Workouts

Beginner Workout at Home (No Equipment)

Working out in a well-equipped gym and following the best workout split are necessities for more experienced athletes. Yet, if you are new to fitness a beginner workout at home without equipment may be all you need.

Furthermore, sometimes you may not have time, desire or even access to the gym. Still, it should not be the reason to skip your workout altogether and stop pursuing your goals. Therefore, it’s wise to have an at-home workout routine in your training program arsenal.

This article includes a template of a beginner at-home workout routine. Additionally, you will learn what are the best beginner exercises, as well as the way to progress following such a training program.

Beginner At-Home Workout Overview

At-home workout routines can be done in different ways. I personally prefer all exercises to be done in a circuit, that is doing one set of each with minimal rest time between exercises.

However, beginners would be better off by performing straight sets. By that, I mean, doing a set of exercise and then resting for a couple of minutes before doing the next set.

Below you can see a template of a beginner at-home workout.

Muscle GroupExercisesSetsReps/TimeRest
LegsRegular Squat320 – 30 Reps1 – 3 Minutes
ChestRegular Push-Up320 – 30 Reps1 – 3 Minutes
LegsReverse Lunge320 – 30 Reps1 – 3 Minutes
BackSuperman320 – 30 Reps1 – 3 Minutes
Core/AbsSit-Up320 – 30 Reps1 – 3 Minutes
Core/AbsRegular Plank330 – 60 Seconds1 – 3 Minutes

Exercises

Exercises showcased above are the ones you should aim to do. However, if you cannot do the exercise, simply switch it for an easier version. Best beginner exercises at home section below consists of a list of exercises sorted from the easiest to more challenging exercises.

Sets

In terms of sets, you want to start by doing 3 sets of each exercise. Over time, you could gradually increase the number of sets that way you will progressively overload your muscles.

Repetitions or “Reps”

When it comes to repetitions, you want to do each set until failure or close to it when you can hardly do one more rep. Research has shown that it’s best to push yourself as close to failure as possible. That way you will be able to maximize muscle growth and strength gains.

So, it doesn’t really matter, how many reps you perform in any given exercise, as long as you push yourself close to muscle failure. However, a general rule of thumb for most bodyweight home workouts is around 20-30, or even up to 40 reps. Also, if you cannot perform at least 5-10 reps of a specific exercise, you should probably switch it for an easier version.

Rest Time

Your rest time between each set should be around 1-3 minutes. Once again, the exact rest time will depend on how fast you recover. Most importantly, you want to feel well-rested, so that you could perform the next set doing the same amount of reps as in the previous one, if not better. So, the rest time could be 1, 2, 3 or even 4 minutes, but not more than that.

Training Frequency

You want to do such a workout routine somewhere between 3 – 5 times per week. The less experienced you are the lower training frequency should be. That way you will be able to gradually scale up the frequency to progress further.

Feel free to DOWNLOAD this workout routine in a PDF format.

Best Beginner Exercises at Home

The best exercises beginners could perform at home are listed below. All exercises are sorted from the easiest to more challenging variation.

Leg Exercises

Assisted Squat Instructions

  1. Place your hands on a chair or something you can hold to.
  2. Place your feet shoulder-width apart with toes slightly turned out.
  3. Stand upright with your eyes forward and your core tight, this will be your starting position.
  4. Bend at the knees, hinge back at the hips to lower the body until it’s parallel to the ground.
  5. Keep your body weight in your heels throughout the whole motion.
  6. At the bottom of the movement pause for a moment and push through the heels and return to the starting position.
  7. Repeat until you complete the set.
Assisted Squat Exercise Demonstration
Assisted Squat Exercise Demonstration

