Are you looking for an at-home beginner workout plan? You have come to the right place. We know that exercising is not only good for you physically but it will improve your overall mind, body, and soul. Getting started is usually the hardest part and since landed on this page you have completed the first step. Now the hard part begins. You have to actually do this beginner workout plan for it to be successful. As you get stronger, simply increase the sets that you do.
Note: Be sure to warm up for 5-10 minutes before each workout and cool down with some light stretching afterward. Start with weights or modifications that are appropriate for your fitness level, and gradually increase the intensity and resistance as you get stronger. Listen to your body, and adjust the plan to suit your needs and abilities. It’s always a good idea to consult with a healthcare professional before starting any exercise program, especially if you have any pre-existing health conditions. Stay hydrated, and have fun!
Here’s a simple beginner workout plan that you can do at home:
Day 1: Full-Body Strength Training
- Bodyweight Squats – 3 sets of 10-12 reps
- Push-Ups (can be modified on knees if needed) – 3 sets of 8-10 reps
- Bent-Over Dumbbell Rows (can use household objects like water bottles as weights) – 3 sets of 8-10 reps
- Plank – 3 sets of 30-60 seconds
Day 2: Cardio
- Brisk Walk/Run on the spot – 10-15 minutes
- Jumping Jacks – 3 sets of 30 seconds
- High Knees – 3 sets of 30 seconds
- Mountain Climbers – 3 sets of 30 seconds
Day 3: Rest Day or Active Recovery (e.g., stretching, yoga)
Day 4: Bodyweight Circuit
- Jump Squats – 3 sets of 10-12 reps
- Push-Ups (can be modified on knees if needed) – 3 sets of 8-10 reps
- Walking Lunges – 3 sets of 10-12 reps per leg
- Bicycle Crunches – 3 sets of 15-20 reps
Day 5: Cardio
- Jump Rope (if you have one) – 10-15 minutes
- Dancing or Aerobic Workout (e.g., Zumba) – 20-30 minutes
Day 6: Rest Day or Active Recovery (e.g., stretching, yoga)
Day 7: Rest Day
This 7-day at-home beginner workout plan is a guide to get you started. You have taken the first step by landing on this page. But now the real work must begin. Simply follow this beginner workout plan. As you get stronger, simply add more reps or intensity to your workout.
