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6 Best Home Workouts for beginners (No Equipment)

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Physical activity or exercises not only improve your health but also decrease the risk of developing several diseases. Regular exercise is a good thing you can do for your health. In this blog post, we have shared the 6 best home workouts for beginners.

The doctor recommends the unhealthy patients join the gym or do exercise at least 4 days a week. Fitness is accomplished by exercises, it not only helps you burn fat but also reduces calories, making your heart function precise, making your oxygen level perfect. Check your BMI on

Regular exercise promotes strong muscles and bone, helps you stay active, reduces stress, and helps you with your moods.

6 Best Home Workouts for beginners

Here is the list of the 6 best home workouts you can perform at home and you don’t need any equipment.

  • Push Ups
  • Squats
  • Aerobic Exercise
  • Lunge
  • Planks
  • Jumping Jacks

Push-ups (One of the Best Home Wokouts for beginners)

It is a basic and one of the best home workouts for beginners. Push-ups help increase strength in your upper body and core. It makes the use of muscles at the back of your upper arm. No equipment is needed to start push-ups. Beginners who are advanced with exercise can practice this easily. Beginners should aim for ten incline push-ups.

A variety of pushups are available such as wall pushups, seated push-ups, standard push-ups, and many more which GYM experts let the beginner know depending on his/her strength. Experts will make you practice every type of pushups to make your muscle ready for future challenges. 

Push-ups not only make your body muscles active but it helps you make your body posture in shape by making the position of the spine accurate. So, push-ups make you brawny and help you prevent lower back, shoulders injury. The most important benefit is to Enhance Your Cardiovascular System which makes your heart tissues stronger.


Squat helps you burn the extra fat in your body. Lifting your weight on your ankle and knee strengthens your tendons, bones, and ligaments around the leg muscles. Other muscles which come into use are hip muscles, Calves, Hamstrings, Obliques. A beginner should stick to about 12-15 reps per set.

Squats for Beginners
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The major purpose of squats is to burn your calories which helps you lose weight, the experts then recommend you a proper diet and vitamins to make you fit as excess fat is burning which can cause you dizziness but being a member of GYM they take the complete responsibility to make you active and healthy. By squat, the experts set your diet and this helps your body system not to grow excess fat in future 

Squat also adds strength to your skeleton, mainly the spine and lower body. Like push-ups, it helps with your posture. Squat makes your body flexible if you continue this exercise for a long time it makes you more elastic and nimble up 

Squat also targets your inner thigh muscles and glute which shape up your legs and butt which improves the balance of your body.

Aerobic Excercise

Aerobics is the most fun exercise for beginners. It includes exercise which covers all the elements such as fitness, flexibility, muscular strength. The additional music in the background makes it fun for the beginner to learn and enjoy at the same time, it also helps the beginner to ease the mind. Beginners are always advised to start with 8 -12 repetitions. Aerobics is usually practiced in a group setting where several people line up at a specific distance from each other and follow the expert’s steps

The members are divided into various groups and practice different moves. The GYM expert who is the instructor is also known as a choreographer, he prepares several moves for the members depending on their group. The major reason for aerobics is that it makes your body flexible, agile, and hand-foot coordination. It improves your heart rate and moreover lifts your mood. It helps you with bone strength and endurance.


Lunge refers to the exercise where one leg is positioned forward with the knee bent and the other leg touching the ground. Experts assume it is one of the best exercises for strengthening and craving.

Experts perform this exercise with various weights but for beginners, no weight is preferred. It not only builds one muscle but several muscles. beginners should aim for 5 to 10 reps on each leg or 30 seconds total.

It improves bone density, helps your knees become stronger, and your hips flexible, it improves the balance of your body. Unlike other exercises, it not only shapes up a particular body part but the whole body. It helps mass the muscles and target the glutes, quads, and hamstrings. It helps you with your belly fat.

People also call it multi-joint exercise, as it can be modified for the specific joint. 


It is an exercise maintaining the same stationary position as push-ups with all bodyweight on forearms, elbows, and toes. Plank is common in GYM, yoga, and especially for boxing training.

Most experts suggest anywhere from 10 up to 30 seconds is plenty for a beginner. Planks maintain a healthy posture, makes you an expert in balance and coordination which is the initial element of a fit body. It helps you in building core strength which is important for body alignment. It improves metabolism and increases flexibility. Experts say it helps in improving overall mental health. 

It is not always that easy to do but when you do it in a proper form it helps you in different forms. It is difficult as compared to other exercises but it is more beneficial. Having strong muscles are an added advantage because they burn calories. GYM experts have special training to guide the member with a special diet with this workout.

Jumping jacks

Jumping jacks are also well known as star jumps. It is one of the basic practices in military training, so as in GYM for beginners. They are like regular jumps but the arms go halfway above the head. 

Beginners to exercise should consider starting with a daily set of 10 jumping jacks in between other exercises. According to Jonathan Mike “Jumping jacks have a wealth of benefits like mobility, increased blood flow, training in the frontal plane, and overall joint motion,” it is a powerful exercise to make the overall body function accurate.

It makes your heart function unerring which helps further with your oxygen intake. Jumping jacks aids in improving the stamina of the body and its overall endurance level. It involves the workout of your legs, arms, and belly area and immediately burns the calories. It also helps in making your arm stronger which is the basic element in the military for holding armed weapons or in daily life for lifting up the weight.

If you don’t want to join a gym then you can start the workout at home with these 6 best home workouts for beginners.

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