At-home workout routines for beginners focus on bodyweight movements that build strength, mobility, and fitness without requiring equipment. A typical beginner-friendly session can include a warm-up, circuit of key exercises, and cool down[1][2].
Sample Beginner Home Workout Routine:
- Warm-up (5–10 minutes): Jog on the spot, squat rotations, forward lunges, side lunges, and arm circles[1][6].
- Circuit (repeat 2–3 times):
- 20 Bodyweight squats[5]
- 10 Push-ups (on knees or against a wall if needed)[2][5]
- 10–15 Stationary or walking lunges (each leg)[2][5]
- Bridge (10–15 reps): Lie on your back, lift hips up, and squeeze glutes[2][4]
- Bird dog (10 reps per side): From all fours, extend opposite arm and leg, engage your core[2][4]
- Plank hold (15–30 seconds): Rest on forearms and toes, keeping core tight[2][5]
- Chair squats (sit back to a chair, stand up)[2]
- Optional: 30 Jumping jacks for cardio[5]
- Cool down (5 minutes): Stretches like child’s pose, cat/cow, pigeon pose, and neck stretching[1].
For best results, aim for 2–3 circuits, resting 30–60 seconds between sets, and workout 2–5 times per week depending on your schedule and how your body feels[2][4]. Listen to your body and increase difficulty gradually[1].
Key Tips for Beginners:
- Warm up before starting and cool down afterward to prevent injury[1].
- Stay hydrated and maintain a balanced diet to fuel your routine[1].
- Focus on proper form rather than speed or intensity.
- Gradually increase reps, sets, or difficulty as you progress[1].
- Take at least one rest day per week[4].
References
- [1] At-home workouts for beginners (Nuffield Health)
- [2] 30 Moves to Make the Most of Your At-Home Workout (Healthline)
- [4] No Equipment Home Workouts: strength workouts (UT Rec Sports PDF)
- [5] The Beginner Bodyweight Workout: 20-Minute Routine (Nerd Fitness)
- [6] 15 Minute ULTIMATE BEGINNER Home Workout (YouTube)