Want to Get Fit in 2025? These Are the Two Best Exercises for Beginners, According to a PT
If 2025 is the year you finally commit to getting fit, you might be wondering where on earth to start. There is a lot of information out there about the best way to train, and not all of it is appropriate for those at the beginning of their workout journeys or restarting after a break.
The best thing for beginners is to keep it simple and make sure any advice is from fully qualified experts. That's why we're on board with the recommendations from Mike Chang, a trainer and founder of Flow60, who suggests sticking with just two exercises.
In a video on Instagram, Chang says: 'I have a five-minute workout that I want to show you how to do.
'I have been showing people how to do this for the last 15 years. This is usually what I recommend to somebody who hasn't worked out for many months or many years. Here's how you start back.'
First up, set your timer for five minutes. You'll perform 30 seconds of each exercise, five times – and that's it, you're done.
Exercise 1: Push-ups
Don't be alarmed by the idea of push-ups – the raised variation recommended by Chang makes it beginner-friendly.
Place your hands onto the edge of a table and step your feet back so there's a straight, diagonal line from the top of your head to your heels. Bend your elbows to lower your chest to the table, then press back to straighten your arms.
'Because there's a table, it makes it a little bit easier. If you get tired, you can also just rest [for a few seconds],' explains Chang.
Exercise 2: Squats
Again, squats may seem like an advanced exercise for someone who hasn't been working on their mobility and stability, but this supported variation is great for people of all levels.
With your hands still on the edge of the table, push your hips back and bend your knees, like you're going to sit down in a chair. Then press back to standing, keeping most of the weight in your legs but using the table for extra support.
'You've got the table to help you out a little bit, just in case you fall back,' says Chang.
Are 5-Minute Workouts Enough?
'This is such a great way to start back into an exercise routine. Don't worry about doing something super tough, super big. Just five minutes [is enough],' says Chang.
Research shows that these small bursts of movement, otherwise known as exercise snacks, really can help to build strength and fitness. They're most effective for beginners who currently do no exercise, making five minutes an additional challenge to their muscles and cardiovascular fitness.
If your goal is to continue to get fitter and stronger, you will need to increase above five-minute workouts. However, as Change notes, starting here can help you do just that:
'Try doing it once a day, every day, and by doing so you're going to increase that energy. You're going to start building a habit and then you're going to feel energised and strong enough to take on longer workouts.'
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