Fitness for Beginners: How to Get Started (Even if you've never worked out before)... +6MIN home workout

6-Minute Beginner Circuit Workout

Total Time: 6 minutesStyle: Circuit (perform each exercise for 1 minute, then move to the next)Rest Time: None (you're getting a quick sweat and moving fast!)

Instructions:

• Warm-up first for 2-3 minutes (light jogging in place or arm circles).

• Complete each exercise for 1 minute. After finishing one, move directly to the next one with little to no rest.

• If you need to take breaks, do so, but try to challenge yourself to work continuously.

• After completing all 6 exercises, repeat the circuit once more (if time allows) or cool down and stretch after one round.

1. Marching in Place or Light Jog (1 minute)

This exercise gets your blood flowing and your heart rate up while engaging your core. It’s low-impact, which is perfect for beginners.

How to do it:

• Stand tall with your feet hip-width apart.

• Begin marching in place by lifting your knees to hip height.

• Swing your arms naturally as you march to help engage your upper body.

• If you're feeling good, you can transition into a light jog on the spot to increase intensity.

2. Bodyweight Squats (1 minute)

Squats are fantastic for working your legs, glutes, and core. They're easy to perform but effective for toning.

How to do it:

• Stand with your feet shoulder-width apart, toes slightly turned out.

• Push your hips back and bend your knees as if you're sitting into a chair.

• Keep your chest lifted, back straight, and knees behind your toes.

• Lower until your thighs are parallel to the ground, then press through your heels to return to standing.

• For an easier version, you can just squat to a comfortable range (don’t worry about going super low at first).

3. Wall Push-Ups (1 minute)

Wall push-ups are an easier version of a standard push-up, allowing you to build upper body strength without straining.

How to do it:

• Stand facing a wall, about arm's length away, with your feet shoulder-width apart.

• Place your hands on the wall at shoulder height and slightly wider than shoulder-width.

• Lower your body towards the wall by bending your elbows, keeping your body straight and core engaged.

• Push back to the starting position by straightening your arms.

• As you get stronger, you can progress to regular push-ups on the floor.

4. Standing Side Leg Raises (1 minute)

This exercise targets your hips and outer thighs, helping improve balance and stability.

How to do it:

• Stand tall with feet hip-width apart, holding onto a sturdy surface (like a wall or chair) for balance.

• Slowly raise one leg out to the side, keeping your foot flexed and your body straight.

• Lower your leg back down without letting it touch the floor and repeat for 30 seconds.

• Switch legs halfway through (30 seconds on each side).

• Focus on controlled movements and keeping your core engaged throughout.

5. Glute Bridges (1 minute)

Glute bridges target your glutes, hamstrings, and lower back. They’re great for strengthening your posterior chain and improving posture.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.

• Pause for a moment at the top, then lower back down slowly.

• Keep your shoulders, hips, and knees in a straight line, and make sure not to arch your back excessively.

• For an added challenge, you can perform single-leg glute bridges.

6. Plank Hold (1 minute)

The plank works your entire core, arms, and legs. It’s a simple but powerful exercise for overall body strength.

How to do it:

• Start by getting into a push-up position with your hands directly under your shoulders.

• Keep your body in a straight line from your head to your heels.

• Engage your core, squeeze your glutes, and hold the position.

• If this is too difficult, you can drop to your knees while keeping your body in a straight line from your knees to your head.

• Focus on breathing and maintaining a steady hold for the full 1 minute.

Cool Down (2-3 minutes)

After you finish the 6-minute circuit, it’s important to cool down and stretch. Stretching helps with recovery and reduces muscle stiffness.

Cool-down stretches:

• Standing Forward Fold: Stand with feet hip-width apart, slowly fold forward and reach for your toes to stretch your hamstrings and lower back.

• Child’s Pose: Kneel on the floor, sit your hips back onto your heels, and reach your arms out in front of you to stretch your back and shoulders.

• Standing Quad Stretch: Stand tall, bend one knee, and bring your heel towards your glutes, holding your ankle with your hand to stretch your quads.

Conclusion:

This 6-minute beginner workout is quick, effective, and can be done at home. It’s the perfect way to start your fitness journey, especially if you’re a busy mom or someone who doesn’t have much time to dedicate to lengthy workout sessions. Consistency is key—just commit to this routine a few times a week, and you'll begin seeing improvements in strength and endurance!

Remember, it's all about progress over perfection. Even a short workout can help you feel more energized, stronger, and healthier. Keep it up—you’ve got this!

Let me know if you’d like to tweak anything! This workout should feel approachable for beginners but still provide a challenge as they continue to build strength.

