Home workouts are a great way to dip your toes into fitness without investing in a gym membership or loads of equipment. If you’re brand new to exercise, simple moves you can do in your living room or bedroom are perfect for getting your body moving, building confidence, and setting up healthy habits. I pulled together some super approachable exercises, along with practical tips to help you get started and build a routine that actually sticks.
Why Start with Home Exercises?
Starting with home exercises keeps things simple. There’s no need to stress about commutes, gym crowds, or fancy gear. You can work out in your pajamas if you feel like it, and you’re in charge of your playlist and your schedule. Many people find that exercising at home takes the pressure off and helps them stay more consistent. Plus, bodyweight moves are really effective for beginners. You’ll get stronger, boost your mood, and start noticing improvements in day-to-day activities.
Exercise, even in small amounts, isn’t just about fitness. It can help you sleep better, ease stress, and keep your heart healthy. Research from the CDC shows that adults who are physically active sleep better and feel more energized throughout the day. Building an at-home base for exercise is a budget-friendly and low-stress way to begin working towards these benefits.
How to Build Your Beginner Home Workout Routine
If you’re not sure how to start, you’re in the right place. I recommend picking just a few exercises to try out at first, aiming for 2-3 rounds per session, and focusing on good form rather than speed or high reps. As you get comfortable, you can do more rounds or add new moves.
Here are some standard terms you’ll see in the routines below:
- Reps (Repetitions): The number of times you repeat a movement. For example, 10 squats is 10 reps.
- Sets: Sets are groups of reps. Doing 3 sets of 10 squats means doing 10 squats, taking a quick rest, then repeating two more times.
- Rest: Short breaks (about 30-60 seconds) between sets help your muscles recover.
10 Easy Home Exercises for Absolute Beginners
These moves work all your major muscle groups and can be done on any flat surface. No equipment needed beyond maybe a mat or towel if you’re working on a hard floor.
- Bodyweight Squats
Stand with your feet around hipwidth apart, toes pointed slightly out. Bend your knees and push your hips back as if you’re about to sit in a chair. Keep your chest lifted and your feet flat on the ground. Push through your heels to stand up. Try 10-15 reps per set. - Wall Pushups
If regular pushups feel intimidating, wall pushups are a great place to start. Stand facing a wall, place your palms on it at shoulder height, and step your feet back a bit. Lower your chest toward the wall, keeping your body straight, then push back to the starting position. Start with 8-10 reps. - Standing March or High Knees
This is a gentle way to get your heart rate up. March in place, lifting each knee as high as comfortable, swinging your arms along. You can make it a little peppier by moving quicker. Go for 30-60 seconds. - Seated Knee Extensions
Sit on a sturdy chair with your feet flat. Slowly straighten one leg out in front of you, hold for a second, and lower it back. Alternate legs. This move is gentle for those who don’t want much pressure on their knees. Aim for 10 reps per leg. - Chair Assisted Standing Calf Raises
Stand tall with your hands resting lightly on a chair or counter for balance. Rise onto your tiptoes, squeezing your calves, then slowly lower down. Do 12-15 reps. - Step Touch or Side Steps
Stand with feet together and take a big step right, bringing your left foot to meet your right. Step to the left, feet together. Keep your knees slightly bent and find a rhythm. Repeat for 30-45 seconds. - Glute Bridges
Lie on your back, knees bent, feet flat on the floor, and arms by your sides. Press through your heels, squeezing your glutes to lift your hips up toward the ceiling. Lower down slowly. This is gentle for the back and activates your glutes and core. Try 10-12 reps. - Bird Dog
Start on all fours, hands under your shoulders and knees under your hips. Extend your right arm forward and left leg back, hold for a second, then return to start and switch sides. Focus on keeping your core stable. Try 8 reps per side. - Standing Wall Angels
Stand with your back against a wall, arms bent at your sides with elbows at shoulder height, and slide your arms up and down the wall like making a snow angel. This helps open up your shoulders and upper back. Do 10 reps. - Arm Circles
Extend both arms out to the side at shoulder height. Make small circles going forward for 20-30 seconds, then reverse for another 20-30 seconds. This one’s simple and wakes up the shoulders.
