Are you planning to start working out but not sure how to actually get started? Well, unlike what most of us like to believe, working out doesn’t have to be a punishment.
Exercising can be fun and enjoyable, and you don’t even have to step out of your home. Here’s a beginner workout plan at home that you need to follow to get fit and sexy.
Working out doesn’t have to be a chore
As our lives become busier and more hectic, finding the time to hit the gym or attend fitness classes can be really challenging. However, staying fit and healthy is crucial for our physical and mental wellbeing.
The good news is that you don’t need to get a gym membership or expensive equipment to get a full-body workout.
All you need to do is have the will and determination to train at home and stick to the best full body workout at home routine we are going to share here. With just a few simple exercises, you can have a full-body workout for beginners at home
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Looking for some routines for a full body workout without equipment for some good gains? Read on.
16 Best exercises for a beginner workout plan at home
Working out at home has become increasingly popular in recent years. A full-body workout at home does not require any fancy equipment or expensive gym memberships.
You can get an effective, comprehensive strength and conditioning workout with only some basic gear or no equipment at all.
Here are 10 exercises for a full body workout at home for beginners that you can do anywhere in your home to boost fitness and tone your body from head to toe.
1. Push-ups
Pushups are arguably the best exercise for building upper body strength and stability. These are classic exercises that target your chest, shoulders, and triceps, but also engage your core muscles.
To do a push-up, start in a plank position with your hands shoulder-width apart. Lower your body down towards the ground, keeping your elbows close to your body, then push back up to a plank position. Repeat this movement for 10-20 reps for 2-3 sets.
If you find standard pushups too difficult, you may start with knees on the floor or hands on chairs. Alternatively, you may also try wall push-ups.
To perform a wall push-up, stand facing a wall with your arms extended in front of you at shoulder height. Place your hands on the wall and lean in, bending your elbows to lower your chest toward the wall. Push back up to the starting position.
To progress, you can make them harder by doing diamond pushups or by elevating your feet on a surface to increase the difficulty. This is one of the best full body workout at home.
2. Squats
Bodyweight squats are a great lower body exercise that can help you build strength and improve mobility. It targets your quads, hamstrings, glutes and core. Squats are a great full body workout without equipment.
To perform a bodyweight squat, stand with your feet shoulder-width apart and your toes pointed slightly outward. Lower your body by bending your knees and pushing your hips back and your chest lifted, keeping your weight in your heels.
Return to the starting position by pushing through your heels. Repeat this movement for 15-30 reps and do 2-3 sets.
Make them easier by doing half squats or harder by holding weights overhead. Hold dumbbells or a barbell across your shoulders for added challenge.
Squats are a compound exercise and are one of the best exercises for building lower body strength and improving overall fitness. This is one of the most important and fundamental exercises for a beginner workout plan at home.
3. Plank
Want to know about the best exercise to lose weight at home? Especially for losing that stubborn belly fat? Let me introduce you to the plank. It is a great exercise for strengthening your core muscles, including your abs and lower back.
To do a plank, start in a push-up position, then lower your forearms down to the ground. Keep your body in a straight line from your head to your heels, and hold for 30-90 seconds and repeat for 2-4 times. Adjust positioning by doing a knee plank or a side plank for variation. You can also build up as you get stronger.
The plank is an isometric exercise that works your entire core. They primarily work the abs, obliques, and lower back muscles, but also engage your shoulders, chest, and legs.
Planks can be done in various positions, including on your forearms or with your arms extended, and can be held for varying lengths of time to increase the challenge.
4. Burpees
Burpees are a high-intensity, full-body exercise that can help you improve your cardiovascular fitness and build strength and endurance.
It targets multiple muscle groups, including the chest, shoulders, arms, abs and legs, along with your back and hip muscles. Burpees can be modified to make them easier or more challenging, depending on your fitness level.
To do a burpee, stand with feet shoulder-width apart, drop into a squat, kick your feet back to a push-up position, then bring your feet back in towards your hands and jump up into the air with your hands overhead.
Repeat this movement for 10-20 reps for 2-3 sets to get your heart rate up and your muscles working. Burpees provide an intense full-body workout in just a minute and work your whole body from head to toe. This is a very important aspect of a full body workout at home for beginners.
5. Tricep dips
Tricep dips are a great exercise for targeting your triceps, shoulders, and chest. To perform tricep dips, sit on the edge of a chair or bench with your hands next to your hips, hands gripping the edge and your fingers pointing forward.
