6 Exercises to Ease into Your 2023 Fitness Plans

three women in workout clothes standing against brick wall

As we ring in the new year and many of us have resolutions we want to achieve, many of those resolutions revolve around overall health. However, suddenly trying to become more active isn’t as easy as it sounds. Not to worry though – we’ve got some exercises for you to ease into your 2023 fitness plans and the best part is that they don’t require any equipment so you can do them at home.

climbing up stairs

Cardio: Use your stairs.

For a simple cardio workout, run up and down your stairs for approximately 15 minutes. If you don’t have stairs inside your home, try finding outdoor stairs somewhere in your community. Otherwise, for an alternative cardio workout, get outside and run. Be sure to incorporate walking, light jogging, and fast-paced runs into your session to maximize your heart rate.

toe touches

Always stretch beforehand.

Stretching is arguably the most important part of a warm up because it allows for your muscles to expand and prepare for your actual workout. Without stretching, you are more prone to cramps and soreness. Find a spot on the floor (preferably one with a softer layer, such as a rug or carpet) and do a few sets of toe touches and arm circles for roughly 10 minutes.

air squats

Air Squats

Stand tall with your feet apart, extend your arms out in front of your chest and slowly bend your knees as you push your hips back to lower toward the floor. Focus on lowering your body as if you were going to sit on a chair. Lower down until your thighs are parallel to the floor and while you exhale, press your heels against the floor and stand back up. Repeat this motion 10 times.



Start by standing and take a step back with one foot. Bend both of your knees about 90 degrees (or as far as it feels comfortable) and be sure that one knee is just above the ground while the other is over your ankle. Hold that position for a few seconds and push back to a standing position off your foot. Repeat this motion 10 times, switch to the other foot and repeat 10 more times.

mountain climbers

Mountain Climbers

Get into a planking position, sustaining yourself with your hands and toes. Drive your knee in toward your chest and then return it to your initial position. Now drive your other knee in toward your chest, return to your initial position, and repeat the motions while alternating each knee. (Try alternating your knees at a faster pace for a challenge!) Continue for 30 seconds.

donkey kicks

Donkey Kicks

Get on all fours with your wrists below your shoulders and your knees below your hips. Bend your knees to a 90-degree angle (or as far as it feels comfortable) and lift your foot toward the ceiling, as if you’re kicking the air. Be sure to keep your core tight and squeeze your glutes. Inhale as you bring your leg back down and do it all over again. Repeat this motion for 30 seconds and alternate your legs.

See – getting into a new fitness routine doesn’t have to be difficult! You don’t have to worry about doing an intense workout or getting a gym membership. You can do these simple exercises from the comfort of your home, at your own pace, without being nervous about having others around you. Implementing some quick, easy exercises into your workout plan will make your 2023 fitness goals seem way more achievable.

To your Balanced health,

The Balanced Company