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5 Best At-Home Workouts for Beginners

These beginner-friendly workouts cater to a variety of preferences.
FACT CHECKED BY Alexa Mellardo

Embarking on a fitness journey can be both exciting and overwhelming—especially for my clients who are just starting out. However, with the right at-home workouts at your fingertips, you can kickstart your fitness routine without the need for expensive gym memberships or fancy equipment. These at-home workouts for beginners offer a diverse range of exercises to target different muscle groups. From strength training to cardio, these home routines provide a well-rounded approach to improving overall fitness.

Starting a new routine doesn't have to feel intimidating. Rather, it can be enjoyable and accessible with these at-home workouts for beginners on deck. Whether you prefer the mindful approach of yoga, the intensity of HIIT, or the muscle-building benefits of strength training, these workouts cater to a variety of preferences. Remember to start at your own pace, gradually increasing intensity as your fitness level improves. Stay consistent, listen to your body, and enjoy the transformative journey towards a healthier, stronger you.

Workout #1: Bodyweight Circuit—Full-Body Blast

This workout requires no equipment, making it perfect for beginners who are just starting their fitness journey. Bodyweight exercises not only build strength but also improve flexibility and endurance.

1. Squats


Stand with your feet shoulder-width apart. Lower your body as if sitting back on a chair, keeping your back straight. Perform three sets of 12 to 15 reps.

2. Pushups

illustration of pushups

Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your chest toward the floor while keeping your body in a straight line. Perform three sets of 8 to 12 reps.

3. Planks


Begin in a forearm plank position with your body forming a straight line. Hold the position, engaging your core muscles. Aim for three sets, gradually increasing the duration from 30 seconds to one minute.

4. Jumping Jacks

jumping jacks

Stand with your feet together, then jump up while simultaneously raising your arms and spreading your legs. Return to the starting position, and repeat. Incorporate three sets of one minute each.

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Workout #2: Yoga Flow—Mindful Strength and Flexibility

Yoga is an excellent choice for beginners, offering a combination of physical and mental benefits. It enhances flexibility, builds strength, and promotes relaxation through controlled breathing.

1. Downward Dog

downward dog

Start in a plank position, and lift your hips toward the ceiling, forming an inverted "V" shape. Hold for 30 seconds, aiming for three sets.

2. Warrior II Pose

warrior II

Stand with your feet wide apart and extend your arms parallel to the floor. Bend your front knee, keeping it directly above the ankle. Hold for 30 seconds on each side, completing three sets.

3. Cat-Cow Stretch

cat-cow pose illustration

Begin on your hands and knees, alternating between arching and rounding your back. Perform three sets of 10 reps.

4. Tree Pose

tree pose

Stand on one leg, and place the sole of the opposite foot against the inner thigh or calf. Hold for 30 seconds on each leg, completing three sets.

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Workout #3: Dumbbell Strength Training—Build Lean Muscle

Introducing dumbbells adds resistance to your workout, promoting muscle growth and increasing overall strength.

1. Goblet Squats

dumbbell goblet squat illustration

Hold a dumbbell close to your chest. Perform squats with the added weight. Aim for three sets of 10 to 12 reps.

2. Dumbbell Rows

Woman doing Dumbbell bent over row

With a dumbbell in each hand, bend at the hips and knees while keeping your back straight. Row the weights toward your hips. Perform three sets of 10 reps per arm.

3. Lunges

woman Weighted Lunges

Hold a dumbbell in each hand. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Perform three sets of 12 lunges per leg.

4. Shoulder Presses

illustration of dumbbell shoulder press

Hold a dumbbell in each hand at shoulder height. Press the weights overhead, extending your arms. Aim for three sets of 10 to 12 reps.

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Workout #4: High-Intensity Interval Training (HIIT)—Torch Calories

HIIT workouts are efficient for burning calories and improving cardiovascular health. They involve short bursts of intense activity followed by brief rest periods.

1. Jump Squats

jump squats

Perform squats, and explosively jump as you rise. Land softly, and immediately go into the next squat. Incorporate three sets of 20 seconds on and 10 seconds off.

2. Burpees


Start in a standing position, drop into a squat, kick your feet back into a plank, and then immediately return to a squat before jumping up. Complete three sets of 12 to 15 reps.

3. Mountain Climbers

mountain climbers exercise

Begin in a plank position, and alternately drive your knees toward your chest in a speedy fashion. Perform three sets of 30 seconds on and 15 seconds off.

4. High Knees

high knees

Stand and jog in place, bringing your knees as high as possible. Incorporate three sets of one minute each.

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Workout #5: Pilates Core Workout—Strengthen and Stabilize

These at-home workouts for beginners wrap up with Pilates. Pilates focuses on core strength, stability, and flexibility, making it an excellent choice for beginners looking to improve posture and tone abdominal muscles.

1. Hundred

Lie on your back, lift your legs, and pump your arms up and down. Aim for three sets of 100 pumps, gradually increasing intensity.

2. Planks with Leg Lifts

illustration of plank leg raise, floor exercises to change your body shape after 40

Begin in a plank position, and lift one leg at a time. Perform three sets of 12 to 15 lifts per leg.

3. Pilates Roll-up

Start lying down, extend your arms overhead, and slowly roll up, reaching toward your toes. Aim for three sets of 10 to 12 roll-ups.

4. Bicycle Crunches

woman doing bicycle crunches

Lie on your back, and bring one knee toward your chest while rotating your torso to touch the opposite elbow. Perform three sets of 15 to 20 reps per side.

Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
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