Best Workout Routine at Home (Beginner Friendly)


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Our Summary And Answer:


Working out at home is not only convenient but it can also save you lots of money. However, many people never get started because they’re not sure how to work out at home without weights. Fortunately, this is an easy issue to fix. Many great exercises can be done at home with no weights required. Some of these exercises include squats, wall sits, crunches, and dips. All of these exercises can be performed with little to no equipment, so they’re perfect for people who are just starting.


Do you have a busy schedule? Hate going to the gym? Looking for a quick workout routine that can be done at home with no equipment needed? This blog post will answer your questions.


It contains great full-body workouts, all of which are beginner-friendly and take less than 30 minutes. They are easy to follow and don’t require any special skills or experience – just some space in your living room!  The best part is they’re free! Ready to get started on your new fitness journey? Keep reading!


What Is A Good Workout?

A good workout should be relatively short but intense. It should focus on building strength and endurance, which in turn helps you burn calories and shed body fat. If you want to lose weight, you should try to do at least three workouts per week, each lasting around 30 minutes.


Can I Do These Workouts At Home?

All of the workouts in this blog post can be done at home with no equipment needed. However, if you have access to a gym or other type of fitness facility, that’s great! You can also adjust the intensity of a workout by increasing or decreasing the number of reps and sets.


How Long Should I Work Out For?

It takes roughly around 20-30 minutes to complete a full-body workout, so time yourself accordingly! You don’t have to rush through the workouts either – just focus on doing each rep as you should. If you’re a beginner, start with one or two sets and work your way up as you get stronger.


Is It Safe To Work Out At Home?

As long as you’re taking the necessary precautions and using common sense, working out at home is perfectly safe. Be sure to warm up before each workout and cool down afterward. Drink plenty of fluids, especially water, to stay hydrated. And lastly, listen to your body – if something doesn’t feel right, stop what you’re doing and consult a doctor.


What Are The Benefits of Working Out At Home?

Now that you know a little bit more about working out at home, it’s time to discuss the benefits. Let’s go over a few:


#1 - You Can Save Time

First and foremost, working out at home saves you time. You don’t have to travel to the gym, wait for a machine, or deal with crowds. You can just put on your workout clothes and get started right away! Therefore, you’re more likely to stick with your routine if it doesn’t require extra time and effort.


#2 - You Can Work Out In Your Own Space

Second, working out in your own space is convenient. Nobody is telling you what to do or how to do it, and you can exercise at your own pace. This is especially beneficial if you’re a beginner, as it can be difficult to know where to start at a traditional gym. Therefore, working out at home can help you feel more comfortable and confident when it comes to fitness.


#3 - You Can Avoid The Gym Crowds

Third, one of the best things about working out at home is that you can avoid the crowds at the gym. Gyms can be very busy, especially during peak hours, so this can be a major hassle. Working out at home means you can avoid this altogether and get your workout done in peace!


#4 - You Can Customize Your Routine

Fourth, you can customize your routine to fit your own needs and preferences. This is not possible at a traditional gym, where the workouts are predetermined. If you don’t like a certain exercise or equipment, you can adjust it to fit your needs!


#5 - You Will Save Money

Last but certainly not least, you will save money by working out at home. You won’t have to pay for a gym membership or costly equipment, so your wallet can thank you. This is beneficial for those who are new to the fitness world and looking to try it out before fully committing.


Best Workout Exercises to Do At Home

Now that we’ve gone over some of the benefits of working out at home, it’s time to discuss the best exercises. Here are a few of our favorites:


#1 - Squats

Squats are a great exercise for overall strength and conditioning. They work the entire lower body, including the glutes, quads, hamstrings, and calves. Additionally, squats are beneficial for improving balance and coordination.


How to do them:


1. Start by standing with your feet shoulder-width apart and your toes pointed slightly outward.


2. Bend your knees and slowly lower your body until your thighs are parallel to the ground. Keep your back straight and make sure your knees don’t go past your toes.


3. Reverse the motion and return to the starting position.


4. Repeat for the desired number of reps.


#2 - Lunges

Lunges are another great lower body exercise, and they can even be done with no equipment. They’re similar to squats but target the legs more specifically. Lunges work the quads, hamstrings, glutes, and calves.


How to do them:


1. Stand tall with your feet hip-width apart and hold your arms out in front of you for balance.


2. Step forward with one foot and lower your body until your front thigh is parallel to the ground. Make sure your back knee doesn’t go past your toes.


3. Push yourself back to the starting position and repeat with the other leg.


4. Repeat for the desired number of reps.


#3 - Planks

Planks are a well-rounded exercise that works the core and many other muscles. You can perform planks on your hands or forearms, which is great for those with wrist discomfort. This is one of our favorite exercises since you can do it just about anywhere!


You can do planks by lying face-down on the ground, resting your forearms flat on the floor. Then lift your body so that you’re resting on your forearms and toes. Keep your back straight, tighten your core, and hold the position for as long as possible without letting anything sag.


