Are you looking for an easy and effective way to get in shape from the comfort of your own home? Look no further! In this blog post, we will be discussing 12 beginner-friendly at-home workout exercises that can help you get your sweat on and start reaching your fitness goals. Whether you are new to exercise or just trying to stay active while stuck at home, these exercises are sure to help you reach your goals. So get ready to break a sweat and let’s get started!
Bodyweight Squats
Bodyweight squats are one of the best exercises you can do at home. They target your quads, hamstrings, glutes, and core muscles and help build lower body strength and stability.
To do a bodyweight squat, start with your feet shoulder-width apart. Place your hands behind your head, elbows out. Lower yourself down into a squat by pushing your hips back and bending your knees. Make sure your chest is lifted and your back is straight. Keep lowering until your thighs are parallel to the floor, then press through your heels to come back up. Do 3 sets of 10-15 reps, or adjust the number depending on your fitness level.
Squats are a great exercise to include in any workout routine because they are relatively easy to perform and can be modified to suit any level of fitness. As you progress, you can add extra weight to increase the difficulty. So if you’re looking for an effective and straightforward at-home exercise, give bodyweight squats a try!
Push-ups
Push-ups are an excellent exercise that you can do at home to target your chest and core muscles. To do a push-up, start in a high plank position with your feet hip-width apart, hands slightly wider than shoulder width, and your body in a straight line from head to toe. Lower your chest down to the floor while maintaining the straight line with your body. Push up into the starting plank position and repeat. As you get stronger, you can make this exercise harder by adding a clap at the top of the push-up or by trying one-handed push-ups. If you're a beginner, try doing wall push-ups to help you build the strength needed for regular push-ups. Make sure you keep your core tight throughout the movement and your neck in a neutral position. Push-ups are a great way to strengthen your chest and core muscles, so give them a try!
Lunges
Lunges are a great exercise to strengthen your lower body. They work your core, glutes, quads, and hamstrings all at once. Lunges are an excellent addition to any lower body workout routine.
To perform a lunge, start by standing with your feet hip-width apart. Step one foot forward and bend both knees until the front knee is at a 90-degree angle and the back knee is almost touching the floor. Push through your front heel to stand back up and repeat the same motion on the other side. Make sure your front knee does not go beyond your toes as you lower down.
You can add some variation to this exercise by incorporating weights such as dumbbells or a kettlebell. You can also do walking lunges where you take steps forward instead of standing in one spot.
Do 3 sets of 10-15 repetitions per leg for best results.
Glute Bridge
The glute bridge is a great exercise to target your glutes, hamstrings and core. This exercise can be performed with or without weights, so it’s perfect for any fitness level.
To do the glute bridge:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Lift your hips up off the ground and hold the position for two seconds. Make sure you keep your back flat against the floor.
- Lower your hips back down to the ground and repeat the movement. Aim for 3 sets of 12 reps.
If you want to add some extra difficulty, you can add a weight, such as a dumbbell or a medicine ball, to the bridge. By doing this, you’ll increase the challenge of the exercise and target the glutes even more effectively.
Plank
The plank is an excellent exercise for beginners looking to strengthen their core and overall body stability. This exercise can be done at home without any equipment and only takes a few minutes to complete. To do a plank, start on your hands and knees on the floor with your arms and legs shoulder-width apart. With your hands on the floor, lift up onto your toes and straighten your body so it forms a straight line from your shoulders to your toes. Make sure your head is in line with your spine, not tilted down or up. Hold this position for as long as you can, aiming for 10-30 seconds. If you are just starting out, take breaks as needed and build up your time over time. If you want to challenge yourself, you can add in different variations, such as lifting one arm or leg off the ground at a time while maintaining the hold.
Superman
Superman is a great exercise for strengthening your core and back. It can be done almost anywhere with no equipment needed. To do Superman, start by lying face down on the floor with your arms stretched out in front of you. Now, squeeze your glutes and lift your legs and upper body off the ground. Keep your arms straight and your hands pointing towards the ceiling. Hold this position for a few seconds then slowly lower back down. Repeat this exercise 10-15 times for best results.
