A lot of people think you need a gym to get in shape. After all, it is where most people go to work out.
But guess what? You don’t need a gym. You can see awesome results doing beginner workouts at home.
You don’t need a lot of space or fancy equipment either. You just need a plan that actually works, and the motivation to stick with it.
Let’s break down how beginner workouts at home can help you get started on your fitness journey.
In This Article:
• Can You Really Get Fit Without a Gym?
• What Makes a Good Beginner Workout at Home?
• Beginner Workouts You Can Do at Home
• How Often Should You Work Out?
• Don’t Forget Nutrition
• Frequently Asked Questions
• Beginner Workouts at Home: Taking Your Results to the Next Level
Can You Really Get Fit Without a Gym?
Yes, and science backs it up!
Bodyweight training can improve strength, endurance, and muscle mass without using weights (1, 2). Even using resistance bands can be just as effective as free weights for building strength (3).
While they’re helpful, you don’t need a gym. You just need to move your body with purpose and consistency.
What Makes a Good Beginner Workout at Home?
When you’re new to working out, the best thing you can do is keep it simple.
A good beginner workout should:
• Use your full body, or split into upper and lower body
• Be easy to follow
• Include both strength and cardio
• Be repeatable 3–5 times per week
You also want to start with exercises that don’t risk injury. You should always choose exercises you can do with proper form. Bodyweight movements like squats, push-ups, and lunges are perfect for that.
Even short workouts, just 15 to 30 minutes a day, can improve your heart health, mood, and metabolism (4, 5, 6).
Beginner Workouts You Can Do at Home
Here are four simple workouts you can do at home anytime. Two of them are bodyweight only, while the other two require dumbbells or bands.
Depending on what you have available at home, you can choose whatever works best for you.
Workout A: No Equipment Needed (Bodyweight Only)
Do this 3–4 rounds, resting 60 seconds between rounds.
Upper Body & Core Focus
| Exercise | Reps/Time |
|---|---|
| Push-Ups (On Knees if Needed) | 15 |
| Sit-Ups or Crunches | 20 |
| Inverted Rows (Using a Sturdy Table) | 15 |
| Plank | 30 Seconds |
| Triceps Dips (On a Chair or Couch) | 10 |
| Bicycle Crunches | 20 |
Workout B: No Equipment Needed (Bodyweight Only)
Do this 3–4 rounds, resting 60 seconds between rounds.
Lower Body Focus
| Exercise | Reps |
|---|---|
| Burpees | 10 |
| Bodyweight Squats | 15 |
| Lateral Lunges | 15 (Each Leg) |
| Mountain Climbers | 15 (Each Leg) |
| Glute Bridges | 10 |
| Calf Raises | 20 |
Between these two workouts, they work almost your entire body. They’d be great to do on alternating days to allow for optimal recovery, too.
Workout A: If You Have Dumbbells or Bands
Do this for 3 rounds, resting 60 seconds between rounds.
Upper Body Circuit
| Exercise | Reps |
|---|---|
| Dumbbell Floor Press | 10 |
| Dumbbell Rows | 10 (Each Arm) |
| Dumbbell Shoulder Presses | 10 |
| Dumbbell V-Ups | 10 |
| Bicep Curls | 10 |
| Overhead Triceps Extensions | 10 |
| Bent-Over Reverse Flies | 10 |
Workout B: If You Have Dumbbells or Bands
Do this for 3 rounds, resting 60 seconds between rounds.
Lower Body Circuit
| Exercise | Reps |
|---|---|
| Goblet Squats | 10 |
| Dumbbell Romanian Deadlifts | 10 |
| Step-Ups (Use Stairs or a Stable Chair) | 10 |
| Dumbbell Russian Twists | 10 |
| Dumbbell Lateral Lunges | 10 (Each Leg) |
| Dumbbell Glute Bridges | 10 |
| Dumbbell Leg Curls | 10 |
Don’t have dumbbells? Resistance bands work great too. As I mentioned earlier, they can be just as effective as free weights.
Do you have to do these workouts in circuit style? No, but it’s a great way to get a quick and effective workout. If you wanted to take these one set at a time, you can absolutely see great results doing that, too!
How Often Should You Work Out?