#4 - Push-ups

Push-ups are another great exercise that can be done anywhere with no equipment needed. They primarily work the chest, shoulders, and triceps, but also engage many other muscles in the body. Push-ups are a classic exercise for a reason – they’re effective!


How to do them:


1. Get into a position similar to a plank, but with your hands directly under your shoulders.


2. Bend your elbows and lower yourself until there’s a 90-degree angle between your upper arm and the ground. Your body should remain straight throughout the exercise.


3. Push yourself back up into the starting position and repeat for as many reps as desired.


#5 - Burpees

Burpees are a great full-body exercise that works the chest, quads, hamstrings, glutes, and calves. They’re also a cardio workout, so they’re perfect for those who want to lose weight or improve their cardiovascular health.


By doing burpees, you jump up in the air and then drop into a push-up position. Then, return to your feet and jump up in the air with your arms raised above you. This exercise can be modified to give you a workout that matches your fitness level.


#6 - Bodyweight Rows

Bodyweight rows are a great exercise to strengthen your back, biceps, and forearms. They help you build upper body strength whether or not you have access to weights. You can perform them by grabbing two sturdy objects that are at least waist-high. If you don’t have anything sturdy nearby, then bend over until your back is parallel with the ground.


Your grip should be about shoulder-width apart. Then, pull your body upward until your chest touches one of the objects, and then lower yourself to the starting position. Make sure you keep your elbows close to your sides as you perform this exercise – if they flare out, it will cause the targeted muscles to do most of the work (instead of your back).


#7 - Jump Squats

Jump squats are an exercise that primarily works your quads. However, they also train the calves, hamstrings, glutes, and hip flexors. You can vary this exercise to match your fitness level by adjusting the depth of the squat you perform. Start with a shallow squat until you’re ready to jump off the ground.


How to do them:


1. Start in a standing position with your feet shoulder-width apart.


2. Bend your knees and squat down as if you’re about to sit in a chair. Keep your back straight and make sure your weight is shifted to your heels.


3. Jump up into the air, switching the position of your feet in the air.


4. Land softly back into a squat position and repeat for the desired number of reps.


#8 - Wall Sits

Wall sits are a great exercise to help you build strength and endurance in your quads. They’re easy to do and can be completed anywhere with a wall.


How to do them:


1. Stand with your back against a wall, making sure your feet are shoulder-width apart.


2. Make sure your lower back is touching the wall and slide down until your knees form a 90-degree angle (your thighs should be parallel to the ground).


3. Hold this position for as long as possible without letting your knees move away from the wall, then return to starting position by sliding up against the wall.


It’s best to start with shorter periods of holding the wall sit and then work your way up in length. As you get stronger, you can hold this position for longer to increase the difficulty of the exercise.


#9 - Crunches

Crunches are an exercise that primarily works the abdominal muscles. However, they also train the hip flexors and lower back muscles to a lesser extent. By doing crunches, you can sculpt a strong and toned midsection.


To do crunches, lie on your back on the floor and place your hands behind your head. Then, crunch your torso up towards your knees, and hold for a moment before lowering yourself back to the starting position. Repeat this motion for 12-15 repetitions.


#10 - Dips

Dips are a great exercise to strengthen your triceps and chest muscles. They help you build upper body strength whether or not you have access to weights. You can perform them by using a sturdy chair. To start, place both hands on the edge of the chair and then step away from it with your feet shoulder-width apart.


Bend your elbows and slowly lower your body downward until your upper arms are parallel to the ground. Then, press yourself back up to the starting position. Make sure you keep your back close to the edge of the chair as you perform this exercise.


Tips And Tricks When Following A Workout Routine At Home

Now that you know about these home exercises you certainly don’t have to feel limited in your at-home workouts. While it’s great to have variety in your routine, don’t feel like you need to do every single one of these exercises every time you work out. Also, there are some tips and tricks you should follow when following an at-home workout routine.


#1 - Routines Are Meant To Be Changed

One of the biggest mistakes people make is getting stuck in a routine and not making changes to their exercise program. This can lead to a lack of progress, boredom, and being unmotivated. I’m sure you’ve heard the saying “variety is the spice of life.” It’s true when it comes to your at-home workouts.


#2 - Don't Expect To See Results Immediately

I cannot stress this point enough. You have to be patient with yourself and your body. At first, you might not see much progress because it takes time for your muscles to adapt and grow. That’s why it’s important to be consistent with your routine, even when you don’t feel like working out.


#3 - Use A Timer

When following an at-home routine, it’s helpful to use a timer. This will help you keep track of how long you’re working out and how many reps you’ve completed.


#4 - Warm-Up And Cool Down

It’s important to always warm-up and cool down before and after your workouts. This helps reduce the risk of injury and prepares your body for the exercises ahead. You can do some light stretching or just take a few minutes to walk around.


#5 - Be Consistent

One of the most important things you can do when following an at-home routine is to be consistent. This means working out regularly and not taking long breaks from your program.


