If you’re a newbie to home workouts, don’t worry: We’ve got you covered. Check out these 18 at-home workouts for beginners, as recommended by trainers.
Beginner at-home workouts
Breathing flex forward
“Breathing properly is essential to beginning all exercises,” Jole Gravesande, certified Stott Pilates Instructor, Pilates Reformer, Total Barre and TRX certified trainer says. “It encourages effective oxygenation of the blood, helps to relax the muscles and avoid unnecessary tension,” Breathing Flex Forward encourages breathing into the sides and back of the rib cage." How to:
Start by sitting up tall with your head reaching towards the ceiling and torso on top of sit bones and arms relaxed by your sidesInhale to prepare to moveExhale to nod the chin, leading with the head moving into forward flexion of the spine, relaxing over legs.Inhale through the nose, opening up the sides and back of ribcageExhale through pursed lips to allow the closing in of the ribcage as you lengthen back up one vertebrae at a time back to sitting up tall.Complete 3-5 times
Ab prep
“Warming up the abdominal muscles will help protect you from injury and make the most of your workout,” Gravesend says. How to:
Lying on back, knees flexed, feet hip distance apart, arms long by sides with palms down. Stay wide through the collar and set scapulae (shoulder blades) flat on back.Inhale to extend through back of the neck and nod the chin to initiate cranio-vertebral flexionExhale to slide shoulders down, rolling ribs towards the pelvis to flex thoracic spine, arms are lifting off the mat while finger tips are reaching towards toes.Inhale to hold flexion while maintaining the abdominal connection.Exhale to roll upper body back down to mat allowing the head and cervical spine to return back to neutral placement.
Obliques with feet on mat
How to:
LyingsSupine (on back) with upper body flexed off mat. Hands behind the head, scapulae set on back to start.Inhale to prepareExhale to flex and rotate upper body. Return back to center then lengthen spine back down to the mat on inhale.
Half roll back
How to:
Seated position with knees flexed, feet hip distance apart. Spine in flexed position over legs with arms long reaching parallel to floor.Inhale to prepareExhale roll hips bones (ASIS) away from femurs (thighs), flexing the lumbar spine and contracting lower abdominalsInhale to roll forward back to start position
Shoulder bridge
How to:
Lying on back, pelvis and spine in neutral. Knees are flexed with feet hip distanced apart. Arms are relaxed by sides with palms down.Inhale to prepareExhale to push through feet to extend hips and lift pelvis off the mat, creating a bridge position from shoulders to knees.Inhale to flex the hips and lower the pelvis back down to the mat
Bird dog
“Bird dog works major muscle groups including erector spinae, rectus abdominis and glutes,” says Taylor Walker Sinning, Fitness expert and creator of the Taylor Walker Sinning Prenatal Fitness Program on The Fitness App by Jillian Michaels. How to:
Start in quadruped position. Inhale and as you exhale lift your opposite arm and leg and hold for three seconds. To advance this exercise lift arm and leg, inhale, and then connect opposite elbow to knee upon exhale.Perform 12 reps back-to-back 3 times, or to fatigue.
Upper cut
“This home workout focuses on your cardiovascular system and core,” says Sinning. Disclaimer: This move is safe for pregnant women as well as those who aren’t pregnant. How to:
Stand with your feet shoulder width apart and your knees slightly bent.Make fists and punch your right fist in an upward motion and stop at your chin.As you punch, slightly rotate your lower body in the opposite direction with your arm. Continue to alternate and repeat.Take it as fast or slow as you need to but keep the intensity up and always stop your fist at your chin.Perform 12 reps back-to-back three times, or to fatigue.
