cycling is a fun and low-impact exercise that can improve cardiovascular fitness and build leg strength. You can cycle outdoors or use a stationary bike at home or in the gym. Go for shorter distances, and then gradually increase it.
7. Pilates: Pilates, as mentioned earlier, is great for beginners. It is a low-impact exercise that focuses on core strength, flexibility, and body control. Start with beginner-friendly exercises like planks, leg raises, and arm circles.