How To Do A Beginner Workout At Home: Helpful Guide

Beginner Workouts At Home

Starting Your Beginner Workout At Home

So you’ve decided that you want to start getting fit? …. High five to you lady! Your decision to read my guide on how to start a beginner workout at home is going to change your life in more ways than you can ever imagine, both physically and mentally. 

Why am I congratulating you for doing nothing, you might ask? First things first, the decision to get fit is more than just “nothing”. In fact, the mental decision to make this change in your life is MASSIVE! It probably doesn’t seem that way to you right now, but it truly is! Most people in life want something, but many don’t even take a step towards their goals, for fear of failure. You’ve already done more than most, and this makes you amazing!

I’m certain you will succeed on your fitness journey, because you’ve already identified an area for self improvement, and are taking the first steps towards living a healthier life.

You only need space for an exercise mat
You only need space for an exercise mat

How can a beginner start working out at home?

The beauty of fitness is that you can exercise anywhere, at anytime. You literally only need a big enough space to lay your workout mat on the floor!

Whilst exercise and healthy living have always been important, there has been an increasing trend towards people exercising at home. Click here if you are interested in learning some handy home workouts.

Why? Because home workouts are an ideal way to get fit and healthy in the comfort of your own home. Exercising at home also doesn’t involve costly gym membership fees, that quickly mount up as each month passes. And, let’s be honest, who actually likes waiting for that stranger to stop dripping sweat over the piece of gym equipment you wanted to use next?!

As you can already tell, I’m a big advocate of home workouts. Here’s my story … When I first started exercising, I did the traditional thing of joining the local gym. As the years rolled on I had two young children. It became difficult to find time to exercise at the gym, so I turned to home workouts because they are time efficient, just as effective as gym workouts, and I save a ton of money. I have literally never looked back!

Keep reading and I will show you how to complete my beginner workout at home exercise routines. I will show you 6 ideal workouts for beginners that incorporate exercises such as jumping jacks, walking lunges, push ups, and body weight squats, etc.

Click here to jump straight over to my 6 ideal workouts!

6 Beginner Home Workouts
6 Beginner Home Workouts

Before Starting Your Home Workout

The world of fitness can be quite confusing and intimidating to a newbie. It is entirely normal to not immediately know what equipment you need for your workouts, let alone which exercises are most suited to beginners.

With this in mind, I’ve written some useful guides to take you step by step through the process. Think of it like me personally holding your hand as you take your first steps on your fitness journey.

Must Read Home Workout Articles

To prepare you for your beginner workout at home, I encourage you to read my article explaining which home gym equipment you will need. I’ve also created a short guide explaining common fitness terminology:

Most Popular Home Gym Equipment

Gym Lingo Common Phrases: A Beginner’s Guide

Home Workouts - Next Steps
Home Workouts – Next Steps

Home Gym Equipment

In order to get you started on your home workout routines, I’ve written an article on the “Most Popular Home Gym Equipment“. This helpful guide covers all the equipment you will need for your beginner workouts at home. Take a read, and let me know if i’ve missed anything!

If you’re in a rush, click straight through to the KGS Fitness Shop now (CLICK HERE). I’ve listed the home gym equipment that I recommend (and use in my fitness articles and videos), and posted the Amazon links for each item to get you started.

The KGS Fitness Shop saves you time, and money. I’ve sourced the most reasonably priced (yet high quality) fitness products available. These are the items that I regularly use, or have tried out. So, I am only recommending you affordable home gym equipment that I already love. CLICK HERE TO VIEW SHOP.

Beginner Workout At Home - Equipment
Beginner Workout At Home – Equipment

Fitness Lingo

You might not be in the gym, but you are going to need to learn the fitness lingo (sorry!). Otherwise, you will get quickly baffled by all the home workout words, and phrases thrown at you. No one likes feeling stupid, so learning the key fitness phrases in advance will help keep your motivation levels high.

I am determined that you will not fail on your fitness journey, so I’ve written an article called “Gym Lingo Common Phrases: A Beginner’s Guide“. This guide is super useful, and explains the basic fitness words that you might come across in my home workout articles. Take a read, and leave a comment if you still have any queries. I love hearing from my readers. 

Next Steps

1. Health Check

Before starting your beginner home workouts, make sure you have clearance from your doctor (or healthcare professional) to do so. This is a critical step that must not be missed, as doctors are medically qualified, and in the best position to determine if you are physically fit and healthy enough to start exercising.

Cleared to exercise by health provider
Cleared to exercise by health provider

2. Set Goals

Have a think about what you want to achieve, then set yourself some realistic fitness goals. Goals are great for keeping you focussed, and motivated.

You are more likely to make our beginner workouts at home part of your weekly routine, if you are working towards an overall target. Tracking your progress is also a great idea because you will be able to visually see the improvements you have made each week.