Assisted Lunge Instructions

  1. Begin by placing the right hand on a chair or something you can hold on to.
  2. Stand upright with your eyes forward and your core tight.
  3. Take a big step backwards the right foot, with heel elevated and on the balls of your foot, this will be your starting position.
  4. Bend at the knees, lower your hips until the left leg (front leg) is parallel to the ground with the knee positioned directly above the ankle.
  5. The right knee should be bent at 90-degree angle and point towards the ground.
  6. Push through the left heel and return to the starting position.
  7. Repeat until you complete the set, switch sides and repeat the exercise to work the other leg.
Assisted Lunge Exercise Demonstration
Assisted Lunge Exercise Demonstration

Regular Squat Instructions

  1. Place your feet shoulder-width apart with toes slightly turned out.
  2. Stand upright with your eyes forward and your core tight, this will be your starting position.
  3. Bend at the knees, hinge back at the hips to lower the body until it’s parallel to the ground.
  4. Keep your body weight in your heels throughout the whole motion.
  5. At the bottom of the movement pause for a moment and push through the heels and return to the starting position.
  6. Repeat until you complete the set.
Regular Squat Exercise Demonstration
Regular Squat Exercise Demonstration

Reverse Lunge Instructions

  1. Stand upright with your eyes forward and your core tight, this will be your starting position.
  2. Take a big step backwards the right foot.
  3. Bend at the knees, lower your hips until the left leg (front leg) is parallel to the ground with the knee positioned directly above the ankle.
  4. The right knee should be bent at 90-degree angle and point towards the ground with the heel is lifted.
  5. Push through the left heel and return to the starting position.
  6. Repeat until you complete the set, switch sides and repeat the exercise to work the other leg.
Backward/Reverse Lunge Exercise Demonstration
Backward/Reverse Lunge Exercise Demonstration

Chest Exercises

Knee Push-Up Instructions

  1. Place your knees on the floor, place your hands slightly wider than your shoulders and cross your feet.
  2. Keep your back straight, core tight, this will be your starting position.
  3. Bend your elbows and lower your body until your chest nearly touches the floor.
  4. Pause for a moment, then push yourself back to the starting position.
  5. Repeat until you complete the set.
Knee Push-Up Exercise Demonstration
Knee Push-Up Exercise Demonstration

Elevated Push-Up Instructions

  1. Place your hands on the wall, bench, chair, raised platform or even a step, slightly wider than your shoulder-width apart.
  2. Place your feet on the ground and on the balls of your feet.
  3. Keep your back straight, core tight, this will be your starting position.
  4. Bend your elbows and lower your body until your chest nearly touches the surface.
  5. Pause for a moment, then push yourself back to the starting position.
  6. Repeat until you complete the set.
Elevated Push-Up Exercise Demonstration
Elevated Push-Up Exercise Demonstration

Regular Push-Up Instructions

  1. Place your arms slightly wider than your shoulders, straighten your arm and legs.
  2. Keep your back straight, core tight, this will be your starting position.
  3. Bend your elbows and lower your body until your chest nearly touches the floor.
  4. Pause for a moment, then push yourself back to the starting position.
  5. Repeat until you complete the set.
Regular Push-Up Exercise Demonstration
Regular Push-Up Exercise Demonstration

Back Exercises Instructions

Back Extension Instructions

  1. Lie on the floor with your face down, legs extended and hands by your head, this will be your starting position.
  2. Squeeze you shoulder blades together and lift your torso up, by using your back muscles.
  3. Hold this position for a second, while keeping your back straight and core tight.
  4. Then return to the starting position in a controlled way.
  5. Repeat until you complete the set.
Back Extension Exercise Demonstration
Back Extension Exercise Demonstration

Aquaman Instructions

  1. Lie on the floor with your face down, your legs and arms extended, this will be your starting position.
  2. Raise your left arm and right leg of the floor.
  3. Hold this position for a second, while keeping your limbs straight.
  4. Then return to the starting position in a controlled way.
  5. Repeat until you complete the set, switch sides and repeat the exercise.
Aquaman Exercise Demonstration
Aquaman Exercise Demonstration