Lift your body off the chair and lower yourself down towards the ground. Keep your elbows close to your body, then push back up to a seated position. Repeat this movement for 10-15 reps.
Tricep dips are a great exercise for building upper body strength and improving tricep definition. Tricep dips can be done with a chair or bench, and can be modified to make them easier or more challenging.
6. Lunges
Lunges are another exercise that work your lower body, specifically your glutes, quadriceps, and hamstrings.
To do a lunge, stand with your feet hip-width apart, then step forward with one foot. Lower your back knee down towards the ground, while bending both knees to create 90-degree angles.
Then push back up to return to the starting position and repeat on the other side. Alternate legs for 10-20 reps on each side for 2-4 sets.
Lunges work one leg at a time and rebalance your core, build lower body strength and improve balance and stability. Lunges can be done with or without weights, and you can vary the distance and direction of your lunges to target different muscles.
Do stationary lunges or walk around the space with your lunges. Hold weights for added difficulty.
Want to know more about the best workout for beginners at home? Here we go.
7. Mountain climbers
Mountain climbers are a dynamic exercise that work your entire body, especially your core and cardiovascular system.
To perform mountain climbers, start in a push-up position and bring one knee to your chest, then quickly switch legs back and forth as if you’re running in place. Keep your hips low and your core engaged, and repeat this movement for 10-15 reps on each side. Move as quickly as you can for 30-90 seconds, 2-4 times.
Mountain climbers are a high-intensity exercise that work your abs, arms, and legs. It works your whole core and builds resistance and endurance through range of motion.
They primarily work the abs, obliques, and hip flexors, but also engage the shoulders, chest, and legs. Mountain climbers can be done at a fast or slow pace, depending on your fitness level. This is one of the most effective exercises for a beginner workout plan at home.
8. Bicycle crunches
Bicycle crunches are a variation of the traditional crunch that work your abs and obliques. To perform a bicycle crunch, lie on your back with your hands behind your head and your legs in a tabletop position.
Bring your knees up to a 90-degree angle, then alternate bringing your elbow to your opposite knee. Repeat this movement for 10-15 reps on each side.
Apart from your core muscles, bicycle crunches also engage the hip flexors and lower back muscles. It can be done with or without weights, and can be modified to make them easier or more challenging. This is one of the best exercise to lose weight at home.
9. Superman
The Superman exercise is a great exercise for building lower back strength and improving posture. It primarily works the erector spinae muscles in the lower back, but also engages the glutes and upper back muscles.
The Superman can be done with or without weights, and can be modified to make it easier or more challenging.
This exercise works your lower back and glutes. To perform a Superman, lie face down on the ground with your arms and legs extended. Lift your arms, chest, and legs off the ground as high as you can, then lower them back down. Repeat this movement for 10-15 reps.
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10. Jumping jacks
Jumping jacks are a simple but effective exercise for improving cardiovascular fitness and engaging multiple muscle groups. They primarily work the legs, but also engage the arms, shoulders, and core. Jumping jacks can be done at a moderate or high intensity, depending on your fitness level.
To perform a jumping jack, start with your feet together and your arms at your sides. Jump up and spread your legs out to the side, while raising your arms above your head.
Then jump back to the starting position, lowering your arms back down to your sides. Repeat this movement for 10-15 reps. Jumping jacks are great for people looking for a full body workout without equipment.
11. Calf raises
Calf raises work your calves, hamstrings, glutes and core. Stand up straight and lift your heels so you’re on your tiptoes. Hold for a second and lower back down. Do 2-3 sets of 15-30 raises. While this may not seem important enough, this is among the most beneficial exercises for a beginner workout plan at home.
12. Bodyweight rows
Bend at your hips with your knees slightly bent and grab onto something sturdy behind you like a table leg. Bend elbows and pull your chest up to the object by drawing your shoulder blades back. Lower back down with straight elbows. It works your back muscles. Do 2-3 sets of 10-15 reps.
You can also do bent over rows or seated rows with resistance bands to work your back muscles. Do 3 sets of 10-15 reps with each arm. Hold weights to make them harder.
13. Walking in place
This is one of the simplest exercises as you just walk in place swinging your arms. Do this for 10-30 minutes at a time to provide aerobic exercise. Make it more challenging by lifting your knees higher.
Walking or marching in place gets your heart rate up and loosens up your joints and muscles. Swing your arms for added challenge. Do this for 1 to 3 minutes non-stop. Cool down with some light jogging in place.
14. Jump rope
Looking for the best full body workout at home? Well, look no further? If you have a jump rope, this provides an excellent cardio workout. Aim for 10-30 minutes of continuous jumping, taking short breaks as needed. It works legs, core and improves footwork and coordination.