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👉Alright, ladies, I hear you. The new year is here, and while everyone else is probably talking about their new year, new me goals, you might be looking at your couch, your snacks, and the remote control wondering how to possibly fit fitness into your already packed schedule lol.

But here’s the truth: You can make a transformation this year. And no, you don’t need to become a gym rat, run a marathon, or commit to drinking kale smoothies (unless that’s your vibe, then more power to you!).

Fitness for beginners is all about taking small steps, not trying to do it all at once.

I’m here to tell you that you don’t need a ton of time, fancy equipment, or even a whole lot of energy to start. You can be a busy mom, work a 9-to-5, run a household, and STILL transform your body and health. It just takes the right approach.

Step 1: Get Real with Yourself (Yes, You Really Do Have Time)

First, let’s talk mindset. I know, I know—you’re busy. But listen, you have five minutes. I’m talking about the time it takes to microwave your coffee for the third time or scroll through Instagram for 10 minutes. The truth is, getting started is about finding just a few minutes in your day to make fitness a priority.

👉Start small. I’m talking 5 minutes of movement, and don’t roll your eyes—yes, 5 minutes can make a difference. You’ve got to start somewhere, so why not right now?

You can squeeze a quick workout in while the kids are finishing their breakfast or during your lunch break. Heck, do some squats while you fold the laundry (that’s your “mom hack” for the day! hehe).

In order to successfully start a workout/fitness journey you have to reprogram your whole mind to get you to a place of WANTING it. How BAD do you want to make this a part of your life? WHY do you want to make this a part of your life? For WHO are you doing this for? All of these are questions you must ask yourself, and be intentional. Everyone has a "why"...

What is yours?!

Step 2: Set Realistic Goals (And Maybe Leave the 2-Hour Gym Sessions for Later)

Listen, no one expects you to transform into a fitness goddess overnight. Rome wasn’t built in a day, and neither is a rock-hard core. The key to getting started is setting small, achievable goals that actually make sense for your schedule and lifestyle.

Example goals:

• “I’ll do a 10-minute workout three times a week.”

• “I’ll drink water instead of soda for two days this week.”

• “I’ll take the stairs at work instead of the elevator.”

Once you build that consistency, you can gradually increase your workout time or intensity. The goal is to create habits that you can maintain over time without feeling overwhelmed. This approach helps prevent burnout, keeps you motivated, and ensures you can keep going—even on those busy days when you’re tempted to skip. Remember, progress is a marathon, not a sprint! One of the biggest mistakes many beginners make is setting goals that are too ambitious right out of the gate. It's easy to get excited and want to jump in full throttle, but the key to long-term success is setting realistic, achievable goals.

Be proud of the baby steps. Trust me, I know how hard it is to make time for yourself when you're juggling a million things. But don’t compare your day 1 to someone’s day 100. You’re in it for the long haul, and every little victory counts.

Step 3: Find Workouts You Actually Like (No, You Don’t Have to Do Burpees)

Now, let’s talk about what you’re going to do. If the idea of going to a crowded gym sounds worse than being stuck in traffic during a snowstorm, don’t worry. Fitness doesn’t have to be complicated or painful to work. You don’t need to do burpees (seriously, why do they even exist?) or lift heavy weights to get results.

Find something that feels fun for you. Maybe you love dancing, or maybe you just want to walk around the block for a few minutes after dinner. You don’t need to spend hours working out. You can start with a 10-minute workout or a 20-minute walk, and that’s totally fine.

You’ll quickly realize that when fitness feels less like a “chore” and more like something fun (or even a small break from your daily routine), you’re more likely to stick with it.

Here are a few options to consider:

• Bodyweight exercises like squats, lunges, or push-ups (which you can do in your living room, while watching your favorite TV show).

• Yoga or Pilates (hello, relaxation and stretching!)—a perfect way to improve flexibility and calm your mind.

• Walks or jogs (super simple, but you can get your body moving while enjoying the outdoors).

• Dance (who says fitness can’t involve music and fun?)

If you are a beginner with working out, you have to look at it as a new "chapter" in your life. The "page" just turned and now you are embarking on this new journey which means that you must TRY new things until you find what WORKS for you. If you start going to the gym as a beginner and you walk in for the first day and realize that maybe you

had this sense of "fear" or "anxiety" come over you which is TOTALLY OKAY, don't let this stop you from going. Learn how to overcome that "gym anxiety" and remember that literally NOBODY is looking at you, and just explore and try new things.

Pro tip: FOLLOW A PLAN...

