Bodyweight squats are a simple lower body exercise for beginners.

Best Home Exercises for Beginners: 12 Exercises You Can Do at Home

You do not need a gym or expensive equipment for the beginning. If you have a small space in your house, you have access to a variety of different useful exercises

As a beginner, home exercises can be helpful to you as you can do it anytime you are free. You can start with simple exercises and gradually challenge yourself. You do not need to spend an hour or two working out. A small regular routine can be much more effective than a very hard workout you can only do occasionally.

So what are the best home exercises for beginners? Here are some simple exercises that you can try.

1. Bodyweight Squats

Bodyweight squats are a simple lower body exercise for beginners.

Squats are one of the first recommended exercises for a beginner. They are a simple exercise that work a wide range of your lower body muscles. They target your thighs and glutes.

Stand with your feet shoulder-width apart, raise your chest, and slowly lower down by bending your knees. Keep pushing your hips back as if you are sitting down on a chair. Then, push yourself up again.

If you are a beginner to squats, Start with 10 to 15 reps. There's no point of trying to do 50 or 100 reps. Just improve day by day.

2. Push-Ups

Push-ups are a simple bodyweight exercise for the upper body.

Push-ups are probably one of the most familiar home exercises. You do not have to use any equipment for this exercise. You can do it anywhere.

It mainly targets your chest, your shoulders, and your triceps. Your abdominal muscles also help stabilize your body throughout the exercise.

Start in a high plank position, set your hands a little wider than the shoulders apart, lower your body down until almost touching the floor, and push yourself back up again.

Regular push-ups can be a real challenge for beginners. If you can't do them well enough at first, you can try knee push-ups or push-ups on the wall. Once you've built some strength, try regular push-ups.

3. Lunges

Lunges help work the legs and challenge your balance.

Lunges are a great option if you want to work your legs without weights. They also challenge you to keep your balance.

Stand straight and take one step forward. Bend both knees until you lower your body. Push yourself up by pushing on your front knee and return to the starting position. Repeat the same for the other leg.

Do 8 to 10 reps for each leg when you first start.

Do not rush this exercise. A slow and controlled lunge is much better than many fast movements with poor form.

4. Plank

The plank is a simple core exercise for beginners.

If you want a simple core exercise try the plank.

Get into a position with your forearms on the floor and your legs stretched out. Keep your body as straight as possible. Do not let your hips sag or stick up too high.

You do not have to keep the plank position for minutes at a time. Start with around 15 to 30 seconds and take a rest and do it two or three times.

When you get stronger, you can try to hold on for longer.

5. Jumping Jacks

Jumping jacks are a simple cardio exercise you can do at home.

Jumping jacks are a simple way to get a good cardio workout in a home setting. They do not need much space and can quickly get your heart pumping.

Stand with your feet together. Jump and spread your legs apart while raising your arms. Then, jump back to the start.

Try to do them for 20 to 30 seconds. If you are not used to jumping, take it slowly. If you have any joint problems or don't feel comfortable doing jumping jacks, try an alternative exercise.

6. Glute Bridges

Glute bridges work the glutes and lower body.

Glute bridges are easy to learn and highly effective for the glutes and lower body.

Lie on your back with your knees bent and feet planted on the floor. Keep your arms at your sides. Now raise your hips up to meet the ceiling and squeeze your glutes at the top.

Hold for a second and lower your hips back down.

Around 10 to 15 reps are enough to get you started.

7. Mountain Climbers

Mountain climbers work the core while providing a cardio workout.

Mountain climbers can really challenge a home workout. They work the core while also providing a good cardio exercise.

Start in a high plank position. Bring one knee up towards your chest and quickly kick it back. Immediately bring the other knee up and continue alternating legs.

You do not have to move very quickly. For a beginner, trying to keep your body stable and moving in slow steady motions is a good start.

Try it for 20 seconds first. See how you feel.

8. High Knees.

High knees are a simple cardio exercise you can do at home.

High knees are another simple cardio exercise. You run in place while raising your knees.

Stand straight and start raising one knee and then the other. Let your arms float as you do the exercise.

Start with 20 to 30 seconds. You can take a short break and do it two and three times. If jumping or running feels uncomfortable, you can do it slowly by walking in place and raising your knees.

9. Wall Sit

Wall sits are a simple exercise for working the legs.

A wall sit looks simple at first, but your legs will probably disagree afterwards.

Stand with your back against a wall. Slide down until your knees are bent. Keep your back against the wall and hold the position

Start with 20 seconds. Once you get more comfortable with it you can go up to 30 seconds or more.

This is a great exercise to add towards the end of a leg workout.

10. Bicycle Crunches

Bicycle crunches can be included in a beginner core workout.

Bicycle crunches can be added to an abdominal workout, They work the abdominal muscles as well as involving some movement from the sides of your core.

Lie on your back and place your hands lightly at the back of your head. Bend one knee up towards your chest while also twisting your upper body towards knee. Then change sides

Do not pull your neck with your hands. Try to generate the movement in your core.

Start with 8 to 12 reps for each side.

11. Superman

The Superman exercise works the muscles of the back and core.

The superman exercise is done on the floor and can be very useful in working the muscles of your back and core.

