Top 20 'One-Move-at-a-Time' Simple Workouts to start for absolute beginners who feel totally overwhelmed - Goh Ling Yong
That flashing cursor on the search bar. The words "beginner workout" typed out, a gateway to a million promises of "30-Day Shreds" and "Total Body Transformations." You click, and suddenly you're drowning in a sea of super-fit influencers doing burpees, one-armed push-ups, and complex routines that require equipment you can't even pronounce. The result? You close the tab, feeling more overwhelmed and less motivated than when you started.
If this sounds familiar, I want you to take a deep breath. You are not alone, and you are not "lazy" or "unmotivated." You're simply experiencing analysis paralysis, a common hurdle when starting any new journey, especially fitness. The fitness world often sells an "all-or-nothing" fantasy, but true, lasting change is built on a different foundation: consistency. And consistency is born from simplicity.
That’s why we’re throwing out the complicated routines and intimidating videos. Today, we're embracing a philosophy I call "One-Move-at-a-Time." The goal isn't to complete a grueling hour-long workout. The goal is to do one thing. To prove to yourself that you can start, and to build a tiny speck of momentum that will grow over time. This list is your menu. Pick one. Just one. Do it for 30 seconds or 10 reps. That's it. That's your win for the day.
The Ultimate Menu of 'One-Move' Workouts
Here are 20 incredibly simple, effective, and low-impact exercises. You don't need any equipment, just a little bit of space and the willingness to try.
1. Wall Push-Up
This is the perfect starting point for building upper body strength without the intimidation of a traditional push-up. It targets your chest, shoulders, and triceps in a gentle, controlled way.
Stand facing a wall, about arm's length away. Place your palms flat on the wall, slightly wider than your shoulders. Keeping your body in a straight line from your head to your heels (no sagging hips!), slowly bend your elbows and lean your body toward the wall until your nose is close to touching it. Push back powerfully to the starting position.
Beginner Tip: The further your feet are from the wall, the more challenging it becomes. Start with your feet closer and gradually move them back as you get stronger. Focus on keeping your core tight throughout the movement.
2. Chair Squat
The squat is a foundational human movement, essential for everything from getting out of a chair to picking something up. It strengthens your glutes, quads, and hamstrings—the largest muscles in your body.
Stand in front of a sturdy chair with your feet shoulder-width apart, toes pointing slightly outward. Keeping your chest up and your back straight, hinge at your hips and bend your knees as if you're about to sit down. Lower yourself until you lightly tap the chair, then push through your heels to stand back up, squeezing your glutes at the top.
Beginner Tip: Don't actually put your full weight on the chair. The goal is to just tap it for depth control. If you feel wobbly, you can hold your arms out in front of you for balance.
3. Marching in Place
Think cardio has to involve jumping and gasping for air? Think again. Marching in place is a fantastic, low-impact way to get your heart rate up, improve circulation, and warm up your body.
Stand tall with your feet together. Lift your right knee up towards your chest, as high as is comfortable, while simultaneously swinging your left arm forward. Lower your right leg and immediately lift your left knee, swinging your right arm forward. Continue this alternating motion at a steady pace.
Beginner Tip: Start slowly to get the coordination down. To increase the intensity, you can either march faster or lift your knees higher. This is a great move to do while watching TV or listening to a podcast.
4. Glute Bridge
This exercise is a powerhouse for activating your glutes and hamstrings, which can become weak from prolonged sitting. It's also great for improving hip stability and alleviating lower back pain.
Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and your arms resting by your sides with palms down. Press through your heels and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top, hold for a second, and then slowly lower your hips back down.
Beginner Tip: Avoid arching your back. The movement should come from your hips. Imagine you have a glass of water balanced on your stomach that you don't want to spill.
5. Wall Sit
Want to build serious endurance in your legs without any impact on your joints? The wall sit is your new best friend. It primarily targets the quadriceps, the muscles at the front of your thighs.
Stand with your back flat against a wall. Walk your feet out about two feet in front of you. Slide your back down the wall until your knees are bent at a 90-degree angle, as if you're sitting in an invisible chair. Keep your feet flat on the floor and your back pressed firmly against the wall. Hold this position.
Beginner Tip: You don't have to go to a full 90-degree angle at first. Start with a higher, 45-degree angle and hold for just 15-20 seconds. As you get stronger, you can slide lower and hold for longer.
6. Arm Circles
Simple, yet so effective. Arm circles are a wonderful way to warm up the shoulder joint, improve mobility, and release tension in your neck and upper back.