Modified push-up
“Push-ups are a total upper-body and core exercise,” says Sinning. “Focus on your chest, shoulders, triceps, and abdominals.” Disclaimer: This move is safe for pregnant women as well as those who aren’t pregnant. How to:
Modify by adding elevation.Place your palms on an elevated surface such as a chair, countertop or wall. Thumbs should be underneath your shoulders, shoulders retracted, core engaged.Push through your heels. Inhale as you drop down 90-degrees with your elbows bent.Exhale as you press through the heel of your hand.Perform 12 reps back-to-back three times, or to fatigue
Triceps dip
“This works the muscles on the back of your arms from shoulder to elbow,” says Sinning. How to:
This exercise can be performed with your fingertips facing your seat on a chair or bench.Plant your feet flat under your knees or advance by extending your legs.Hover your butt off in front of the chair and lower your body down to 90 degrees as you inhale.Exhale as you extend.Perform 12 reps, back-to-back, 3 times or to fatigue
Stationary lunges
“The lunge is for the leg in the rear, not the leg in the front,” notes Tony Hill, fitness expert at Touche Fitness. How to:
Stand with one foot extended in front of the other.Do not let your knee go pass your toe.Stay in one position moving up and down.Then switch to the other leg.Start with 10 reps and increase with five sets each set for four sets
Leg lifts
How to:
Lie on your back with your hands under the small of the back.Lift your legs to 90 degrees.Move your legs down until you feel your back feel as if it is leaving the ground.Lift, pressing your lower back into the ground and exhalingStart with 10 reps and increase with five reps each set for four sets
Warrior 1
From Tara Stiles, global yoga expert and author of Clean Mind, Clean Body: A 28-Day Plan for Physical, Mental, and Spiritual Self-Care. How to:
From standing lean your weight onto your right side and step your left leg back and out to your left side a bit so you can balance easy.Spin your heel down so both feet are planted firmly on the ground.Roll your hips and belly toward your front gently.Take a big inhale and reach your arms up.Exhale and sink your hips a bit lower. Your weight should be right in the center of you, not leaning forward or back.
Squats
From Sean Barker, Fitness Coach and Owner of KV Fit How to:
With your feet hip-width apart and toes pointed slightly out. Reach forward or place your hands together in front of your chest (prayer style).Push your hips back and bend your knees but keep them from going in front of your toes.Lower down as far as comfortable (preferably until your thighs are level with your hips or legs 90 degrees, all while keeping your heels on the floor and your chest upright.Once at your lowest squat position, pause briefly and to rise back up to a standing position, push through your heels while keeping your feet in contact with the floorDo 8-10 reps
Side lunge
How to:
Step out to the side, pushing your hip back and bend at the knee into a side lunge as you keep your opposite leg planted on the floor, then open your arms in a flying motion in front of your chest.Alternate from side to side.Do 8-10 reps
Burpees
How to:
Squat down until your hands are on the floor in front of you and step back one leg at a time into a pushup position with your body forming a straight line head to heels.Move one foot forward one leg at a time and stand up and reach your arms overhead.Lower down into a full pushup and push back up and jump forward with both legs and jump up reaching arms overhead and landing soft with bent knees.Do 8 to 10 reps
The “spread feet wide and rotate” exercise
“The ‘spread feet wide and rotate’ exercise is a great hamstring, inner thigh, and T-Spin mobility exercise,” says Bobby Aldridge, Founder of BAM Motion. “You can open up the whole body with one exercise. Do this every morning to get the juices flowing.” How to:
Spread feet wide and rotate feet 50 inches apart: hand at 25 and rotate 3 times back and forth.Then, move feet out 2 inches and repeat.Do this 3 timesIf your feet are at 50 inches, your hand is at 25. Do three rotations and move your feet out 2 inches to 52 inches and your hand 26 inches.Take your time and remember to breathe for best results
Single arm row
“Single arm back rows are excellent for engaging midsection and working back muscles which are imperative for good posture,” says Mindy Buxton, Head Trainer at BODYGYM How to:
Keep the bar towards your body, your shoulders down away from your ear and pull your elbow towards your hips as if you’re starting a lawnmower.Pull your arm up and back until it reaches a 45 degree angle and release back down.Do 10 reps on each side
Pro tip: If you’re really looking for a great way to incorporate your legs, abs, and back you can take the single arm row into an even wider lunge engaging more areas of your body during the movement.
Serving tray
“This home workout is great for strengthening the entire upper body, or you can add a cardio element to it and raise your heart rate by working your legs at the same time by stepping from side-to-side during the movement.” says Buxton. “Serving tray engages your biceps, triceps, shoulders, and back muscles.” How to:
Stand with your feet about shoulder-width apart with your palms up.Holding the bar firmly and keeping your elbows at your sides move your arms to the left and right side of your body alternating sides.Repeat this move for 10 reps each side.
Next, read 125 best free streaming workouts to do from home. Sources:
Jole Gravesande, certified Stott Pilates Instructor, Pilates Reformer, Total Barre and TRX certifiedTaylor Walker Sinning, Fitness expert and creator of the Taylor Walker Sinning Prenatal Fitness Program on The Fitness App by Jillian MichaelsTony Hill, Fitness ExpertTara Stiles, global yoga expert and author of Clean Mind, Clean Body: A 28-Day Plan for Physical, Mental, and Spiritual Self-CareSean Barker, Fitness Coach and Owner of KV FitBobby Aldridge, Founder of BAM MotionMindy Buxton, Head Trainer at BODYGYM