Superman Back Extension Instructions

  1. Lie on the floor with your face down, your legs and arms extended, this will be your starting position.
  2. Squeeze you shoulder blades together, lift your whole torso and both legs up, by using your back and glute muscles.
  3. Hold this position for a second, while keeping your limbs straight.
  4. Then return to the starting position in a controlled way.
  5. Repeat until you complete the set.
Superman Back Extension Exercise Demonstration
Superman Back Extension Exercise Demonstration

Superman Back Extension Variation Instructions

  1. Lie on the floor with your face down, your legs extended and arms by your sides, this will be your starting position.
  2. Squeeze you shoulder blades together, lift your torso by using your back muscles while rotating your shoulders back.
  3. Hold this position for a second.
  4. Then return to the starting position in a controlled way.
  5. Repeat until you complete the set.
Superman Back Extension Variation Exercise Demonstration
Superman Back Extension Variation Exercise Demonstration

Core/Ab Exercises

Assisted Plank Instructions

  1. Get in the knee push-up position but instead of putting your hands on the floor, place your forearms on the floor.
  2. Keep back straight, core tight, this will be your starting position.
  3. Then simply hold that position until you complete the set.
Assisted Plank Exercise Demonstration
Assisted Plank Exercise Demonstration

Regular Plank Instructions

  1. Get in the regular push-up position but instead of putting your hands on the floor, place your forearms on the floor.
  2. Keep back straight, core tight, this will be your starting position.
  3. Then hold that position until you complete the set.
Regular Plank Exercise Demonstration
Regular Plank Exercise Demonstration

Sit-Up Instructions

  1. Lie down on your back, bend your legs and keep your arms by your sides (easier version), or by your ears (more difficult version), this is your starting position.
  2. Lift yourself up and sit up.
  3. Slowly return to the starting position.
  4. Repeat until you complete the set.
Sit-Up Exercise Demonstration
Sit-Up Exercise Demonstration

How to Make a Beginner Home Workout Harder

To get the most out of beginner at-home workouts with no equipment, you need to make your workouts harder over time. Incorporating progressive overload into at-home workouts without equipment is more challenging as opposed to workouts with weights. Yet, there are strategies that will help you progress even further.

Doing More Repetitions

The first training variable you should be looking to pay attention to is the repetition count. Even though the exact rep range is not as important, as long as you push yourself close to failure, you want to see your repetitions increase over time. So, it’s important that you track the number of reps you do, and try to progress within that variable over time.

Slowing Down the Repetitions Tempo

Another variable you could change is the tempo of every repetition. Try to “go slower”, and increase the total time under tension by doing reps for longer. For example, you could make the eccentric part of the movement slower. That is the negative part when your muscle fibres are lengthening under load. The same strategy can be applied to the concentric part of the movement.

Increasing the Number of Sets

As previously suggested, you want to do 3 sets of each exercise in the beginning. After some time you will probably get used to it, thus you should aim to increase the number of sets over time to ensure continuous progress.

Working out More Frequently

You could also increase your training frequency. Such a workout program done 3 times per week would be a great starting point. However, once you become stronger and require more stimulus, go ahead and increase it to up to 5 times per week.

Switching the Workout

Lastly, after having incorporated all the strategies above, it might be time to follow a more advanced workout routine. Like a full-body workout at home that includes more challenging exercise variations done in a circuit.

Key Takeaways of a Beginner At-Home Workout Without Equipment

Beginner at-home workouts without equipment is a great program for most novices to begin their fitness journey.

You can DOWNLOAD this workout routine in a PDF format.

One of the main downsides of an at-home workout without equipment is the inclusion of progressive overload in the program. However, most beginners can still make impressive gains when working out at home with no equipment whatsoever. However, doing every movement until failure or close to it is crucial for maximizing muscle and strength gains.

Progressively overload can be incorporated into a beginner at-home workout without equipment by:

  • Doing More Repetitions
  • Slowing Down the Repetitions Tempo
  • Increasing the Number of Sets
  • Working out More Frequently
  • Switching the Workout

I hope that this article will help you get the most out of your beginner at-home workout without equipment.

Feel free to contact me if you have questions about at-home workouts with no equipment or any other fitness topic!

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