A trainer says anyone new to exercise should start by doing these two moves for five minutes every day

A man and a woman in sportswear are performing elevated push-ups on a picnic table outdoors. Their arms are straight and they are leaning over the table, holding themselves at an angle. Behind them we see grass and bushes.

Getting back into exercise after a break can be daunting but a mobility coach and trainer says you only need to spend five minutes a day doing a couple of moves to see improvements.

Personal trainer Mike Chang, who runs the fitness program Flow60, swears by elevated push-ups and squats for beginners. Push-ups will help you build your chest, shoulders, arms and back, while squats will strengthen your glutes and thigh muscles.

Chang says practicing these equipment-free moves will help you gradually build strength, eventually allowing you to take on more challenging exercises.

How to do Mike Chang’s two-move workout

A post shared by Mike Chang | Flow60 (@mikechangofficial)

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Chang recommends doing both moves for 30 seconds. Repeat the moves for a total of five minutes, allowing for rest as needed, and commit to doing them every day if possible.

"It’s simple and easy but don’t be fooled, it’ll still put a burn in your muscles," Chang told his 3.9 million Instagram followers.

The two exercises in this routine are popular strength training staples, which feature in most beginner bodyweight workouts. It’s a good idea to learn to do them properly, to make sure you’re targeting the right muscles. Have a read through our guides on how to squat and how to do a push-up if you need some pointers.

Why it’s important to ease into exercise

When you’re new to exercise or returning after a break it’s important to start slowly to allow for adaptation. That means gradually increasing the intensity and frequency of your workouts, to minimize the risk of injury.

This is especially important if you are coming back to fitness after a break or injury. Just because you lifted a certain weight before doesn’t mean it’s a good idea to grab the same dumbbells. Start with lighter loads and gradually increase them as your body readjusts.

If you keep progressing slowly, constantly challenging your muscles, you’ll still be adhering to the all-important progressive overload principle and increasing your strength and fitness. You are also more likely to stick to a new fitness routine if you don’t over-stretch yourself with a plan that is too difficult.