Happy hump day! Since it’s Wednesday, that means I’m sharing a workout here on Get Fit Fiona. Before I get into the beginner workout that I’ve created, I wanted to share my gym workout from yesterday morning.

I ended up getting to the gym about 30 minutes earlier than I usually do. I woke up an hour before my alarm and tried to go back to sleep, but of course I couldn’t fall back asleep. After 30 minutes I decided that I should just get up and start my day, hence the extra early workout.

I spent 30 minutes on the elliptical doing some steady state cardio. It flew by thanks to listening to the newest Lore podcast. If you like the mysterious and the creepy, be sure to check it out. My cool down was a few laps of the track at a walk to bring my heart rate back down. It was a super quick workout, but I’m still trying to be mindful of my knees, so I figured it was better to do just 35 minutes instead of pushing my luck and having them hurt later on in the day.

And now onto the beginner workout!

Because this is a beginner workout I tried to keep the exercises to things that I think most people would know, even if they don’t workout very often. I’ve added descriptions of all the exercises underneath the graphic just in case.

Looking for a different kind of workout? Check out my workouts page where I have all the workouts I’ve created categorized (lower body, at home workouts, etc.). It’s easy to find whatever you’re wanting.

All of the exercises including the lunges and squats are unweighted (no dumbbells) with the exception of the overhead presses. They’re the only exercise that you’ll need a pair of dumbbells for. In terms of what weight you’ll use, that’s individual to you. Pick a weight that is challenging, but you can complete every single rep (including the very last one) with perfect form. If you can’t go with a lighter weight.

In terms of the specifics of this workout, you’ll do each exercise for 30 seconds. Then take a 30 second rest. Continue on down the list doing the same thing. Once you’ve reached the end after the bicycle crunches, rest for as long as you need before to start at the top again. For a complete workout go through the exercises 3 times.

Knee push ups

Starting on your knees and hands, make sure your body is a straight line from your knees to your hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line.

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.


The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.


Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

Can you fall back asleep if you’ve woken up before your alarm goes off?

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Beginner Workout