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In-Home Workouts For Beginners

Woman working out at home
Fitness girl doing dumbbells plank row exercise lifting dumbbell weights. Woman doing floor workout renegade row or commando alternating plank row at gym.

In-Home Workouts For Beginners

Posted by David Nickum Fitness programs

Working out in the privacy and comfort of your home is fantastic and offers plenty of great benefits. The only issue is, it can be difficult and confusing to get started. We’ve specialize in designing in-home workouts for beginners that help them attain their fitness goals.

There are quite a few things to consider, including your goals, schedule, preferences, and available equipment (if any). Once you have everything you need, you can take on our in-home workout challenge for beginners. 

To that end, we’ve put together this post. Below, we’ll go over five fantastic in-home workouts for beginners. Let’s dive right in.

Check out our blog on how many push ups should I be able to do. 

Five Fantastic In-Home Workouts For Beginners

Without further ado, here are the five workouts:

1. 10-Minute Circuit Workout

If your schedule is tight and you often find yourself using the excuse of “I don’t have the time to exercise.” then read on. This is a fantastic, effective, and beginner-friendly circuit workout you can do at home. And the best part is, you don’t even need any equipment for it. Here goes:

High knees (30 seconds) up to 10 seconds rest Plank (30 seconds) up to 10 seconds rest Squats (30 seconds) up to 10 seconds rest Push-ups (30 seconds) up to 10 seconds rest Jumping jacks Tricep chair dips up to 10 seconds rest Wall sits (30 seconds)

This sequence will be one round. Do one to four total rounds, depending on your fitness level.

2. Resistance Band Home Routine

Resistance bands are a versatile, cheap, and incredibly useful piece of fitness equipment. You can get yourself an entire set of resistance bands with handles without having to break the bank.

The great thing is, you can do many of the classic gym exercises from the comfort of your home. Here’s the workout:

Resistance band overhead press – 3 sets of as many reps as you can

Resistance band split squats – 3 sets of as many reps as you can for each leg

Resistance band push-ups – 3 sets of as many reps as you can

Resistance band lat pulldowns – 3 sets of 12 to 20 reps

Resistance band chest flyes – 3 sets of 15 to 25 reps

3. Bodyweight Home Workout

So what if you don’t have any fitness equipment at home. The below in-home workout for beginners is fantastic because all you need is your body and a bit of floor space. 

Check it out:

Push-ups – 3 sets of up to 20 reps

Slick floor bridge curl – 3 sets of up to 20 reps

Bodyweight jump squats – 3 sets of up to 20 reps

Pike push-ups – 3 sets of up to 20 reps

Inverted rows (underneath a table or desk) – 2 sets of as many reps as you can

4. Fun and Challenging Cardio Home Workout

If you prefer cardio-based workouts, then you’re in luck. This one is fun, challenging, and does a great job of helping you burn calories, lose fat, improve your overall athleticism, and improve your mood for the rest of the day. Here it is:

Jumping jacks (30 seconds) 30 seconds of rest  

Mountain climbers (30 seconds) 30 seconds of rest  

Jump lunges (30 seconds) 30 seconds of rest  

Burpees (30 seconds) 30 seconds of rest

This is one round, and you can do up to five in a single workout.

5. Dumbbell-Only Home Workout For Beginners

Say that you want to train at home, but you have nothing more than a pair of dumbbells and some free space. Should you give up on that idea and join a gym? You don’t have to.

Here is a fantastic workout that requires nothing but two dumbbells. What’s more, this workout is perfect for beginners:

Goblet squats – 12 to 20 reps

Standing shoulder press – 10 to 20 reps

Alternating lunges – 10 to 20 reps per side

Push-up row – 5 to 15 reps per side

Dumbbell bicep curls – 10 to 20 reps

Dumbbell tricep kickbacks – 10 to 20 reps

Rest for 30 to 60 seconds between exercises and repeat the whole sequence two to four times.

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About David Nickum

David S. Nickum is an inspirational fitness professional with over 10 years in the health and wellness industry. What he brings to any workout program is a deep understanding of anatomy, nutrition, and exercise physiology. His programs are unique, innovative, educational, and customized to get the job done quickly. He is a cutting edge professional who builds a program that fits your individualized goals. Starting out in the field of automotive technology industry, David had a lot of problems with pain in the lower back. This led him to the world of health and wellness. David was tired of getting prescribed pills to address his problems and he knew that physical therapy would only be a short-term fix, so he decided to learn about the human body to fix the problem on his own. Being a musician has helped David to also apply an artistic approach to health and wellness. He always told me; “exercise is an art just as much as a science”, he was right, every human is different and needs an artistic touch to get the most out of a workout. Throughout his career, David has developed a deep understanding about the human body. He started out only knowing the basics. Seven years later he has become a leader in the field of fitness, he designed his own style of training which works on posture, metabolism, pain management, and performance. After working with David my life has never been better, the pain in my body is gone for the first time in 10 years. After only 6 months of training I feel like a new person. I feel and look the best I have in years. He gave me the education and the tools I needed to prevent failure in the future. He gave me a new lease on life and I am thankful for that everyday.

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