Starting a fitness journey at home doesn’t have to be complicated. These beginner-friendly exercises are designed to target all major muscle groups, helping you build strength, burn fat, and improve fitness—all without any equipment. Whether you're a complete beginner or just getting back into the groove, this full-body workout is perfect for you!
How to Do It:
• Stand with your feet shoulder-width apart and your arms extended in front of you.
• Push your hips back as if sitting into a chair, lowering your body until your thighs are parallel to the floor.
• Keep your weight on your heels, then push through your feet to return to standing.
• Repeat for 12-15 reps.
Did you know? Squats are one of the most effective exercises for toning the legs and glutes, while also engaging the core for stability.
Why It’s Great:
Bodyweight squats are an excellent lower-body exercise that helps build strength and endurance in the legs and glutes. They also help improve mobility and balance.
How to Do It:
• Stand about 2 feet away from a wall, with your hands placed on the wall at shoulder height.
• Lower your chest toward the wall by bending your elbows, keeping your body in a straight line.
• Push yourself back to the starting position.
• Repeat for 10-12 reps.
Did you know? Wall push-ups are a great modification for beginners as they work the same muscles as regular push-ups but with less intensity, helping to build strength in the chest, arms, and shoulders.
Why It’s Great:
Wall push-ups are a fantastic introduction to upper body strength exercises, targeting the chest, shoulders, and triceps while being gentle on the joints.
How to Do It:
• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
• Lower your hips back down and repeat for 12-15 reps.
Did you know? Glute bridges are an excellent exercise for strengthening the glutes, lower back, and hamstrings while also engaging the core for stability.
Why It’s Great:
Glute bridges are ideal for targeting the lower body, especially the glutes and hamstrings, while also improving core strength and posture.
How to Do It:
• Stand with your feet hip-width apart and your arms by your sides.
• Lift one knee toward your chest, then lower it back down and lift the other knee.
• Continue alternating, keeping a steady pace for 1 minute per set.
Did you know? The standing march is a simple yet effective exercise that improves coordination and engages the core while getting your heart rate up.
Why It’s Great:
This low-impact exercise is perfect for beginners, as it helps to improve balance, coordination, and cardiovascular health while being easy on the joints.
How to Do It:
• Lie on your back with your legs extended straight and your arms by your sides.
• Keeping your legs straight, lift them towards the ceiling, then slowly lower them back down without letting them touch the ground.
• Repeat for 12-15 reps.
Did you know? Leg raises target the lower abs and help strengthen the muscles of the core, improving stability and posture.
Why It’s Great:
Leg raises are a great exercise for toning the lower abs and improving overall core strength, which is essential for good posture and injury prevention.
How to Do It:
• Lie on your side with your legs extended straight and stacked on top of each other.
• Lift your top leg towards the ceiling, keeping it straight.
• Lower it back down without letting it touch the bottom leg.
• Repeat for 12-15 reps per side.
Did you know? Side leg raises are great for targeting the hip abductors, glutes, and outer thighs, helping to improve muscle tone and hip stability.
Why It’s Great:
Side leg raises are excellent for toning the outer thighs and glutes while also strengthening the hips, which improves balance and stability.
How to Do It:
• Lie face down on the floor with your arms extended in front of you and your legs straight.
• Lift your arms, chest, and legs off the floor, keeping your core engaged.
• Hold this position for 20-30 seconds, then lower back down.
• Repeat for 3 sets.
Did you know? The Superman hold targets the lower back, glutes, and shoulders, helping to improve posture and back strength.
Why It’s Great:
This exercise is fantastic for strengthening the lower back and improving posture, while also engaging the glutes and shoulders.
Strengthens the legs, glutes, and core, while improving balance and mobility.
Builds upper body strength in the chest, shoulders, and triceps.
Targets the glutes, hamstrings, and lower back while engaging the core.
Improves coordination, balance, and cardiovascular health.
Tones the lower abs and improves core strength and stability.
Tones the outer thighs, glutes, and hip abductors.
Strengthens the lower back, glutes, and shoulders while improving posture.
For beginners, rest 30-60 seconds between sets to allow your muscles to recover before starting the next set.
No equipment is required for these exercises, making them perfect for home workouts. Just use your body weight!
You can perform this workout 3-4 times a week, with at least one rest day in between to allow your muscles to recover.