Remember to start slowly, focus on proper form, and gradually increase intensity and repetitions as you progress.
Keep reading for my top 10 conditioning exercises for beginners to do at home.
Jumping Jacks
This list of the best conditioning exercises for beginners kicks off with jumping jacks.
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They are an excellent choice for beginners as they are low-impact and easy to modify based on fitness level.
Stand with your feet together and your arms by your sides.
Jump your feet out to the sides while simultaneously raising your arms overhead.
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Jump back to the starting position.
Perform three sets of 20 to 30 repetitions.
They help build strength and endurance in the legs, making them perfect for beginners.
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Stand with your feet hip-width apart and your arms extended in front of you for balance.
Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
Keep your chest lifted and your back straight.
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Lower yourself until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
Perform three sets of 10 to 15 repetitions.
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Start on your hands and knees with your hands slightly wider than shoulder-width apart.
Lower your chest toward the ground by bending your elbows.
Keep your core engaged and your back flat.
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Push through your palms to return to the starting position.
Perform three sets of eight to 12 repetitions.
It helps improve core strength and stability, making it an essential exercise for beginners.
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Engage your core, and hold this position for 20 to 30 seconds.
Keep your hips level, and avoid sagging or arching your back.
Perform three sets, gradually increasing the hold time as you progress.
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They help improve hip mobility and strengthen the posterior chain, making them ideal for beginners.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Press through your heels to lift your hips toward the ceiling.
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Squeeze your glutes at the top of the movement.
Lower your hips back down to the starting position.
Perform three sets of 12 to 15 repetitions.
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Start on your hands and knees with your wrists directly beneath your shoulders and your knees beneath your hips.
Extend your right arm forward and left leg back, keeping your hips level.
Hold for a moment, then return to the starting position.
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Repeat on the opposite side.
Perform three sets of 10 to 12 repetitions per side.
Stand with your feet hip-width apart, holding onto a stable surface for balance if needed.
Press through the balls of your feet to raise your heels off the ground.
Hold for a moment at the top, then lower your heels back down.
Perform three sets of 15 to 20 repetitions.
High Knees
High knees are a cardiovascular exercise that also engages the core and leg muscles.
They help improve coordination, agility, and endurance, making them ideal for beginners.
Stand with your feet hip-width apart and your arms by your sides.
Quickly drive one knee toward your chest, then switch legs, alternating in a running motion.
Pump your arms to increase intensity.
Perform high knees for 30 to 60 seconds.
Perform three sets with a 30-second rest between sets.
Stand with your feet hip-width apart and the rope positioned behind you.
Swing the rope overhead, and jump over it as it passes under your feet.
Land softly on the balls of your feet, and maintain a slight bend in your knees.
Continue jumping for 30 to 60 seconds, gradually increasing the duration as you build endurance.
Perform three sets with 30 to 60 seconds of rest between sets.
Inchworms
This list of the best conditioning exercises for beginners wraps up with the inchworm.
Stand with your feet hip-width apart.
Bend forward at the waist, and place your hands on the ground in front of you.
Walk your hands forward until you are in a high plank position.
Perform a pushup by bending your elbows and lowering your chest toward the ground.
Walk your hands back toward your feet, and stand up to return to the starting position.
Perform three sets of eight to 10 reps.