Lie on your stomach with your hands stretched out in front of you. Slowly raise your arms and legs from the floor. Hold for a moment and then lower them.

You do not have to raise your arms and legs very high. Try to do this exercise slowly and with control.

Try 8 to 12 reps.

12. Glute Kickbacks

Glute kickbacks are a simple lower body exercise you can do without equipment.

Glute kickbacks are another simple lower body exercise that you can do without equipment.

Start on your hands and knees. Keep your knee bent and raise one leg up behind you. Slowly bring it down again and repeat. Finish your reps and switch to the other leg.

Do 10 to 15 reps for each leg.

Keep your back in a comfortable neutral position instead of swinging your leg as high as you can.

A Simple Home Workout for Beginners

You do not have to do all 12 exercises. Too many exercises at the beginning can make you feel very tired

Here is a simple routine you can try:

Take a rest of 30 to 60 seconds between each exercise. If you feel comfortable, you can do the routine two or three times.

You can also adapt the number of reps or sets depending on your fitness level.

As long as you can build a routine that you can actually stick to.

How Many Days a Week Should You Exercise?

If you're a beginner, you can start by exercising three days a week. For example, you can work out on Monday, Wednesday, and Friday. On the other days, you can take a break or do some light activity.

As you get fitter, you can gradually increase the number of times you exercise. You do not necessarily have to make every workout difficult. Some days can be easier than others. Your body needs time to recover, especially in the early stages.

Can Home Exercises Help You Lose Weight?

Yes, exercising at home can definitly help with weight loss. However, exercise is not the only factor that contributes to weight loss. What you eat, how active you are, your sleep schedule, how regularly you exercise.

Exercises such as jumping jacks, high knees, and mountain climbers can help keep you active. Squats, push-ups, lunges, and many other strength-building exercises can help build and maintain your muscles.

If you want to lose weight, it's important to create a sustainable workout routine that will last a long time rather than trying to do extremely hard exercises for a few days.

Related Article

Strength Training for Beginners: Complete Guide

Frequently Asked Questions (FAQ)

How do you do bodyweight squats at home?

Stand with your feet about shoulder-width apart, keep your chest up, and lower your hips as if you are sitting into a chair. Keep your knees aligned with your feet and push through your feet to return to the starting position.

How can beginners start doing push-ups at home?

Beginners can start with wall push-ups or knee push-ups if regular push-ups are too difficult. As you build strength, gradually work toward standard push-ups while keeping your body controlled.

How should beginners do lunges?

Start by standing tall and take one step forward. Bend both knees while lowering your body, then push through your front foot to return to the starting position. Repeat on the other side.

How long should a beginner hold a plank?

A beginner can start with a plank hold of about 15 to 30 seconds. Focus on keeping your body in a straight line rather than trying to hold the position for as long as possible.

Are jumping jacks good for beginners?

Jumping jacks can be a simple way for beginners to add cardio to a home workout. Start with short intervals and reduce the intensity or use a low-impact alternative if jumping feels uncomfortable.

How do you do glute bridges at home?

Lie on your back with your knees bent and feet flat on the floor. Raise your hips while squeezing your glutes, pause briefly at the top, and slowly lower your hips back down.

Are mountain climbers good for beginners?

Mountain climbers can work your core while also increasing your heart rate. Beginners should start slowly and focus on maintaining good body control rather than moving as quickly as possible.

How should beginners do high knees?

Stand upright and raise one knee at a time toward your chest while alternating your legs. Beginners can perform the movement slowly or march in place if running feels uncomfortable.

How long should a beginner hold a wall sit?

Beginners can start with a wall sit of around 20 seconds. As their leg strength improves, they can gradually increase the holding time.

Are bicycle crunches good for beginners?

Bicycle crunches can be included in a beginner core workout. Perform them slowly and avoid pulling on your neck with your hands. Focus on controlled movement through your core.

How do you do the Superman exercise?

Lie face down with your arms extended in front of you. Slowly raise your arms and legs a short distance from the floor, hold briefly, and lower them with control.

How do you do glute kickbacks?

Start on your hands and knees. Keeping one knee bent, slowly raise that leg behind you, then lower it back down with control. Complete your repetitions and switch sides.

Final Thoughts

Beginning to do exercises at home does not have to be complicated. You can start off with some simple exercises and gradually improve.

Squats, push-ups, lunges, planks, glute bridges, and jumping jacks can all be a good base for a beginner to build on. In the future, there are more exercises you can try as your body gets used to regular exercise.

The most important thing is to stay consistent. You do not have to do everything perfectly, and you do not have to complete very long workouts every day. Start off with something you can do, learn the technique, and slowly make progress.

If you have an injury, a health issue, or experience pain during an exercise, it's always best to consult with a certified professional before starting or changing your workout regimen.

About the Author

Julfikar is the creator of BodyFitness.online, where he writes beginner-friendly fitness and exercise content to help readers build simple and sustainable workout habits.

References

• Wikipedia – Exercise
• World Health Organization (WHO) – Guidelines on Physical Activity and Sedentary Behaviour
• Centers for Disease Control and Prevention (CDC) – Health Benefits of Physical Activity for Adults