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Easy Beginner Workout That You Can Do at Home

by Ida Harris
WorkoutSmile.com - Beginner workout movements at home without equipment

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You want to start your workout but do not know what, where and how to start? Here's an easy beginner workout that you can do at home, with step-by-step instructions on how to perform the listed exercises.

1. Sumo squats


The sumo squat is a great lower-body strength exercise that emphasizes the muscles of the inner thigh, as well as the glutes, quads, hamstrings, hip flexors, and calves

  • Stand with your feet positioned wide, toes pointed out;hold your hands in front of your chest; bend the knees until the buttocks are lowered deeply and the thighs are parallel to the floor. Ensure that the weight back is kept in the heels.
  • Then lift up the back, completely stretch the legs, squeeze the glutes.
  • This is the end of one rep.

2. Air Squat


Air squats (bodyweight squats), are commonly used in training programs like workout routines.

  • Stand with your feet positioned parallel or toes slightly turned out as long as they are wider than the shoulders.
  • Bend your knees until your butts are lowered deeply, your thighs are parallel with the floor; bend your elbows so that the weight back is kept in your heels.
  • Lift the back up, totally extend the legs, squeeze the glutes to make the most of this exercise.
  • This marks the end of one rep.

3. Standing Russian Twist


The standing Russian twist is a core exercise that targets the muscles that stabilize the spine.

  • Stand upright, keep the knees soft, and hold the hands at the chest level.
  • Maintain your pelvis in a stable position when you twist your rib cage from side to side. Ensure that your abdominals are pulled towards your spine when you rotate from side to side.
  • Rotate to the right once and to the left once to accomplish one rep.

4. Good morning

  • Stand upright, keep your feet in a butt-width position, locate your hands on your buttocks or behind your head, open your elbows wide.
  • Pull the abs towards the spine and maintain your back in a neutral position when squeezing your hips backwards so that the back is nearly parallel with the floor.
  • Bend your knees slightly as you hinge forward.
  • Return to the upright-standing position, press your buttocks.
  • This ends one rep.

5. Surrenders


Surrenders is an underestimated exercise that works the entire body

  • Stand upright, place your hands at the back of your head, open your elbows wide.
  • Lower the right knee down to the floor and then lower the left one to so that you are kneeling.
  • Bring the right knee up and position the right foot ahead of you.
  • Lift your left foot forward so that you are in a deep squat, then squeeze the heels to return to the standing position.
  • Reverse the movement to accomplish one rep.

6. Seated trunk rotation


The seated trunk-rotation fitness test helps you evaluate your flexibility

  • Sit with your back kept straight upright and your legs stretched out in front of you, lean slightly forward.
  • Relax your elbows, bring your hands up to the bottom of the rib cage’s level.
  • Pull the navel to the spine and gradually rotate to the right until the hips touch the floor. It is not a large move and comes from the ribs twisting. Breathe in through the centre then twist to the left.
  • This ends one rep.

7. Mat Swimming


Beginner workout movements at home without equipment

  • Lie on your midsection, stretch out your legs and arms
  • When you breathe in, lift your legs and arms up from the floor. Gradually reverse to the other arm and leg.
  • Maintain in the position for 30 seconds.

As you can see, all of the above-mentioned movements are for beginners’ workout at home without equipment. Patiently try these exercises and you will see the result after a certain amount of time. But remember to do these moves on a regular basis because irregular exercising can be counterproductive and leave undesirable outcomes on your health.

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Daisy Atkins March 30, 2019 - 12:17 am

It’s such a pleasure learning from you. Your blog post is always catchy and easy to read.

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