Beginner home workouts are the best way to expand your home fitness routine. When done correctly and consistently and with or without equipment, home exercises strengthen your entire body while helping you lose weight and tone up.
All you need is a little space and some simple exercise tools like dumbbells, kettlebells, or a pull-up bar. Even if you don’t have them, you can start your session with beginner bodyweight workouts and kick start the workout.
So whether you’re short on time or don’t want to invest in expensive gym memberships, the following exercises for beginners at home can help you progress and make you stronger and fitter.
Workouts for beginners at home to practice today
Here’s a look at five of the best easy home workouts for beginners. Try this beginner workout routine today:
#1 Glute Bridge
Strengthen your entire posterior chain with a glute bridge. It’s one of the best beginner home workouts for working your core and major lower body muscles, including your glutes and hamstrings.
To do a glute bridge:
- Lie on your back with your knees bent at 90 degrees and your feet on the floor. Place your arms at your sides.
- Push through your feet and engage your core muscles to lift your hips off the floor. Raise the bottom until your hips are fully extended and squeeze your glutes at the top.
- Slowly lower your hips to the floor and repeat the exercise.
#2 Bend your knees
A beginner level push-up, this exercise helps strengthen your upper body by targeting your chest, shoulders, forearms, biceps, and core muscles. Knee pushups help build full-body strength and prepare you for advanced level pushups.
To do a knee flexion:
- Get into a high plank position with your arms straight under your shoulders and your legs extended behind you, knees on the ground, balancing your body.
- Keeping your body in a straight line from your knees to your head, slowly bend your elbows and lower yourself toward the floor, keeping your elbows at a 45-degree angle.
- Slowly push back to the starting position and repeat the exercise.
#3 Plank for forearms
The forearm plank is one of the most effective home workouts for beginners that targets the entire body and helps build strength. This exercise particularly works your core muscles and helps sculpt your midsection.
To do a forearm plank:
- Get into a plank position with your forearms on the floor and your legs straight behind you. Make sure that the body forms a straight line from the feet to the head.
- Make sure your lower back is straight and your neck is in a neutral position to avoid strain.
- Hold the plank position for a few seconds to a minute.
#4 superman
Superman is one of the best beginner home workouts that targets your lower back, core, and entire rear body. To reap the benefits of this full-body exercise, be sure to move as slowly as possible.
To make a superman:
- Lie on your stomach with your legs and arms stretched out and straight.
- With your neck in a neutral position, engage your back and core muscles, simultaneously lifting your legs and arms up and off the floor.
- Raise your legs and arms as high as you can and slowly lower them back to the starting position.
- Pause for a few seconds at the top of the movement.
#5 Bicycle crunch
One of the best beginner home workouts, the bicycle crunch is an effective weight loss workout for beginners that targets the abs and helps strengthen your entire core muscle.
To do a bicycle crunch:
- Lie on your back with your legs in tabletop position and your hands behind your head. Keep your elbows bent.
- Do crunches as you bring your left elbow to your right knee and straighten your left leg.
- Slowly release the contraction and bend your left leg as you straighten your right leg and bring your right elbow to your left knee.
- Continue alternating sides and repeat the exercise for the desired number of repetitions.
The aforementioned home workouts for beginners are sure to make your workout challenging and worthwhile. However, when performing these exercises, make sure that your form is correct and that you are executing each movement correctly.
It is also very important to consult a doctor before starting a new exercise routine, especially if you have any health problems or are taking any medication.