If you’re just starting, aim for 3 to 4 days per week. That should be enough to help you see some great results early on in your journey.
Try alternating your workouts like this:
| Day | Workout |
|---|---|
| Monday | Workout A |
| Tuesday | Workout B |
| Wednesday | Rest or Light Activity |
| Thursday | Workout A |
| Friday | Workout B |
| Saturday | Active Recovery |
| Sunday | Rest or Active Recovery |
When it comes to doing beginner workouts at home, choose whichever ones work best for you. If you have no equipment, do beginner bodyweight workouts. If you have dumbbells or bands, you have a little more freedom to choose which style you like best.
As these workouts get easier, you should add more volume. Added volume can come from more weight, more reps, or even more sets/rounds.
Don’t Forget Nutrition
Working out helps, but if your nutrition is off, your results will be too. Effective workouts are only half the battle.
Exercise triggers muscle growth and fat loss, but you need enough protein, carbs, and healthy fats to fuel that progress (7). Also, hydration matters a lot!
Even a small amount of dehydration can reduce your workout performance and negatively impact recovery (8, 9).
Frequently Asked Questions
Q: Can You Build Muscle with Bodyweight Workouts at Home?
A: Yes! Bodyweight workouts can build muscle as long as you train consistently and push yourself (1). Movements like push-ups, squats, and lunges can all help you gain strength and lean muscle without any equipment.
Q: How Many Days a Week Should a Beginner Work Out at Home?
A: Most beginners should start with 3 to 4 workouts per week. That’s usually enough to see great results while allowing enough time for recovery.
Q: What Is a Good Beginner Workout at Home?
A: A good beginner workout at home uses simple bodyweight movements that are easy to learn. Squats, push-ups, lunges, and glute bridges are all great exercises to start with. If you have dumbbells, then goblet squats, rows, and presses are all great options as well.
Q: Do I Need Equipment to Work Out at Home?
A: Nope! You can get in a solid workout with just your bodyweight. But if you have dumbbells or resistance bands, they can give you more variety and help you progress faster.
Q: Can I Lose Weight Doing Beginner Home Workouts?
A: Yes, you can absolutely lose weight with home workouts. Your nutrition still needs to be on point, though. Combine strength training with a healthy diet and stay consistent. That’s where the magic happens.
Beginner Workouts at Home: Taking Your Results to the Next Level
Although they’re nice to have, you don’t need a gym or expensive equipment. You can get an awesome workout in the comfort of your own home.
You just need to start and stay consistent. Once you get going, you can see some pretty great results for a while.
After some time, though, your progress will inevitably slow down. That’s why it’s so important to change up your workout strategy and dial in your nutrition.
As your body gets used to your workouts, they become too easy. Your body has no need to adapt anymore.
You can always add volume through more weight, reps, and sets. You could also change up your workout routine completely.
You can do this with new exercises, or even change up the types of workouts you do. As you see progress and your goals change, your diet may need to change as well.
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References:
(1) Wei W, et al. Effects of progressive body-weight versus barbell back squat training on strength, hypertrophy and body fat among sedentary young women. Sci Rep. 2023;13(1):13505.
(2) Archila LR, et al. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. Int J Exerc Sci. 2021;14(3):93-100.
(3) Lopes JSS, et al. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019;7:2050312119831116.
(4) Sabag A, et al. Low-volume high-intensity interval training for cardiometabolic health. J Physiol. 2022;600(5):1013-1026.
(5) Martínez-Díaz IC, Carrasco Páez L. Little but Intense: Using a HIIT-Based Strategy to Improve Mood and Cognitive Functioning in College Students. Healthcare (Basel). 2023;11(13):1880.
(6) Gibala MJ, McGee SL. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exerc Sport Sci Rev. 2008;36(2):58-63.
(7) Beck KL, et al. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. 2015;6:259-67.
(8) Casa DJ, et al. Influence of hydration on physiological function and performance during trail running in the heat. J Athl Train. 2010;45(2):147-56.
(9) López-Torres O, et al. Hydration, Hyperthermia, Glycogen, and Recovery: Crucial Factors in Exercise Performance-A Systematic Review and Meta-Analysis. Nutrients. 2023;15(20):4442.
