Eight Easy (No Cost) Workouts for Beginners from Verywellfit.com by Malia Frey
Put on some music, grab your kids, your sweetie, or none of the above and groove for at 15-30 minutes. If your neighbors see you in the window, give them a few tips about the benefits of easy exercise and invite them to join you.
Online workouts. If you want to avoid the gym, exercise at home. It's easy to do with online workouts. Many of them are free and most offer easy workouts for beginners. Plus you can enjoy the benefit of working out in the privacy of your own living room. Bodyweight training. You don't need any special gym equipment to burn calories and build stronger muscles. Take 10-15 minutes to do simple strength training activities. Try doing 5 incline push-ups against a wall, 5 chair squats 5 walking lunges. If walking lunges are too challenging, then do a set of stationary lunges holding on to a countertop for support. Repeat the sequence 2-3 times. Your arms and legs will get stronger and your body will appreciate the extra activity.
Chair Workout. If you are not yet comfortable standing for long periods of time, grab a sturdy chair and complete 10-15 minutes of movement with this workout several times each week. Shadowboxing. If dancing isn't your cup of tea, take advantage of the latest fitness craze and try shadowboxing at home. No equipment is required for this workout and it helps to decrease stress as well.
Aqua Jog. If your joints don’t feel good when you walk for long periods of time, try pool running, or aqua jogging. Many public pools provide the blue belt you need to keep your upper body afloat. Once you’re in the water you simply walk without letting your feet touch the bottom of the pool. No belt? Just walk in the water with your feet on the pool floor. Bike. Dust off your Schwinn and hop aboard. Take a leisurely spin around the neighborhood or better yet, find a continuous path that allows you to keep pedaling for 20-30 minutes or so without stopping for lights and traffic.
Walk. You already know how to walk, so why not structure the activity into a 30-minute walking workout and count it as exercise? Walk slowly for five minutes, pick up your pace for 20 minutes, then cool down and walk slowly again for 5 minutes.