One easy way to track your progress, is by noting down your achievements in a fitness tracker book. There’s a super cute one over on Amazon that I use. I love using it because it’s small, and fits into my bag easily. I literally take it wherever I go as I also like to note down the food I consuming. Click here to take a look!

If you aren’t one for taking notes, then this digital exercise tracker will be your new best friend! I’m super untechnical, but love a good fitness gadget! I wanted a device that counted my steps (more out of curiosity than need, if I’m honest). I also wanted to track my progress, and get a rough idea of how many calories I was burning from my workouts. I scrolled the internet to find the cheapest place to get my tracker, and found it here.

Question Examples

A few questions to ask yourself, when setting fitness goals:

a) Do you want to lose weight? If so, how much?

b) Do you want to lose inches around your waist, thighs and butt?

c) What sort of exercises do you enjoy?

d) Are you interested in weightlifting? i.e. building muscle

e) Are you up for trying HiiT workouts? (High Intensity Interval Training)

f) How much physical space do you have to exercise in?

g) Do you have any physical limitations to be aware of? i.e. bad knee joints

h) What home gym equipment do you already own? (Check out the KGS Fitness Shop, for all my equipment recommendations. To make your life easy, I’ve included the Amazon links so that you can find the best value products quickly.

i) How do you plan to track your progress? i.e. set of scales, or tape measure?

Other Questions:

There are loads of other questions to ask yourself before starting you beginner workouts at home. Make sure you give adequate time to the target setting phase, to increase your chances of staying committed on your fitness journey.

Home Workout Fitness Goals
Home Workout Fitness Goals

3. Warm Up

Warming up is an essential stage of the fitness process that must not be missed. You decrease your risk of injury, if you warm up before a workout.

The two main types of warm up include:

a) Cardiovascular Exercises

Cardiovascular exercises help increase the bodies temperature, and circulation. These exercises will slowly increase your heart rate, preparing your body for it’s workout. 

b) Stretching Exercises

You should always include stretching within your warm up routine.  Stretching warms your muscles up, preparing you for your killer workouts! Stretching is important, as it helps prevent injury.

Home Workouts - Stretching
Home Workouts – Stretching

How Often Should A Beginner Exercise?

Before starting your fitness journey, remember to set yourself realistic expectations:

  • How much time can you regularly commit to exercising?
  • Which days do you plan to exercise on?
  • Can you actually commit to 3-4 days exercise each week?
  • What times will you exercise?
  • If you’re a mum, who will look after your children whilst you exercise?
  • Do you need to get up earlier in the morning to workout before the kids wake up? Or before work starts?

Consider these points seriously before rushing off like some crazy nutter, exercising 7 days a week!

Starting your fitness journey with unrealistic expectations isn’t healthy, physically or mentally, i.e. deciding that you will exercise 7 days a week, just isn’t realistic. Instead, be sensible and consider your commitment to fitness as a long term plan. It doesn’t matter if you start with small levels of exercise, because realistically, anything that gets you active and moving is a good thing.

If you start with a target of exercising everyday, you will quickly start resenting the amount of time you have to spend keeping fit. Exercising will become a chore, not a pleasure. It might be ok for the first few weeks, but then life happens and other things take priority. The moral of the story is: ‘try not to overload yourself’. The last thing you want is to feel you have failed to maintain your ambitious healthy living goals. Mentally, that will set you back upon your fitness journey.

Committing to fitness is life long journey.

Recommended Number Of Workouts

Aim to workout 3-4 days a week. Leave rest days in between the sessions, to allow your body to recover. Get started by following my beginner workout at home: “15 Minute Workout At Home”.

Most importantly, listen to your body. Rest days are essential because although you are doing nothing, that’s exactly what your body wants you to do. Rest days help your body recover, heal and grow.

Establish number of home workouts each week
Establish number of home workouts each week

Home Workout Plan For Beginners

When you first start your fitness journey try not to run before you can walk. Be realistic by doing at home workouts for beginners, and then working upwards towards the more advanced home workout levels. Pushing yourself to achieve more is great, but, never do this at the risk of your own health. For instance, if you want to get into weightlifting, don’t start lifting 12kg weights immediately. Build up your strength gradually by starting your strength training with lower weights, like 2kg. Once you are comfortable with 2kg, slowly increase to 4kg, then 6kg etc.

Basic Beginner Workout At Home Examples

1. Walking

If you are new to healthy living, why not start with walking?

This free of charge, low impact exercise is great for beginners because you are able to set the speed, and distance you walk. Walking briskly also helps to keep your heart healthy, whilst also burning calories.

According to Healthline, walking for 30 minutes a day, 5 days a week, can help to reduce your risk of coronary heart disease by roughly 19% (source).

Beginner workout at home - Walking
Beginner workout at home – Walking

2. Climbing Stairs

The home is full of FREE ways to workout! You just have to know where to look, and get a little creative.

