Starting a fitness routine can feel overwhelming, especially if you’re new to exercising. The good news is that you don’t need fancy equipment or a gym membership to get started. Home workouts are a convenient and effective way to begin your fitness journey. Whether you want to build strength, improve flexibility, or boost cardiovascular health, there are plenty of beginner-friendly exercises you can do from the comfort of your home. Here’s a list of some of the best workouts for beginners to help you get started.
1. Bodyweight Squats
Bodyweight squats are an excellent lower-body exercise that targets your quadriceps, hamstrings, and glutes. They also help improve your balance and flexibility.
How to do it:
- Stand with your feet shoulder-width apart and your toes slightly pointed out.
- Bend your knees and lower your hips as if you’re sitting in a chair.
- Keep your chest up, your back straight, and your knees aligned with your toes.
- Lower yourself until your thighs are parallel to the floor, then push through your heels to return to the starting position.
Tips:
- Start with 10-15 reps and gradually increase as you get stronger.
2. Push-Ups
Push-ups are one of the best exercises to strengthen your upper body, focusing on the chest, shoulders, and triceps. They also help engage your core.
How to do it:
- Start in a plank position with your hands placed slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows while keeping your body straight.
- Push yourself back up to the starting position, focusing on engaging your core and chest.
Modified version for beginners: If regular push-ups are too difficult, try knee push-ups. Perform the same movement, but keep your knees on the ground for support.
Tips:
- Start with 5-10 reps, and increase as you build strength.
3. Plank
The plank is a great core exercise that also works your shoulders, back, and legs. It’s simple but effective for building endurance and stability.
How to do it:
- Start in a push-up position, but instead of lowering your body, hold it in a straight line from head to heels.
- Keep your elbows directly under your shoulders and engage your core, glutes, and legs to hold the position.
- Hold for 15-30 seconds and gradually increase your time as you get stronger.
Tips:
- Focus on maintaining a straight line from head to heels. Don’t let your hips sag or your shoulders shrug up.
4. Lunges
Lunges are great for building strength and stability in your legs and glutes. They also improve balance and coordination.
How to do it:
- Start by standing with your feet hip-width apart.
- Step forward with one leg, lowering your hips so that both knees bend at 90-degree angles.
- Push off the front foot to return to the starting position and repeat on the other side.
Tips:
- Perform 10-12 reps on each leg.
- Keep your upper body upright and your front knee aligned with your ankle.
5. Glute Bridges
Glute bridges are an effective exercise for strengthening the glutes, hamstrings, and lower back. They also promote hip stability.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms by your sides for support.
- Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower your hips back down and repeat.
Tips:
- Start with 12-15 reps and gradually increase the number as you gain strength.
6. Mountain Climbers
Mountain climbers are a full-body exercise that elevates your heart rate, helping to build cardiovascular fitness while targeting multiple muscle groups.
How to do it:
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Quickly alternate bringing your knees toward your chest, as if you’re “climbing.”
- Continue switching legs at a fast pace, keeping your core engaged and your body stable.
Tips:
- Start with 20-30 seconds of mountain climbers and gradually increase the time as you build endurance.
Also read other lifestyle articles on Destyless:
- Benefits of Exercising for Just 30 Minutes a Day
- Signs You Need to Visit a Doctor Immediately
- The Role of Gut Health in Overall Well-being
7. Standing Side Crunches
Side crunches target your obliques (the muscles on the sides of your abdomen). They help improve core strength and stability.
How to do it:
- Stand with your feet hip-width apart and place your hands behind your head.
- Lift your right knee toward your right elbow while simultaneously bringing your right elbow down toward your knee.
- Return to the starting position and repeat on the left side.
Tips:
- Start with 12-15 reps per side, and increase as your core strength improves.
8. Superman Exercise
The Superman exercise targets your lower back and glutes while also engaging your shoulders and arms. It’s a great way to strengthen your posterior chain.
How to do it:
- Lie face down on the floor with your arms extended in front of you.
- Lift your arms, chest, and legs off the floor simultaneously, squeezing your glutes and lower back muscles.
- Hold for a second at the top, then lower back down.
Tips:
- Start with 10-12 reps and gradually increase the number as your strength improves.
9. Jumping Jacks
Jumping jacks are a classic cardiovascular exercise that also helps improve coordination and full-body strength. They are perfect for getting your heart rate up and working multiple muscle groups.
How to do it:
- Start by standing with your feet together and arms by your sides.
- Jump your feet out while raising your arms overhead.
- Jump back to the starting position.
Tips:
- Start with 30 seconds and gradually increase the time as your endurance improves.
10. Chair Dips
Chair dips are a simple but effective exercise for targeting the triceps (the back of your arms) and building upper body strength.
How to do it:
- Sit on the edge of a chair or bench, with your hands resting on the edge, fingers pointing forward.
- Slide your hips off the edge and lower your body by bending your elbows to about 90 degrees.
- Push yourself back up to the starting position.
Tips:
- Start with 8-10 reps and increase the number as you build strength.
Creating a Beginner-Friendly Home Workout Routine
To create a balanced workout routine, you can combine these exercises for a full-body workout. For example, try the following beginner workout circuit:
- 10 bodyweight squats
- 8-10 push-ups (or knee push-ups)
- 15-20 mountain climbers
- 12-15 lunges per leg
- 30-second plank
- 10-12 glute bridges
- 15-20 jumping jacks
Repeat the circuit 2-3 times, depending on your fitness level. Take 30-60 seconds of rest between each exercise and 1-2 minutes of rest between circuits.
Final Tips
- Start slow and progress gradually: It’s important to listen to your body and not overdo it. Start with a few repetitions and gradually increase the intensity and volume as you get stronger.
- Warm up and cool down: Don’t forget to warm up before exercising (e.g., by doing light cardio or dynamic stretching) and cool down afterward with static stretches.
- Be consistent: Aim to exercise 3-4 times a week for the best results, and remember that even short workouts add up over time.
With these beginner-friendly exercises, you can build a strong foundation and work toward your fitness goals in the comfort of your home.