15. Glute bridges
Glute bridges are a great exercise for building lower body strength and improving posture. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the ground.
Lift your hips up toward the ceiling, squeezing your glutes at the top, then lower back down. This is one of easiest yet helpful exercises for a beginner workout plan at home.
16. Bird dog
The bird dog exercise is a great way to improve core stability and balance. To perform a bird dog, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Lift one arm and the opposite leg, keeping your hips and shoulders level. Hold for a few seconds, then lower back down and repeat on the other side.
Follow the above exercises for one of the best workout routines for beginners at home to lose weight and to get ripped.
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How many reps and sets should you do for each exercise?
You can do these exercises for a beginner workout plan at home for one minute each with 30 seconds break in between each new set. Repeat 2-3 times for a complete full-body workout which should take around 20-30 minutes.
The number of reps and sets you should do for each exercise depends on your fitness level and goals. If you’re new to exercise or just getting back into a routine, start with 1 or 2 sets of each exercise and aim for 10-15 repetitions per set.
As you become more comfortable with the exercises and your fitness level improves, you can gradually increase the number of sets and repetitions. For strength training, aim to do 3-4 sets of each exercise with 10-12 repetitions per set. This will help you build muscle and increase strength.
For endurance training, aim to do 2-3 sets of each exercise with 15-20 repetitions per set. This will help you improve cardiovascular fitness and muscular endurance.
It’s important to listen to your body and adjust the number of reps and sets as needed. If you find that a particular exercise is too challenging or causing pain or discomfort, reduce the number of reps or sets or modify the exercise.
On the other hand, if an exercise is too easy, increase the number of reps or sets or add weight or resistance.
When following a full body workout at home for beginners, remember to also include rest days in your workout routine to allow your muscles time to recover and grow.
Aim to workout 3-5 times per week, depending on your goals and fitness level, and allow for at least one rest day in between workouts.
Incorporating these exercises into your at-home workout routine can help you achieve a full-body workout that targets multiple muscle groups and improves overall fitness.
Things to remember for a beginner workout plan at home
When doing a workout for beginners at home, start with a few repetitions of each exercise and gradually increase as you become more comfortable and confident. It’s also important to warm up before exercise and to cool down and stretch afterward to prevent injury and promote recovery.
Be sure to start slowly and listen to your body. Have consistency and stay active as much as possible for both physical and mental well-being during this time. You should also remember to vary your exercises and challenge yourself as you progress in your fitness journey.
While these exercises are great for a full-body workout, they may not be suitable for everyone. If you have any injuries or medical conditions, be sure to consult with a doctor before starting any exercise program.
Mistakes to avoid for a beginner workout plan at home
Here are some common mistakes that you should avoid when doing at-home workouts:
1. Lack of warm up
Always start with a 5-10 minute warm up to loosen your joints and muscles before an intense at-home workout, such as walking in place, gentle jogging, light bodyweight exercises. This helps prevent injury and allows for better performance.
2. Poor form
Make sure you are doing each exercise with the proper form. Learn how to do exercises correctly before starting a routine. Poor form provides little benefit and increases injury risk.
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3. Overtraining
Don’t overdo your at-home workouts, especially when getting started. Start slowly and listen to your body. If you’re overly sore, tired or unable to maintain good form, you’ve overtrained and need rest. This is very important to keep in mind when following a beginner workout plan at home.
4. Not including rest days
Rest days are just as important as workout days. Allow at least one or two rest days each week with no exercise. Rest days allow your muscles to recover and get stronger.
5. Lack of progression
Increase weights, hold positions longer, and add sets/reps over time as your strength improves. If you continue with the exact same routine workout after workout, you won’t build muscle or break through fitness plateaus.
6. Not cross-training
When doing the best full body workout at home, include different types of exercise in your routine, such as strength, cardio, HIIT, etc.
For example, do bodyweight exercises one day, go for a walk the next, do an at-home workout using weights the following day. Cross-training provides comprehensive fitness benefits.
7. Forgetting to cool down
Finish each workout with a 5-minute light cardio cool down like walking in place. This helps gradually decrease your heart rate and body temperature after exercise. It improves flexibility and reduces injuries.
8. Poor tracking
Can you know if you’re improving if you don’t track your workouts? Use a journal, notebook, spreadsheet, calendar, fitness tracker or app to record your workouts and hold yourself accountable.
Following these tips and avoiding common mistakes will make your at-home workouts much more effective and help you achieve real fitness progress over time.
