A Simple Home Workout Routine for Beginners
A full body workout you can do at home with no equipment. Just seven moves, some rest, and about 20 minutes.
What you'll need
- A yoga mat or a soft rug Comfortable clothes A bottle of water A towel A chair (optional, for balance)
- 01
Warm up with marching and arm circles
Stand with your feet hip width apart. March in place for 30 seconds, lifting your knees to about hip height. Then stand still and make big circles with your arms, 10 forward and 10 backward. This gets blood moving to your muscles before you push them harder
- 02
Bodyweight squats
Stand with your feet a little wider than your hips, toes pointing slightly out. Bend your knees and push your hips back, like you're about to sit in a chair. Go down until your thighs are close to parallel with the floor, then push back up through your heels. Do 12 to 15 reps.
- 03
Push ups (on knees if needed)
Get into a plank position with your hands under your shoulders. If it's too hard on your toes, lower your knees to the floor instead. Bend your elbows and lower your chest toward the ground, then push back up. Do 8 to 12 reps. Keep your back flat the whole time, not sagging or piked up.
- 04
Reverse lunges
Stand tall, then step one leg back and lower your body until both knees are bent close to 90 degrees. Push off your back foot to return to standing. Do 10 reps on each leg. Hold onto a chair with one hand if you need help with balance.
- 05
Plank hold
Lower onto your forearms and toes, keeping your body in a straight line from head to heels. Tighten your stomach and squeeze your glutes so your hips don't sag or lift too high. Hold for 20 to 30 seconds. Breathe steadily instead of holding your breath.
- 06
Glute bridges
Lie on your back with your knees bent and feet flat on the floor, close to your hips. Push through your heels to lift your hips up until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower back down. Do 15 reps.
- 07
Cool down and stretch
Lie on your back with your knees bent and feet flat on the floor, close to your hips. Push through your heels to lift your hips up until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower back down. Do 15 reps.