Walking up and down your homes staircase is a great beginner workout at home for you to try. Whilst this may sound ultra simple, this beginner workout at home without equipment should not be overlooked. It is a great way to increase your heart rate, burn calories, and build your overall stamina levels. Repeatedly climbing the stairs will give your calves, hamstrings, glutes and core a good basic workout.

As your fitness levels improve, speed up your climb. Or, take two steps at a time (when going up the stairs only). Be careful not to rush, as you may fall.

Home Workout - Climb the stairs
Home Workout – Climb the stairs

3. Jogging On The Spot

Who cares what you look like jogging on the spot? No one is going to see you exercising in the comfort of your own home, as long as you remember to close the curtains!!

Seriously, why not perform a short HiiT workout at home for beginners, where you jog on the spot for 30 seconds, rest for 30 seconds, then jog on the spot for another 30 seconds. Keep repeating this exercise process, or add in another low intensity exercise (as listed in my examples) to create a home exercise circuit.

4. Chair Workout At Home

This exercise is suitable for both young, and elderly individuals. It is super simple to understand, and will help build your overall fitness levels, whilst strengthening the muscles in your lower body.


Start by sitting on a study chair. Then, stand up and sit down repeatedly for 30 seconds. After this, rest for 30 seconds. Repeat this exercise 6 times.

Chair Exercises
Chair Exercises

5. Adapted Push Up

If you are feeling a little more confident, why not try an adapted push up? These are exactly the same as normal push ups, except you do not stretch your legs out and hold yourself up in a full planking position.

Instead, you kneel down and place your hands in front of you (shoulder width apart). Then push up and down, with your arms. You will be rocking back and forth on your knees as you do this exercise.

6. Mopping Or Hoovering Your Home

Yes, you read that right! Cleaning your home can actually be considered a workout!

Build up the pace of your hoovering, or mopping, and you’ve got yourself a multi-purpose sweaty workout! Mopping and hoovering can make great upper body workouts due to the repeated twisting, and power applied to pushing the mop or hoover back and forth around your home.

Mopping is great exercise!
Mopping is great exercise!

7. Star Jumps

Star jumps are also known as jumping jacks. They will get your heart rate up and start burning away calories in no time at all.

See how many of them you can do, within 45 seconds.

What Is The Best Exercise For Beginners?

If you are a fitness newbie, then low intensity workouts are the best place for you to start. Everyone has to start somewhere, so don’t feel embarrassed that you are not completing that hard core high intensity workout that you discovered on YouTube over the weekend! 

Ideal Beginner Exercises

  1. Star Jumps
  2. Chair Workouts (click here for details)
  3. Walking
  4. Short jog
  5. Modified Push Up (click here for details)
  6. Step Ups: The Escape and Reebok steps are competitively priced over on Amazon at the moment. My quick links make it easy to take a look:

Escape Aerobic Steps

Reebok Aerobic Steps

Home Workouts - Running outside
Home Workouts – Running outside

Cardiovascular Exercises

According to Health Status, cardiovascular exercises are those that increase your heart rate. They use “large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level” (source). The more cardiovascular exercise you do, the stronger and healthier your heart will become.

Aim to complete a cardiovascular exercise such as jogging or walking fast, for 30 minutes, 3-4 times per week

Beginner workout at home - Jogging
Beginner workout at home – Jogging

Is working out 10 minutes a day enough?

We are all busy rushing around like crazy people: working, entertaining our kids, and actually trying to live our lives! In this modern world we seem to have less time than the generations that came before us. Consequently, exercise is often our lowest priority – it’s easy to see how that happens. Time is simply at a premium.

Can you lose weight exercising 10 minutes a day?

In the UK, the National Health Service recommends that we complete 150 minutes a week of moderate aerobic exercise, e.g. cycling or brisk walking (source). Broken down into each day, that’s 21.37 minutes exercise per day.

So, in an ideal world 10 minutes exercise each day is not enough. However, getting active has to start somewhere. In my personal view, I think that some exercise each day is definitely better than none. Raising your heart rate for 10 minutes each day will still have health benefits, just less than would have been achieved from 21 minutes. 

As you get fitter and stronger, you can also increase the intensity of your exercises, making your workouts burn a higher number of calories. If you fancy giving this a go, take a look at my article “Hiit Cardio Workout: 17 Minute Fat Burning Exercises”. Yes, I know this isn’t a 10 minute workout, but that doesn’t matter because you can reduce the home workout time, by reducing the number of exercises, or sets.

(Please note: The NHS does have different weekly workout timing recommendations should you prefer strength training, or high intensity workouts, however, in this article I’m keeping to just beginner friendly workouts).

Start your healthy living journey
Start your healthy living journey

KGS Health and Fitness

Hi, I’m Katrina!  Welcome to my HEALTH and FITNESS website. KGS Health and Fitness was created to motivate people to get fit, and start living a healthier lifestyle. Explore my healthy recipes to find tasty meal ideas. Get active by following my varied fitness routines.

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