Basic home workouts are a great way to stay fit without the need for a gym. They are easy to follow, cost-effective, and can be done in a small space with little or no equipment. Whether you’re just starting out or already have some fitness experience, there’s a routine that can work for you.
This guide provides simple home workouts for three fitness levels: beginner, intermediate, and advanced. No matter where you are in your fitness journey, you’ll find something useful here.
Working out at home has many benefits:
Most importantly, home workouts help build a strong foundation for overall fitness.
Here are a few tips to help you make the most of your home workouts:
Now let’s look at workout routines based on your fitness level.
If you’re new to exercise, start with easy movements to build strength, balance, and flexibility. These exercises are simple and safe for beginners.
Stand with your feet shoulder-width apart. Slowly lower your hips like you’re sitting in a chair. Keep your chest up and knees behind your toes. Return to the standing position.
Do 2 sets of 10 to 12 reps.
Face a wall and place your hands on it at shoulder height. Bend your elbows to bring your chest toward the wall, then push back.
Do 2 sets of 10 to 12 reps.
Sit on a chair with your back straight. Lift one leg and hold it for 5 seconds, then lower it. Repeat with the other leg.
Do 2 sets of 10 reps per leg.
March in place by lifting your knees one at a time. Pump your arms to increase intensity.
Do this for 2 to 3 minutes. Repeat 2 times.
Extend your arms out to the sides. Make small circles forward for 30 seconds, then backward.
Do 2 sets.
Suggested beginner workout schedule:
If you’ve been exercising for a while and want to take it up a notch, these movements will challenge you more. They help improve strength, balance, and endurance.
Get into a high plank position. Lower your body until your elbows form a 90-degree angle, then push back up.
Do 3 sets of 8 to 10 reps.
Step one foot forward and lower your hips until both knees are bent at 90 degrees. Push back to the starting position and switch legs.
Do 2 sets of 8 reps per leg.
Rest on your forearms and toes, keeping your body in a straight line. Tighten your core muscles.
Hold for 20 to 30 seconds. Repeat 2 to 3 times.
Stand upright and jump your legs out while raising your arms above your head. Jump back to the starting position.
Do this for 30 to 60 seconds. Repeat 3 times.
Lie on your back with knees bent and feet flat on the floor. Lift your hips while squeezing your glutes, then lower them back down.
Do 3 sets of 10 to 12 reps.
Suggested intermediate workout schedule:
For those with a strong fitness foundation, these advanced bodyweight workouts can help build power, speed, and endurance.
Lower into a push-up, then push up explosively so your hands leave the floor. Land softly and repeat.
Do 3 sets of 6 to 8 reps.
Stand a few feet in front of a chair and place one foot behind you on the seat. Lower your body until your front knee is at 90 degrees, then return to start.
Do 2 to 3 sets of 8 to 10 reps per leg.
Start in a high plank. Quickly drive your knees toward your chest one at a time as if you’re “climbing.”
Do this for 30 to 45 seconds. Repeat 3 times.
Lie on your side, propped up on your elbow. Lift your top leg and hold, then lower. Switch sides.
Hold for 20 to 30 seconds per side.
From a standing position, squat down, place your hands on the floor, and jump your feet back into a plank. Do a push-up, jump your feet forward again, then jump up.
Do 3 sets of 8 to 10 reps.
Suggested advanced workout schedule:
After every workout, take 5 to 10 minutes to cool down. This helps prevent soreness and improves recovery.
Try light stretches like:
Also, don’t forget the importance of rest days. Your body needs time to repair and grow stronger.
Good nutrition supports your home workout goals. Here are a few basic tips:
This quick circuit can be repeated 2 to 3 times depending on your fitness level:
Rest 30 to 60 seconds between rounds.
Basic home workouts can help anyone stay healthy and fit, no matter their experience or resources. With a few simple movements, you can improve your strength, endurance, and flexibility right from your living room. Whether you’re starting from scratch or pushing your limits, the key is to stay consistent and listen to your body.
Start with the level that fits you best, and as you grow stronger, challenge yourself a little more each week. You don’t need a gym to become a healthier version of yourself—just a little space, some time, and the will to move.
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