As a beginner, it might feel tempting to just "wing it" when you step into the gym—maybe jumping from machine to machine or picking random exercises without a clear direction. But here’s the thing: without a structured workout plan, you’re not only wasting time, you’re also setting yourself up for frustration and even potential injury and/or "burnout".

👉Following a workout plan takes the guesswork out of your gym sessions, ensuring that you’re targeting all the right muscle groups and progressing safely. A plan also keeps you accountable, helping you stay consistent and focused on your goals. When you have a clear roadmap, you’re more likely to see results, avoid overtraining specific areas, and keep track of your progress. So, whether you're trying to build strength, lose weight, or improve your endurance, having a plan in place will make all the difference in your success. Plus, it’s far more motivating to know exactly what you need to do each day instead of wandering around feeling unsure!

Step 4: Remind yourself often what your "why" is

As busy, working women and possibly with kiddo(s), it will be so easy to fall "off track" with your new committed journey in life. This is why it's so important to reflect on. what your "why" is. "Why" did you start this journey, what made you decide to start this journey.

In the midst of a jam-packed schedule—running errands, managing household chaos, and trying to keep it all together—it’s easy to lose sight of why you started your fitness journey in the first place. But remembering your "WHY" is everything. Your “why” is the anchor that keeps you grounded when motivation wanes or when life feels too overwhelming. Whether it's to feel more energized for your kids, build confidence, or simply take time for yourself, your why is the driving force that pushes you through the tough days. Reconnecting with it—whether you write it down, say it aloud, or keep it in your heart—reminds you that every workout, no matter how short or small, is a step closer to a healthier, happier you. So when life gets crazy, and your to-do list feels never-ending, take a breath and remember why you started. It’s the fuel that turns "I can’t" into "I will."

Pro tip: Write your "why" on a post it note and stick it on the bathroom mirror so that it's the FIRST thing you see in the morning, and the last thing you see at night.

Step 5: Celebrate Your Wins (Yes, Even the Small Ones)

I get it. You’ve probably been on the weight loss rollercoaster before, trying everything under the sun and wondering why your efforts don’t seem to pay off right away. But here’s the thing: Progress is progress, no matter how small.

Did you complete your 10-minute workout today? Celebrate it! Did you resist that donut at work? Pat yourself on the back! Every small win builds the momentum you need to stay on track.

Fitness is a journey, not a race. The most important thing is to be consistent. If you slip up one day (or three), no big deal—just get back at it the next day. Don’t beat yourself up, and don’t let one “bad” day make you quit entirely. You’ve got this, mama!

A Quick Recap:

1. Start small—5 minutes of movement is better than nothing.

2. Set realistic goals—No need to aim for perfection, just progress.

3. Do what you love—Find workouts that you actually enjoy.

4. Make it fun—Involve your family if you can!

5. Celebrate your wins—Big or small, progress is progress.

Final Thoughts:

So, here’s the big takeaway: You can totally transform your body and health this year—one small step at a time. As a busy woman or momma, you might feel like you’re always running on empty, but just a few minutes of movement a day can make a world of difference. I know you can do it—just take it day by day, and don’t forget to celebrate yourself along the way.

Here’s to making 2025 the year of YOU—your health, your energy, and your confidence. And guess what? You’re already on your way. 💪

Now, go crush it, mama! 💥

If you’re ready to get started and need more tips, come back to my blog often! I’ve got plenty more ideas for making fitness a part of your lifestyle, no matter how busy you are.

WHO AM I?!

Hey🥰, I'm ASKYE. I don't show my face on social media because i'm a music artist that is blowing up all over the world for my MUSIC (which feels like such a dream). I just want to be HEARD and keep myself as a "mystery" so that my music can connect with more people. You are probably thinking "WOW this is so random, why should I trust this random girl on the internet wearing a mask who i've never even heard of before?" and that is PERFECTLY valid (hehe).

👉Before my music career took off, I was a full-time personal trainer and a WBFF Pro bikini bodybuilder, so fitness has always been my FIRST love. I trained many amazing women in the gym who were mostly momma's that just wanted the extra push to keep them on track. With my music career growing at a fast pace I had to take a step back from being in the gym but I still wanted to find a way to help women on their fitness journey. I then went on and created "Fit With Skye" which is my online platform and training app where I can help women not just where I LIVE, but I can help women all over the WORLD. So now, I’m on a mission to VIRTUALLY help busy women—especially moms—balance fitness, health, and life through my workout and nutrition programs. I blog regularly here on askyeworldwide.com, sharing practical tips, recipes, and workouts to inspire you to live your healthiest life, no matter how busy you are.

You are CAPABLE, you are WORTHY, you are LOVED.

XOXO

-ASKYE ❤️