Home Workout for Beginners (2023)

Here is a beginner home workout that you can do without any equipment:

Warm-up (5 minutes)

• Jumping jacks: 30 secondsOpens in a new windowSPOTEBIJumping jacks exercise
• High knees: 30 secondsOpens in a new windowSPOTEBIHigh knees exercise
• Butt kicks: 30 secondsOpens in a new windowSPOTEBIButt kicks exercise
• Arm circles: 30 seconds forward, 30 seconds backwardOpens in a new windowSPOTEBIArm circles exercise

Workout (30 minutes)

• Squats: 20 repetitionsOpens in a new windowVerywell FitSquats exercise
• Push-ups: 10 repetitionsOpens in a new windowMen’s HealthPush-ups exercise
• Lunges: 10 repetitions per legOpens in a new windowVerywell FitLunges exercise
• Crunches: 20 repetitionsOpens in a new windowDarebeeCrunches exercise
• Plank: 30 secondsOpens in a new windowMen’s HealthPlank exercise

Cool-down (5 minutes)

• Stretching: Hold each stretch for 30 seconds

You can do this workout 3-4 times per week. As you get stronger, you can increase the number of repetitions or add more challenging exercises.

Here are some tips for a beginner home workout:

• Start slowly and gradually increase the intensity and duration of your workouts.
• Listen to your body and don’t push yourself too hard.
• Focus on proper form to avoid injuries.
• Stay hydrated by drinking plenty of water before, during, and after your workout.
• Get enough rest. Your muscles need time to recover after a workout.

With consistent effort, you will start to see and feel the results of your workouts.

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