Stand or sit tall with your arms extended out to your sides, parallel to the floor. Keeping your arms straight, begin to make small, controlled circles forward. After about 30 seconds or 15-20 circles, reverse the direction and make circles backward.
Beginner Tip: Focus on the movement originating from your shoulders, not your elbows or wrists. You can gradually increase the size of the circles to engage more of the muscle.
7. Step-Ups
This functional exercise mimics the motion of climbing stairs, building strength in your legs and glutes one leg at a time. It's also excellent for improving balance and coordination.
Find a low, sturdy step, stair, or even a thick book. Place your entire right foot firmly on the step. Press through your right heel to lift your body up until your right leg is straight. Lightly tap your left toes on the step, then slowly lower yourself back to the starting position. Complete all reps on one side before switching to the other.
Beginner Tip: The height of the step determines the difficulty. Start with the bottom stair in your house. The key is a slow, controlled lowering phase—don't just plop back down.
8. Cat-Cow Stretch
This gentle, dynamic stretch from yoga is a miracle worker for spine mobility and relieving tension in the back and neck. It’s the perfect move to do after waking up or after a long day of sitting.
Start on your hands and knees in a "tabletop" position, with your wrists directly under your shoulders and your knees under your hips. On an inhale (the "Cow" part), drop your belly towards the floor, lift your chest and tailbone, and look forward. On an exhale (the "Cat" part), round your spine towards the ceiling, tuck your chin to your chest, and press the floor away. Flow smoothly between these two positions.
Beginner Tip: Sync your breath with the movement. This isn't about speed; it's about a mindful, gentle stretch. Let your breath guide the pace.
9. Plank from Knees
The plank is famous for its core-strengthening benefits, but a full plank can be too much for a beginner. A plank from your knees provides the same benefits—strengthening your abs, back, and shoulders—in a more accessible way.
Start on all fours. Then, walk your hands forward a few inches and lower your hips so your body forms a straight line from your head to your knees. Your weight should be on your forearms (or hands) and your knees. Engage your core by pulling your belly button in towards your spine. Hold.
Beginner Tip: Don't let your hips sag or stick up in the air. A client of mine at the Goh Ling Yong practice found it helpful to imagine a steel rod running from her head to her knees, keeping everything perfectly aligned.
10. Calf Raises
This simple move is key for strengthening the muscles in your lower legs, which improves ankle stability and balance. Strong calves are the unsung heroes of walking, running, and climbing stairs.
Stand with your feet hip-width apart, holding onto a wall or chair for balance if needed. Slowly press through the balls of your feet to raise your heels as high as you can. Pause at the top for a moment, feeling the contraction in your calf muscles. Slowly lower your heels back to the floor.
Beginner Tip: Focus on the control. The "slowly lowering" part is just as important as the "raising up" part. Don't just let your heels drop.
11. Bird-Dog
This is a fantastic exercise for core stability, balance, and coordination. It teaches your body to keep your torso stable while your limbs are moving, which is crucial for preventing back pain.
Start on your hands and knees in a tabletop position. Engage your core. Slowly extend your right arm straight forward and your left leg straight back at the same time. Keep your back flat and your hips level. Hold for a couple of seconds, then slowly return to the starting position. Repeat on the other side (left arm, right leg). That's one rep.
Beginner Tip: If extending both your arm and leg at the same time is too challenging, start with just the leg. Extend one leg back, bring it in, then extend the other. Once you feel stable, add the arm movement.
12. Standing Torso Twist
A gentle twist is a great way to improve spinal mobility and warm up your core muscles. It can also help release tension built up from sitting in one position for too long.
Stand with your feet shoulder-width apart, knees slightly bent. You can either place your hands on your hips or cross them over your chest. Keeping your hips facing forward, gently twist your upper body to the right. Hold for a second, then return to the center and twist to the left.
Beginner Tip: The movement should be slow and controlled, originating from your core, not from swinging your arms. Only twist as far as is comfortable.
13. Dead Bug
Don't let the name fool you; this is one of the safest and most effective exercises for building deep core strength without straining your lower back.
Lie on your back with your knees bent at a 90-degree angle and your shins parallel to the floor (the "tabletop" position). Extend your arms straight up towards the ceiling. Slowly lower your right arm and your left leg towards the floor at the same time. Go as low as you can without your lower back arching off the floor. Return to the start and repeat on the other side (left arm, right leg).
Beginner Tip: The key is to keep your lower back pressed gently into the floor. If it starts to arch, you've lowered your limbs too far. Start with very small movements.
14. Incline Push-Up
This is the next step up from a wall push-up. By using a sturdy table, countertop, or the back of a sofa, you decrease the angle, which makes the exercise more challenging while still being very manageable.
