How to Start Exercising: A 20-Minute Routine


By: , – Jessica Smith, Certified Personal Trainer
  :  28 comments   :  129,968 Views

Ready to start exercising, but not sure where to begin? I’ve created this workout just for you! Everybody has to start his or her own personal exercise journey somewhere, so if you are ready to start moving, join me for this efficient and effective workout that uses just your body weight, a chair and a wall. This 20-minute routine will help you develop strength and stamina and will teach you proper form for basic exercises like squats, planks and push-ups.
Beginners, make sure to get your doctor’s clearance before beginning this (or any other) workout program.

Like this workout? Be sure to check out our professionally produced, beginner friendly "Walk On" 3-DVD set available now on DVD.
Leave me a comment below and let me know which move you enjoyed doing the most!
Subscribe at to access a full library of over 200 FREE full-length workout videos. New episodes air every Saturday at noon EST!

About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit to learn more about her fun, results driven programs for all levels of exercisers.

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Got a story idea? Give us a shout!
NEXT ENTRY >   Why Breakfast Is Key to a Healthier Lifestyle


  • 28
    Awesome. - 1/9/2018   12:09:16 AM
  • 27
    Great workout. Thanks. - 1/8/2018   9:54:49 PM
  • 26
    Looks like a great workout and i was even trying to do it, however bending my knees is a problem and with my back injuries it is not something i can do, have to go back to the chair exercises
    - 1/8/2018   2:23:46 PM
  • 25
  • 24
    Great. Thank you - 1/8/2018   9:03:34 AM
  • 23
    That was a great workout - 1/7/2018   7:57:21 PM
  • 22
    Thanks - 12/9/2017   6:38:45 AM
    Thank you! - 11/13/2017   2:13:37 AM
  • 20
    Doing your exercise at home works fine!!! - 8/20/2017   7:34:11 AM
  • 19
    Good share! - 7/26/2017   10:36:46 AM
  • 18
    Be an inspiration to those around you by making the most of each day. - 5/13/2017   2:46:43 AM
  • 17
    Music makes exercise possible! - 4/29/2017   2:21:57 PM
  • 16
    These are great videos - 3/25/2017   12:36:51 AM
    The chair and the wall exercises hurt my wrists. Is there something I can do to alleviate this? Thanks...loved doing the exercises...makes me feel like I accomplished something special! - 5/18/2016   7:29:25 PM
  • 14
    How do I track this? - 2/16/2016   1:23:05 AM
    I don't like the chair, because I'm afraid it will move on me! Maybe I'll move it
    to the living room where the carpeting is! Have a Thankful & Blessed Thursday! - 2/4/2016   12:01:49 PM
  • 12
    This looks so great! - 1/16/2016   1:06:08 PM
    I am s/p stroke with deficits but was able to follow along surprisingly well. THANK YOU! - 1/6/2016   3:29:02 PM
  • 10
    very good start for a beginner like me--age 62 50 pounds overweight and very stiff. will work on this for the first week then start adding to it - 12/6/2015   10:46:04 AM
    Jessica wanted to let you know that at 65 this was somewhat tough, but i can eye how after i do this for while it will get better and I can move forward. Thaks rick - 10/16/2015   12:41:55 PM
  • 8
    Awesome! Thank you for starting with the basics!
    - 7/7/2015   11:43:28 PM
  • 7
    Amazon says your 3 DVD set is unavailable!
    - 2/24/2015   7:19:46 AM
  • 6
    How come I can't track this anywhere?????????? It's not listed on the Exercise Tracker. You go to Exercise Ideas, press "free fitness videos" that Spark supposedly has in its library and nothing. It just brings you back to here. ;-( Do they consider it so "beginner" that it's obsolete and not a workout??? I'm SO discouraged and I thought the Spark way was to ENcourage. ;-( - 2/17/2015   4:21:02 PM
  • 5
    Great workout that teaches correct form - 12/11/2014   11:12:13 AM
  • M15552005
    I keep falling off the wagon because of my busy schedule but I did this exercise this morning and I feel great. I am going to do it every other day until I am ready to move to the floor. - 12/10/2014   7:00:56 AM
  • 3
    I am a fairly new member who is not very active, and have tried other kinds of exercise videos before but could never follow through with them I am hoping that your videos will help me follow through because I already do some of these same moves through out the day and yes I do like your videos. - 12/3/2014   10:27:05 PM
    I was wondering if it would be possible to do one of these videos with a morbidly obese person doing modified versions of these exercises so that a morbidly obese person could have a starting point. Some of these are extremely difficult if you have a massive amount of weight to lose, and someone who is not morbidly obese would not understand the difficulties in moving that much weight around, including if they have a hanging belly, etc. - 12/2/2014   4:45:05 PM
  • 1
    a good workout but I need to modify for knees and spinal osteoporsis. I sat on the floor for the first one but not sure how to protect my spine. Can't do the rounding cat stretch for sure. Thanks for a place to start. How do I add this to my fitness tracker? - 12/2/2014   9:41:43 AM

Please Log In To Leave A Comment:    Log in now ›