Making Exercise Easy for Beginners

Workout structure and duration are some of the most frequently asked-about topics, and it’s easy to see why. Over time, exercise programs have become increasingly complicated. With options like super-sets and pyramid sets and varying rest intervals, it can feel like you need an advanced degree just to navigate an online workout plan. Then there’s the daunting suggestion that you need to exercise for a full hour to see any results. It begs the question: is all this complexity really necessary for noticeable results? Do you really need to do that dreaded exercise for 60 minutes to see benefits (an exaggeration, of course)?

If you’re new to working out and concerned about complicated routines or lengthy sessions because “everyone else is doing it,” there’s fresh research that offers a different perspective. This might help take away some of the confusion and intimidation from fitness, making it more manageable and sustainable. What seems like second nature to seasoned exercisers can be quite perplexing to beginners.

While complex workouts can be effective, a 2014 study showed that simpler routines (like pre-exhaustion workouts) performed at a high intensity can be just as successful over a 12-week period. Both approaches are equally effective, so beginners can keep their workouts straightforward and still see results if they maintain high intensity. The complex sets and rest intervals are more about personal preference. If you enjoy them, great—but they’re not mandatory. Keep it simple but intense for maximum results, meaning push yourself to max effort during your workouts.

We’ve all used the “I’d work out if I had more time, but I only have 15 minutes” excuse. Well, that won’t fly anymore. A study from 2014 discovered that even short bursts of exercise, like running for less than an hour a week, can significantly improve heart health and lower the risk of heart disease, just like longer workouts (up to three hours a week), both reducing risks by 45%. Both approaches also cut down the overall mortality risk by up to 30%, with runners living, on average, three years longer than non-runners. So yes, exercise is important! The key factor is consistency in your routine to truly boost cardiovascular health.

This doesn’t mean you should cut back on exercise—quite the opposite. Make it a consistent part of your week, even if it’s just a 10 or 20-minute session, as it can greatly benefit your overall health. So, no more falling back on that tired excuse! While I admit one or two studies don’t establish concrete facts, they can guide smarter and more efficient exercise practices.

This isn’t a suggestion for everyone to shorten their workouts or abandon their current routines. Many enjoy extended or specialized workouts—myself included. Instead, the message is that taking charge of your health with exercise doesn’t have to be daunting. It can be a rewarding and sustainable part of your day without consuming all of it. For beginners, remember: you’ve got this!