How to Start Exercising: A 20-Minute Routine

By , Jessica Smith, Certified Personal Trainer
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.

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PIZZA5152 3/13/2021
Good workout Thanks Report
:) Report
CECELW 11/27/2020
I love Jessica Smith workouts. She's young, but her workouts can be modified Report
CD26508743 11/25/2020
Thanks?? Report
WHOAMOM2 10/22/2020
Fantastic article, thanks so much !! Report
PLCHAPPELL 9/18/2020
Got the routine down Report
Thank you. Report
Thank you for the article, you are an inspiration to us all. here is a great way i found to lose belly fat. i hope it helps others as well. Report
Great beginner workout Report
Thanks Report
Thank you for sharing. Report
Wow - surprised how much of a work out that was. Have been out of the habit. Just wish could easily record it in Spark. Report
Adapting it to my abilities will happen. Report
Thank you. Report
Thanks! Report
Thanks Report
Great workout! Thanks! Report
Great! Thanks, Jessica! Report
Great workout Report
thanks Report
Work it! Report
Great! Thank you! Report
Awesome. Report
Great workout. Thanks. Report
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
Great. Thank you Report
That was a great workout Report
Thanks Report
Thank you! Report
Doing your exercise at home works fine!!! Report
Good share! Report
Be an inspiration to those around you by making the most of each day. Report
Music makes exercise possible! Report
These are great videos Report
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! Report
How do I track this? Report
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! Report
This looks so great! Report
I am s/p stroke with deficits but was able to follow along surprisingly well. THANK YOU! Report
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 Report
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 Report
Awesome! Thank you for starting with the basics!
Amazon says your 3 DVD set is unavailable!
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. ;-( Report
Great workout that teaches correct form Report
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. Report
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. Report
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. Report
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? Report