This exercise can be done at any level, just adjust the amount of time you hold the position to match your own level of fitness. If you are just starting out, it is important to keep your lower back pressed into the floor so you don't strain yourself. Superman is a great way to target multiple muscle groups and build strength in your core, back, and glutes.
Seated Russian Twist
The Seated Russian Twist is a great exercise to target your oblique muscles and build core strength. It is relatively easy to do at home as it requires very little equipment and can be done in a seated position.
To do the Seated Russian Twist:
- Begin by sitting on the floor with your knees bent and feet flat.
- Place your hands together in front of your chest with your palms facing each other.
- Engage your abdominal muscles, then slowly twist your torso from side to side, keeping your arms close to your body.
- Make sure to keep your back straight and your chest lifted throughout the entire movement.
- Keep twisting from side to side for 30-60 seconds, then rest for 30-60 seconds before repeating two to three more times.
The Seated Russian Twist is a great way to work your oblique muscles and build core strength. It's an easy exercise that can be done at home with minimal equipment, so don't be afraid to give it a try!
Burpees
Burpees are an excellent full-body exercise that can help you to get in shape quickly. This is an advanced move, so it’s best to begin with a few basic exercises before attempting this one. To do a burpee, start by standing with your feet shoulder-width apart and your arms at your sides. Squat down and place your hands on the floor in front of you. Then, kick your legs out behind you so that you are in a high plank position. Make sure that your shoulders, hips, and heels are in a straight line. From here, quickly bring your legs back to the squat position and jump up into the air with your arms above your head. Land with your feet back in the starting position and repeat for as many reps as desired. Burpees can be challenging, but they’re an effective way to build strength and endurance in a short amount of time.
Side Plank
The side plank is a great exercise to work on your core, glutes and hip muscles. It is an effective way to strengthen your body and improve your balance. To begin the side plank, start by lying on one side of your body with your feet stacked one on top of the other. Place your elbow on the ground directly beneath your shoulder and lift your hips off the ground. Make sure to keep your body in a straight line from head to toe. Hold this position for 10-30 seconds before switching sides and repeating. If you are looking for an extra challenge, you can hold onto a weight or medicine ball with your free hand and press it towards the ceiling. As you progress, you can also try elevating your top leg to increase the difficulty.
Jumping Jacks
Jumping jacks are a great way to get your heart rate up, tone your legs and arms, and improve your coordination. To do a jumping jack, start by standing with your feet together and your hands at your sides. Then jump into the air with your legs wide and your arms overhead, and then reverse the motion to land back in the starting position. You can also alternate your arms and legs to make the exercise more challenging.
For a full-body workout, you can add jumping jacks into a circuit of other exercises like burpees, pushups, and mountain climbers. This will help keep your heart rate up and target multiple muscle groups at once. If you’re just starting out, aim for 30 seconds of jumping jacks. Increase the time as you get stronger and fitter.
Mountain Climbers
Mountain climbers are an excellent full-body exercise that works your core, arms, and legs. This exercise is great for increasing your cardiovascular fitness and strengthening your muscles. To perform mountain climbers, begin in a plank position with your hands on the floor directly beneath your shoulders and your feet together. Engage your core by drawing your belly button towards your spine. Keeping your back straight and your head in line with your spine, slowly bring one knee up towards your chest while keeping the other leg extended. Switch legs, and continue alternating legs for 10 to 20 repetitions. As you become more comfortable with the exercise, you can increase the speed of each repetition.
High Knees
High Knees is an effective and simple way to get your heart rate up and your muscles moving. This exercise targets the quads, glutes, and core, while also giving you a great cardio workout. To do High Knees, start standing with your feet hip-width apart and your arms extended out to the sides. Lift one knee up to your chest and then switch to the other knee. Keep alternating between your left and right knee while running in place. As you do this, swing your arms back and forth to help you keep your balance. Make sure to keep your abdominals tight and your back straight throughout the entire exercise. You can also increase the intensity of this exercise by adding a jump between each knee lift. Try to complete as many repetitions as you can for 45 seconds to 1 minute.
