5 Easy No-Equipment Home Workouts For Beginners

These easy no-equipment workouts not only offer benefits such as convenience and accessibility, as you can exercise anywhere, anytime without travel costs or gym fees, but they can also be an effective, alternative way to build muscle and strength, improve health and lower the risk of chronic diseases.

So, whether you’re a beginner just starting out on your fitness journey, a seasoned pro looking for some new ideas to add to your arsenal, or just too busy to get to the gym sometimes, try out these 5 easy no-equipment home workouts for beginners!

#1: Bodyweight Circuit

• 10 squats

• 8 push-ups (on knees if needed)

• 12 glute bridges

• 20 seconds mountain climbers

• Rest 1 min → repeat x3

#2: Tabata Cardio Blast

• 20 sec jumping jacks

• 10 sec rest

• 20 sec high knees

• 10 sec rest
(Repeat x4 rounds)

#3: Lower Body Burn

• 12 lunges (each leg)

• 15 squats

• 20 calf raises

• 30 sec wall sit

• Rest 1 min → repeat x3

#4: Upper Body Strength

• 10 push-ups

• 20 shoulder taps

• 12 tricep dips (using a chair/sofa)

• 20 sec plank hold

• Rest 1 min → repeat x3

#5: Full-Body Flow (Mobility + Strength)

• 5 cat-cow stretches

• 8 inchworms

• 10 squat-to-stands

• 20 sec plank

• 5 deep lunges (each side)

Summary: Easy Home Workouts for Beginners

Next time you’re at the gym, or perhaps when you can’t get to a gym, try one or all of the workouts in this beginner-friendly circuit to boost your strength and energy.

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WRKOUT: MODE DISCLAIMER / NOTE

• Take a few moments to ‘check-in’ with yourself each time you get ready to practice any form of exercise and be sure to warm-up appropriately.

  
  

• If your body is not able to do any of the movement postures, just sit comfortably and run through them in your mind, never do anything that causes pain or discomfort – less is often more.

  
  

• Always, consult your doctor or medical practitioner before carrying out any new exercise routine.

  
  

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• We endeavour to ensure the information provided is accurate and helpful, however, we cannot be held liable for any actions you take as a result of the information provided or for any errors or omissions. Any recommendation or other information that is followed by the reader is at their own risk.

  
  

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• All information contained and provided is intended solely to provide guidance on matters of interest for the personal use of the reader.