#6 - Hydrate

It’s very important to stay hydrated during your workout. You should drink plenty of water before, during, and after your routine. Water can help reduce fatigue, improve your workouts, and even help you lose weight.


#7 - Listen To Music

Listening to music can help motivate you and get you into the “zone” while working out. I’ve always used music when exercising, especially when it comes to cardio workouts.


#8 - Lift Weights

Lifting weights is an excellent way to tone your muscles and improve strength and endurance. Using free weights or resistance bands is a great strategy when working out at home.


#9 - Repetitions Would Be A Better Term For "Exercise"

When performing your exercises, you only need to do it one time. Doing more than once isn’t necessary and can be harmful to your muscles and joints. However, most people like myself count reps because we’re used to counting reps at the gym. Counting reps will help you better track your progress and stay motivated.


#10 - Take Breaks When Needed

Nobody’s perfect and everyone needs a break sometimes, even when it comes to working out. If you need to take a break, that’s okay. Just make sure you don’t take too long of a break or else you’ll lose any progress you’ve made.


#11 - Progress Pictures Are Helpful

Progress pictures are a great way to track your progress and stay motivated. When you can see the results of your hard work, it’s a good feeling. Taking pictures of yourself is easy to do and can be beneficial. You can either take progress photos before your workout or after, it doesn’t matter.


#12 - Get A Workout Partner

A workout partner is a great way to stay motivated and consistent with your routine. Having someone to hold you accountable will help you reach your goals. Therefore, it’s a good idea to have a friend or family member to workout with as well.


#13 - Find A Workout You Enjoy

Doing something you enjoy is important when it comes to staying motivated and sticking with an exercise program. Don’t force yourself to do workouts you hate because you don’t like the results. It’s better to find a workout that matches your interests.


#14 - Nutrition Is Important

Your diet plays a vital role in muscle growth, overall health, and how you look. Having a proper nutrition plan is just as important as exercising. You should eat a healthy diet that contains protein, carbs, and veggies.


#15 - Take measurements

Another way to track your progress is by taking measurements. This can include waist size, hip size, thigh size, and so on. By doing this, you can see how your body is changing and whether or not your workout routine is working for you.


#16 - Take A Break If You're Injured

If you’re injured, then it’s best to take a break from your workout routine until you’ve healed. Continuing to work out when you’re injured can only make the injury worse.


#17 - Reward Yourself

After completing a week or two of workouts, reward yourself with something that you enjoy. It could be your favorite tv show, a massage, or even buying yourself something new. You deserve it!


Frequently Asked Questions

What is a good workout routine for beginners at home?

The best workout routine for beginners would be a full-body HIIT (High-intensity interval training) that consists of cardio and weightlifting. This is a good beginner workout because it will work your entire body, improve endurance levels, and burn calories. It’s important to note that if you’re just starting, then the weight amount may need to be decreased.


What is a good workout for women?

A great workout plan for women would include cardio, weightlifting, and stretching. Cardio workouts are especially important because they improve cardiovascular health and burn more calories than other forms of exercise. In addition to this, weightlifting is an excellent way to tone the muscles while also improving strength.


Can I just do cardio exercises at home?

While cardio exercises are good for overall health and weight loss, they’re not the best when it comes to building muscle. If your goal is to bulk up, then you’ll need to add strength-training exercises into your routine. Strength-training workouts involve lifting weights or using your body weight to tone and strengthen your muscles.


Are HIIT workouts good for beginners?

Yes, HIIT training is a great way for beginners to get started with cardio because it’s intense and will burn more calories than regular cardio. In addition to this, interval training has been shown to improve endurance. However, if you’re a beginner, then you’ll want to start with a longer cardio session of at least 30 minutes. Once your endurance builds up, then begin decreasing the workout time and increasing the intensity.


What is a good 5-day workout routine?

A good 5-day workout program would include 3 days of strength training exercises, 2 days of cardio, and one day for rest. Of course, the number of workouts may vary depending on your schedule and preferences. However, this is a good general guideline to follow.


When is the best time to work out?

The best time to work out is when you have the most energy. This could be early in the morning, during lunchtime, or in the evening after work. It’s important to find a time that works best for you and to stick to it.


Can I work out every day?

Yes, you can work out every day as long as you give your body enough time to rest and recover. It’s important to note that if you’re working out intensely, then you’ll need at least 1-2 days of rest between workouts. If you’re not giving your muscles adequate time to recover, then you won’t see the best results.


Does the 7-minute workout work?

There is no scientific evidence to support the 7-minute workout. There are a few issues with the 7-minute workout that include the fact that it’s not very intense and it doesn’t burn as many calories as other forms of exercise. In addition to this, the 7-minute workout isn’t well-rounded and doesn’t work all of the muscle groups.


Final Thoughts

Working out at home is a great way to save time and money. You can use these tips on how to make the most of your workout routine, whether you’re working out for weight loss or just trying to stay in shape.


We hope this article was useful. Please feel free to share the article or comment below if you have any questions!