The Best Workout at home for Beginners

Starting a new exercise routine can be intimidating AF, especially if you’re new to fitness. But don’t worry! This 20-minute at-home workout for beginners is a great way to jump-start your #FitnessGoals. And the best part? You can do it all at home. Let’s kick it!

Tips to get started if you’re a beginner

If you are a beginner– you don’t need fancy equipment to get a solid workout. To help you get started with your at-home exercise routine, here are some tips for keeping things simple and super effective.

Always warm up your muscles

We recommend doing a 3–5-minute dynamic warmup before every workout. You want to heat up your body and get your joints and range of motion working.

Keep challenging yourself

Mixing things up keeps you interested and keeps the health, strength, and wellness results coming. We suggest making exercises plyometric (think jump squats, jump lunges, and clapping push-ups) to ramp up the challenge without adding equipment.

We suggest jogging in place, knee hugs, arm circles, starfish, butt kicks, or jumping jacks — anything that gets your body warm and your heart pumping.

Don’t skip your cooldown

Keep it cool by cooling down! We recommend doing 3–5 minutes of static stretching to keep your muscles healthy. She says pretty much whatever feels good goes: shoulder stretches, straddle forward folds, etc.

20-minute at-home workout for beginners

1. Bridge

The bridge will boost your booty all over. It works your gluteus maximus, mediums, and minimums muscles. It’ll also help get your heart rate up before you move on to more challenging exercises.

How to do it:

• Lie flat on your back.
• Bend your knees and plant feet flat on the floor.
• Extend arms at your sides and press palms into the floor.
• Push your feet into the floor and raise your hips until your body forms a straight line from knees to shoulders.
• Squeeze glutes and hold for a few seconds.
• Return to the starting position.
• Do 3 sets of 10 reps.

Pro tip: Place a folded towel under your neck for extra support. You can also use a yoga mat to make things a little comfier.

2. Knee push-up

This is a great way to build strength and stamina as you work your way up to classic push-ups. It targets your pecs, core, shoulders, and arms.

How to do it:

• Start on hands and knees, keeping spine aligned and hands shoulder-width apart.
• Bend elbows to a 45-degree angle as you lower your body toward the floor.
• Push your palms into the floor to raise yourself back up.
• Do 3 sets of 8–10 reps.

Pro tip: Keep your shins on the floor to take some pressure off your knees.

3. Side-lying hip abduction

This one is all in the hips. The movements will help loosen tight muscles and strengthen your sides.

How to do it:

• Lie on your right side with your legs stacked. (You can bend your right leg for more support.)
• Lift left leg up, then lower it toward the floor.
• Repeat this motion.
• Switch sides.
• Shoot for 3 sets of 10 reps on each side.

Pro tip: Add ankle weights or a resistance band if you want to kick it up a notch.

4. Wall squat

You’ll feel the burn in your abs, glutes, calves, and quads with this move. Wall squats can also help you learn to focus on your form and increase your stamina.

How to do it:

• Press your back flat against a wall.
• Press your feet firmly into the floor, shoulder-width apart, about 2 feet in front of the wall.
• Bend your knees until they’re at a 90-degree angle. Keep your back pressed into the wall.
• Hold this position for up to 1 minute at a time.
• Slowly return to the starting position.

Pro tip: Try placing a stability ball behind your back. It can increase your range of motion while reducing your risk of injury.

5. Straight-leg donkey kick

This bootylicious exercise will help strengthen and tone your glutes. It also adds some sweet shoulder action into the mix.

How to do it:

• Start on all fours, with knees under hips and hands under shoulders.
• Extend your left leg straight behind you, keeping your foot flexed and toes pointed down toward the floor.
• Return to the starting position.
• Repeat on the other side.
• Do 3 sets of 10 reps on each side.

Pro tip: Remember to keep your spine aligned and glutes engaged.

6. Crab walk

• Sit on the floor with knees bent, feet flat on the floor, and your hands pressed into the floor behind you.
• Lift your hips off the floor and make like a crab by “walking” forward (or backward) with your arms and legs, keeping your weight evenly distributed.
• Continue walking it out for 30 seconds.

7. Shoulder-tap blast-off

• Start in plank position with feet hip-width apart and arms fully extended. Engage that core and keep your spine straight.
• Lift right hand off the floor to touch left shoulder. Repeat on the opposite side.
• Now, time to blast off: Bend your knees and move your hips down and back. Your knees should be just a few inches above the floor, your arms should be extended forward, and your eyes should be looking at the floor (almost in between Child’s Pose and Downward Dog).
• Now push back to plank. Shoulder-tap, shoulder-tap, and repeat.

Make it easier: You can also do the entire move starting on your knees.