Getting fit doesn’t have to start at the gym. Whether you're staying indoors, avoiding gym fees, or just starting your fitness journey, home workouts can be just as effective—and you don’t need any equipment!
Here are 10 beginner-friendly workouts you can do at home using just your bodyweight.
1. Jumping Jacks
Great for: Warm-up, full-body activation
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| Photo by Pavel Danilyuk |
Jumping jacks are a classic cardio move to get your blood pumping. Do them at a moderate pace for 30–60 seconds to warm up your body.
🕒 Do: 3 sets of 30 seconds
2. Wall Sit
Great for: Quads, glutes, and endurance
Slide down a wall until your knees are at a 90-degree angle. Hold the position like you’re sitting on an invisible chair.
🕒 Do: 3 sets of 30 seconds hold
3. Push-Ups
Great for: Chest, shoulders, and arms
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| Photo by Domagoj Bregant |
If regular push-ups are hard, start on your knees. Keep your back straight and go as low as you can.
🕒 Do: 3 sets of 8–10 reps
4. Glute Bridges
Great for: Glutes and lower back
Lie on your back, knees bent, feet flat on the floor. Lift your hips to form a straight line from shoulders to knees.
🕒 Do: 3 sets of 12 reps
5. Plank
Great for: Core strength
Planks strengthen your entire core. Start with short holds and increase gradually.
🕒 Do: 3 sets of 20–30 seconds
6. Bodyweight Squats
Great for: Legs and lower body
Stand with feet shoulder-width apart, lower your hips back and down like sitting in a chair.
🕒 Do: 3 sets of 10–15 reps
7. Arm Circles
Great for: Shoulder mobility and toning
Hold your arms straight out and rotate small circles forward and backward. Simple but effective!
🕒 Do: 3 sets of 30 seconds (each direction)
8. Mountain Climbers
Great for: Core, cardio, and agility
From a push-up position, drive your knees toward your chest one at a time like you’re running in place.
🕒 Do: 3 sets of 20 seconds
9. Leg Raises
Great for: Lower abs
Lie on your back and raise both legs together without bending the knees. Keep your hands under your hips for support.
🕒 Do: 3 sets of 10–12 reps
10. High Knees
Great for: Cardio and lower body activation
Jog in place while lifting your knees as high as possible. Great to end your session with energy.
🕒 Do: 3 sets of 30 seconds
✅ Quick 10-Minute Beginner Circuit (Optional):
- Jumping Jacks – 30s
- Push-Ups – 10 reps
- Squats – 15 reps
- Glute Bridge – 12 reps
- Plank – 30s
- ⏱️ Repeat 2x
📝 Final Tips for Beginners:
- Start slow and focus on form.
- Do a 5-minute warm-up and cool down.
- Hydrate before and after your session.
- Be consistent—progress comes with time!
💪 Whether your goal is to get stronger, lose weight, or just feel better—these simple workouts can get you moving. No gym, no excuses!