Common Questions and Tips for Beginners
New starters usually have a few questions, so here are some solid answers and suggestions based on my own experience and what others have shared with me. You might also want to jot down your own questions as you make progress.
How many days a week should I exercise?
Two or three sessions a week is plenty when you’re just starting out. Spacing your workouts with a rest day in between gives your muscles time to recover. As you get used to moving, you can always add more sessions if it feels good.
How do I know if I’m doing an exercise correctly?
The most important thing is to move slowly and with control, not rush through. If something doesn’t feel right (sharp pain, pinching), stop and check your form or try a different move. Sometimes, checking a video from a trusted resource or exercising in front of a mirror helps. If things still don’t feel right, asking a trainer (in person or virtually) for feedback is a smart extra step.
What if I have trouble getting up and down from the floor?
Plenty of beginner exercises can be done standing or from a chair. Skip anything that feels awkward and gradually introduce more as your confidence grows. There’s no rush—take your time and adjust as needed.
Should I stretch before or after these exercises?
Moving gently before your main workout (like a couple of rounds of marching in place or arm swings) helps warm you up. Save longer stretches for the end when your muscles are already warm. Stretching afterward can improve your overall flexibility and help ease muscle soreness after your routine.
Getting Comfortable: What Helps Most When You’re Starting Out
You don’t need fancy gear to get results, but a couple of basics are pretty handy:
- Supportive shoes: These protect your feet and joints, especially if your floor is hard. Some folks, especially with joint issues, feel better in shoes even indoors.
- Yoga mat or towel: This helps cushion your back and knees for exercises on the floor (like glute bridges or bird dog).
- Chair or sturdy support: Great for balance, seated moves, or stepups as you progress.
Safety is really important when you’re new. Always clear some space before you start. If you have a chronic condition or you’re not sure whether an exercise is right for you, check with your doctor first; nothing wrong with getting another opinion. Trust your body’s signals during your workout and don’t push into pain or discomfort. It’s better to do fewer, wellcontrolled reps than struggle through the whole routine with bad form.
How to Stay Motivated and See Progress
A lot of people start out strong but give up because they don’t see changes right away. It helps to celebrate the little wins, like getting through a workout without stopping, or noticing that everyday stuff (like walking stairs) feels easier. You can jot down what you did in a notebook or a fitness app to see your streaks. Playing upbeat music, inviting a friend to join, or watching a favorite show while moving can help you stay consistent.
Try pairing your workouts with another regular habit, like stretching right after brushing your teeth. Building little routines can make exercise feel more like a part of your day and less like a big chore. If you ever find your motivation slipping, remind yourself why you started and how far you’ve come already.
Easy Upgrades When You’re Ready
- Add Extra Rounds or Reps: As these moves get easier, you can try doing extra rounds or squeezing out a few more reps to keep challenging yourself a bit.
- Add Light Weights: Soup cans or water bottles are a practical place to start if you’re not ready for dumbbells. Just holding a little weight with some exercises boosts strength.
- Try Online Videos: There are loads of free beginner home workout videos on YouTube or reliable fitness sites. These can mix up your routine with variety and guidance. Joining an online community might also give you encouragement and extra ideas.
Frequently Asked Questions
Can these exercises help with losing weight?
Regular movement, combined with balanced eating, can help with weight loss over time. The most important thing is consistency, even if it’s small steps each week. Physical activity, even at home, burns calories and supports a healthy metabolism.
I have bad knees. Is it OK to do these?
Moves like wall pushups, seated knee extensions, and standing calf raises are usually gentle on the knees. Go slow with squats and step touches, and skip anything that hurts until you feel stronger. Always listen to your body’s feedback and modify as needed.
How quickly will I get results?
Everyone is different. You’ll probably start feeling better within a few sessions. Visible changes like more definition or more energy can take a few weeks. Keep focusing on how you feel; it’s a solid sign you’re on track and making healthy changes.
Starting with home exercises is a smart, lowpressure way to build strength, energy, and confidence. These easy moves fit into almost any schedule and help you set a steady foundation for your fitness adventure. Whenever you feel comfortable, try new movements or gradually increase the difficulty to keep things interesting. Enjoy taking those first steps to a healthier you, and remember—a little progress each day adds up to big results over time!