How to track your progress
There are several ways to track your progress with exercises for a beginner workout plan at home –
1. Use a workout journal or notebook
When you are doing the best full body workout at home, make sure to record the exercises you do, number of sets and reps, duration, weight used (if any), and how difficult you found the workout. Look for improvements over time.
2. Set specific and measurable goals
For instance, aim to do 3 sets of 20 pushups instead of just a few. Or hold a plank for 2 minutes instead of 30 seconds. Beating your goals will show you getting stronger.
3. Include rest days
As mentioned earlier, rest days are just as important as workout days. Record your rest days too so you can see your overall progress and not just temporary boosts from new workouts.
4. Take progress photos or videos
Looking at side-by-side photos or videos of yourself doing an exercise at the beginning and end of your routine can be a major motivation boost. See your form improve and muscles tone over weeks and months.
5. Use dumbbells or resistance bands
As you get stronger, add more weight using dumbbells, resistance bands or create your own weight solutions (like a backpack full of books). Tracking the added weight will prove your growing strength.
6. Consider investing in some basic fitness trackers
Things like fitness trackers, smart watches, heart rate monitors, etc can record your calorie burn, heart rate, steps taken and other metrics to keep you on track.
7. Join an online community
Joining reddit forums/facebook groups centered around at-home workouts can keep you encouraged and progressing. You can share milestones and tips to stay on course.
Consistency and tracking your progress, even at home, will keep you motivated and make the most of your workouts. Build the habit of working out and your strength and fitness will follow.
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How to stay motivated to work out at home
Here are some simple yet effective tips to stay motivated for being consistent with your exercises for a beginner workout plan at home –
1. Set clear goals
What do you want to achieve with your workouts? Set specific and measurable goals to stay focused, such as building strength, improving stamina, losing weight, gaining flexibility, etc. Set quarterly, monthly and weekly goals to keep progressing.
2. Find workouts you enjoy
If you hate the workouts you’re doing, you won’t stick with them. Try different exercises and classes to find things you love, such as bodyweight circuits, yoga, HIIT training, strength training, etc. Having fun will keep you motivated.
3. Play upbeat music
Put on your favorite energizing playlist to keep you moving. Upbeat pop, rock, hip hop or Latin music works great for at-home workouts. Sing or dance along for added motivation.
4. Workout with a friend
As much as at-home workouts are convenient, working out with an exercise buddy can keep you more accountable and motivated. Try video chatting with a friend for your workouts. Competition and support from others enhances motivation.
5. Set a schedule and routine
Decide on the days and times you will work out each week and stick to that routine. Consistency builds motivation through habit. Even working out 3-4 times a week for 30 minutes can have significant results over long periods of time.
6. Record your workouts
Seeing your progress through pictures or videos boosts motivation to continue improving and gaining more value from your efforts.
7. Find motivation through rewards
Treat yourself to something you enjoy each time you achieve your weekly fitness goals. Whether it’s new workout clothes, meal prepping tools or subscription services, rewards keep you eagerly anticipating your next milestone.
8. Watch fitness videos or inspiration
Follow fitness experts and instructors on YouTube or Instagram for short workout videos, motivation and accountability. Their energy and successes can energize you to push through challenges. Look for people with realistic goals and journeys similar to your own.
9. Remember your motivation and goals
Keep photos, screenshots, vision boards or reminders of your fitness motivations and goals on your devices or walls to stay inspired. Visualization and constant reminders maintain fuel for your motivation fire.
Work your way to fitness
Incorporating regular exercises for a beginner workout plan at home into your daily routine is one of the best things you can do for your health. At-home workouts can be just as effective as gym memberships if you are strategic and consistent.
Focusing on fundamentals like proper form, progressive overload, recovery, and tracking your progress will empower you to achieve strength, endurance, balance and flexibility gains at home without expensive equipment.
The key is committing to your at-home workouts and being accountable. With dedication and the right approach, at-home workouts can transform your health and fitness.
When you are consistently achieving success at home, your workouts will become second nature and the results will motivate you further.
With these 16 exercises for a full-body workout, you can easily achieve your fitness goals from the comfort of your own home.
Remember to take it at your own pace, listen to your body, and prioritize proper form over quantity of reps. With consistency and dedication, you can achieve a strong and healthy body.
So, what are you waiting for? Grab your workout clothes, clear some space in your living room, and get ready to sweat!
Stay active, stay strong. Keep moving no matter where your workouts take place! Consistency is key. You’ve got this.
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