Place your hands on the edge of a sturdy elevated surface, slightly wider than your shoulders. Step your feet back so your body is in a straight, strong plank position. Bend your elbows and lower your chest toward the surface. Push back up to the starting position.
Beginner Tip: The lower the surface, the harder the exercise. Start with your kitchen counter and, as you get stronger, you can move to a lower coffee table or a bench.
15. Single Leg Raise
This move targets your lower abdominal muscles. By working one leg at a time, you can focus on form and keep your lower back protected.
Lie on your back with your legs straight (or knees slightly bent if you have tight hamstrings). Place your hands under the small of your back for support. Keeping your left leg on the ground, slowly raise your right leg up towards the ceiling until it’s at a 90-degree angle (or as high as you can comfortably go). Slowly lower it back down. Complete all reps on one side before switching.
Beginner Tip: Don't let your lower back arch. The hands underneath you provide feedback. If you feel the pressure on your hands decrease, you're arching. Only lift your leg as high as you can while maintaining that core connection.
16. Standing Side Bends
This simple stretch targets the obliques (the muscles on the sides of your core) and the lats (the large muscles in your back), improving flexibility and releasing tightness.
Stand with your feet hip-width apart and your right hand on your hip. Extend your left arm straight up to the ceiling. Gently bend your torso to the right, feeling a stretch along your left side. Hold for a few seconds, then return to the center. Repeat on the other side.
Beginner Tip: Imagine you are standing between two panes of glass, one in front of you and one behind you. This will help you bend directly to the side, rather than leaning forward or backward.
17. Step-Jacks (Jumping Jack Modification)
Jumping jacks are a classic cardio move, but the high impact isn't for everyone. Step-jacks give you the same movement pattern and heart rate benefits without any jumping.
Start with your feet together and your arms by your sides. Step your right foot out to the side while simultaneously raising both arms overhead, just like in a regular jumping jack. Bring your right foot back to the center as you lower your arms. Repeat on the left side. Continue alternating sides at a brisk pace.
Beginner Tip: The speed is up to you. Start slowly to get the hang of it, and then pick up the pace to increase the cardio challenge.
18. High Knees (Slow Motion)
High knees are excellent for engaging your core and hip flexors and getting your heart rate up. Doing them slowly and deliberately turns them into a strength and stability exercise.
Stand tall with your feet hip-width apart. Lift your right knee up towards your chest, aiming for hip height. Your core should be engaged to keep you from leaning back. Lower it with control and immediately lift your left knee. Think of it as an exaggerated, slow-motion march.
Beginner Tip: Hold onto a wall or chair for balance. This allows you to focus purely on lifting your knee and engaging your core without worrying about falling over.
19. Butt Kicks
This dynamic stretch is great for warming up the hamstrings and quadriceps. It's a low-impact move that also elevates your heart rate.
Stand tall. Start by jogging or marching lightly in place. Begin to exaggerate the back part of the movement, bringing your heel up towards your glute. The goal is to gently kick your own butt. You can keep it low impact by marching, or add a slight jog to increase intensity.
Beginner Tip: Keep your torso upright and your knees pointing down towards the floor as you kick your heels back.
20. Overhead Arm Reach
This is more than just a stretch; it's an act of defiance against the "hunch" that comes from sitting at a desk or looking at a phone. It opens up your chest, shoulders, and entire upper body.
Sit or stand tall. Clasp your hands together and reach them up towards the ceiling, palms facing up. As you reach, take a deep breath in and try to lengthen your entire spine, from your tailbone to your fingertips. Hold for 15-30 seconds, breathing deeply.
Beginner Tip: Don't shrug your shoulders up to your ears. Try to keep them relaxed and down, creating space in your neck. Focus on the feeling of creating length and space in your torso.
Your Journey Starts with a Single Step
There you have it—20 simple, powerful, and achievable moves. The purpose of this list, as we champion here on the Goh Ling Yong blog, isn't to be a workout you do all at once. It's a menu of possibilities. Your only mission today is to pick one.
Just one. Maybe it's the Cat-Cow stretch before you get out of bed. Maybe it's a few chair squats while you wait for your coffee to brew. Or maybe it's a 30-second wall sit while you brush your teeth. The specific move doesn't matter as much as the act of starting.
By taking one small, manageable action, you are casting a vote for the person you want to become. You are building trust with yourself. You are creating momentum. And that momentum, built one move at a time, is what will carry you towards a healthier, stronger, and more confident you.
Your turn! I want you to commit to your first step. In the comments below, tell me: Which one move will you try today?
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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