Last Updated on May 21, 2025 by shawnshealth
Home workout routines for beginners are the perfect way to build strength and muscle at home. Try these 7 powerful routines and start seeing results fast!
Author’s Note: Must Read re. Home Workout Routines for Beginners
If only I could be there and train each one of you, at least to start out and lead you through home workouts for beginners. It is difficult to explain everything in an article. So let me try here to prep you for the exercises suggested below.
1. Push, Pull, Legs. If you have a pushing exercise (push-ups for example), a pulling exercise (inverted rows or pullups), and squats or lunges then you will be just fine and can increase by doing 2 or 3 sets of each 2 or 3 times per week with at least a day between workouts. However, I have included several suggestions if you find that one method or several might suit you better.
2. The rep ranges and exercises in this article are all suggestions and can be a great addition to your regimen, but you decide how you want to arrange that. Do each exercise in a circuit, moving from one to another until finished with each exercise at least once, then repeating the circuit again as many times as you want or are able. Or do what I prefer and that is finish each exercise first for the number of sets then move on to the next exercise and repeat.
3. Repetitions are the number of times you perform a set of an exercise. This is such a varied number that it’s so difficult to pinpoint how any single person should do this. We are all individuals, and our training can be very individualized as well. Possibly because of how you are made or even just your preference. Start out with the suggestions made in this article as the one set goal but then add 2 -3 sets to that. I have maintained a fairly low rep standard on some of these exercises but that is just a place to start. Feel it out. Decide what works for you.
What Are the Best Home Workout Routines for Beginners?
- Push: Push-ups – Strengthens chest, shoulders, and triceps.
- Pull: Bodyweight Rows – Builds back and biceps strength.
- Legs: Squats – Develops lower body power and endurance.
How Often Should Beginners Do Home Workouts?
- 3-4 times per week for balanced progress.
- Rest days help muscles recover and grow.
- Start with 20-30 minutes per session.
What Equipment Do You Need for Home Workouts?
- None! Bodyweight exercises are effective.
- Optional: Resistance bands, dumbbells, or a yoga mat for variety.
- Use household items like chairs for dips or stairs for step-ups.
Table of Contents
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting a new workout program.
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Why Home Workouts Work Wonders for Beginners
If you think you need a gym to build strength, think again! Home workouts can be just as effective, minus the commute, crowded spaces, and expensive memberships. With consistency, you can quickly progress from beginner to intermediate and beyond. The key? Stick with a plan and stay consistent!
How Often Should You Work Out?
To see results, aim for at least 3-5 days per week following this simple breakdown:
- Monday & Thursday: Full-body strength workouts
- Tuesday & Friday: HIIT or bodyweight cardio
- Wednesday & Saturday: Active recovery (light stretching or yoga)
- Sunday: Rest (you earned it!)
Rep speed should not be overly slow (I’ll tell you more about that in another article) or so fast that you’re using momentum. A good place to start might be 2 seconds down, 1 second hold, 2 seconds up, 1 second hold and repeat.
Now, let’s get into the fun part—your 7 powerful home workout routines for beginners (or for anyone)!
Check out this video from Justin Augustin demonstrating a super easy, beginner friendly workout or just a really great way to start your day!
This video is VERY beginner friendly so you may exceed this level quickly.
1. Beginner Strength Circuit (Full-Body)
Great for overall strength and muscle building. Perform 3 rounds.
- Squats – 12 reps
- Push-ups (knee or regular) – 10 reps
- Glute Bridges – 15 reps
- Dumbbell Rows – 12 reps per arm (use a water bottle if you don’t have weights!)
- Plank Hold – 30 seconds
2. HIIT Blast for Quick Fat Burn
Short on time? This 15-minute HIIT (High Intensity Interval Training) routine will get your heart pumping and torch calories! Perform each move for 30 seconds, rest for 15 seconds, and repeat for 3 rounds.
- Jump Squats
- High Knees
- Mountain Climbers
- Bicycle Crunches
- Burpees (optional for extra challenge!)
3. Upper Body Strength
Want stronger arms, shoulders, and chest? This one’s for you.
- Wall Push-ups – 12 reps
- Bicep Curls (using dumbbells or resistance bands) – 10 reps
- Overhead Shoulder Press – 12 reps
- Triceps Dips (use a sturdy chair!) – 10 reps
- Plank to Push-up – 8 reps
Read more about strength training benefits on our blog!
4. Core Strength Builder
A strong core improves posture and overall strength. Perform 3 rounds.
- Crunches – 15 reps
- Russian Twists – 20 reps (10 per side)
- Leg Raises – 12 reps
- Plank (Forearm or High Plank) – 30 seconds
Try A quality yoga mat for extra comfort during floor exercises.
5. Lower Body Power Moves
Perfect for building stronger legs and glutes! Perform 3 rounds. Remember that you can throw the upper body routine and lower body routine either together on the same days (if you have time and energy)) or alternate them, doing upper body one day, lower body the next, then repeat. Do each 2-3 times weekly.
- Lunges – 12 reps per leg
- Step-ups (use a stair or sturdy chair!) – 10 reps per leg
- Calf Raises – 15 reps
- Glute Kickbacks – 12 reps per leg
6. No-Equipment Full-Body Flow
Got zero equipment? No problem!
- Jumping Jacks – 30 seconds
- Bodyweight Squats – 15 reps
- Modified Push-ups – 10 reps
- Side Lunges – 12 reps per leg
- Plank Shoulder Taps – 20 reps (10 per side)
For more information read this Harvard Health article – The Advantages of Full Body-Weight Exercise.
7. Stretch & Recovery Routine
Don’t skip this! Stretching helps prevent injuries and improves flexibility. Hold each stretch for 30 seconds per side. Note: We shouldn’t stretch a cold muscle (so stretch after the workout) and we warm up prior to a workout (so move around, do easier versions of the working set you are about to do if you are getting ready to workout).
- Standing Quad Stretch
- Seated Hamstring Stretch
- Child’s Pose
- Cat-Cow Stretch
Try an Amazon foam roller to help with recovery!
Final Thoughts: Stick With It!
Starting out can feel intimidating, but the more you show up, the stronger you get! Even if you begin at just 10-15 minutes per workout, you’ll progress faster than you think. The key is consistency.
👉 What’s next? Pick a workout, set a goal for the next 30 days, and track your progress! You got this! 💪
Check out my article on Psychology and Weight Loss.
By following these 7 powerful home workout routines for beginners, you’ll build strength, boost confidence, and create a fitness habit that sticks. Ready to start? Let’s go! 🚀
For more information check out this American Heart Association article.
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People Also Ask
1. How Long Should a Beginner’s Home Workout Be?
- 20-30 minutes per session.
- Focus on quality reps over duration.
2. Can You Build Muscle With Home Workouts?
- Yes! Bodyweight exercises build strength.
- Progress with more reps, sets, or resistance.
3. How Many Rest Days Should Beginners Take?
- 2-3 rest days per week.
- Muscles grow during recovery, not workouts.
4. What’s the Best Way to Warm Up?
- 5-10 minutes of light cardio and mobility.
- Example: Jumping jacks, arm circles, bodyweight squats.
5. Do You Need Equipment for Home Workouts?
- No, bodyweight exercises are effective.
- Optional: Resistance bands, dumbbells, yoga mat.
6. How Can Beginners Stay Motivated?
- Set small goals and track progress.
- Follow a structured routine and stay consistent.
Though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me. – Psalm 23:4
