Beginner Workout Exercises You Can Do at Home for Free

by Leo Cartland
home exercise

Do you want to start exercising but are too hesitant to go to the gym? If you find being around fitness buffs and workout equipment intimidating, you should not let that stop you from being in shape and achieve good overall health and wellbeing. You can just stay at home and perform your workout regimen in your bedroom or living room and be closer to your health and fitness goals.

Benefits of regular exercise

There are many benefits to exercising and workout out on a regular basis. If you live a sedentary lifestyle, work a desk job, or spend the majority of your time in front of the computer or playing video games, you should get up now and strive to be more physically active to improve your health.

  1. Exercise can make you feel more positive feelings and emotions

Various studies have found that exercise can boost a person’s mood and minimize stress levels and feelings of anxiety and depression. This effect is because of the hormones serotonin and norepinephrine, which are released during exercise and have the ability to reduce negative feelings and emotions. It is also attributed to the rise of endorphins in the body, which promotes positive feelings and relieves pain.

  1. Exercise can help you lose weight

In addition to diet, one other factor that plays an important role in healthy weight loss is exercise. If you can add regular exercise into your daily routine while eating healthily to lose weight, you can ensure that more calories are burned, and you can shed off those excess pounds faster. You can also strengthen your bones and muscles, work your heart and lungs, and improve your stamina, endurance, and flexibility.

  1. Exercises can boost your brain function

If you want to have a great memory, focus, and problem-solving skills for a long time, you should make sure to exercise. With regular exercise, you can improve the blood and oxygen flow to your brain, promote hormone production for brain cell growth and development, and lower your risk of Alzheimer’s disease and other chronic diseases.

Simple Home Exercises for Beginners

You can do a complete workout routine even if you do not have a treadmill or any other gym equipment at home. The following are examples of easy exercises that you can do:

Jogging in place

jog and hop in placeThis exercise can raise your heart rate and burn around 500 calories an hour. You can do it indoors whenever you feel like while listening to podcasts or watching TV.

To begin, do a light jog for a couple of minutes, lifting your feet about one or two inches of the ground. Then, increase the intensity by lifting your knees higher, jogging faster, and moving your arms and body more. You should alternate between jogging in place and periods of recovery every few minutes to catch your breath and recover.

Bodyweight squats

This exercise focuses on the lower body and strengthens the muscles of your lower back, thighs, and legs, particularly the quadriceps, hamstrings, and calves. It requires very little space and no equipment, so you can easily do it at home anytime.

To do a bodyweight squat, you should stand straight with your feet shoulder-width apart. With your back straight, your stomach pulled in, and your arms extended out in front of you, slowly bend at your knees, dropping your hips as low as possible. Make sure that your heels remain flat on the ground. Stay in that position for a few seconds before returning to the starting position. Repeat.


This exercise can be done anytime and anywhere, with no equipment necessary. It is good for the upper body, working on your shoulders, pectoral muscles, and triceps. It can also strengthen your core, specifically your lower back and abdominal muscles.

To do a pushup, get down on the ground on all fours, with your hands supporting your body and your legs extended back. Your body should form a straight line from your head to your toes. Tighten your core by pulling your abdominal muscles in. Slowly bend your elbows to lower yourself. Once your elbows form a 90-degree angle, push yourself back up to the starting position. Repeat.

Jumping jacks

This exercise is a full body workout that works for different muscle groups. It does not require any gear or equipment and can be done anytime, anywhere. It is highly recommended to those who are looking for a high-intensity exercise for weight loss, as doing jumping jacks for about 30 minutes can burn as much as 270 calories.

To do a jumping jack, you must stand straight with your feet together and your arms at your sides. As you jump, raise your arms over your head. Then, land with your feet about shoulder-width apart. Go back to starting position. Repeat.

Walking lunges

lunges in the living roomThis exercise targets not only your legs but also your core. It can improve your strength and balance, stabilize your core, and boost your cardiovascular function. It can also tone your glutes, quads, hamstrings, and other muscles.

To do a walking lunge, start by standing straight with your feet together. Make one step forward with your right leg, and then bend your knees to form a right angle to lower your hips down to the floor. Make sure that your back knee is not touching the floor. Push yourself up by making another step forward this time with your left leg. Alternate between your right leg and left leg as you walk.

Useful workout tips for beginners

If your body is not used to regular exercise, you may find it difficult to get into a routine or even injure yourself. Therefore, you should do the following to ensure your safety:

  • Do not overexert yourself

It is okay to start slow. Do not force yourself to exercise for two hours every day. Dedicating 20 to 30 minutes of your day a few times a week is perfectly fine. Allow your body to acclimatize to the changes.

  • Hydrate

Drink water before, during, and after your workout to replenish your body. If you fail to do that, you may experience dizziness, vomiting, headaches, cramps, and other problems.

  • Consult your doctor

You may have a medical condition that may worsen because of certain exercise programs. For example, if you have heart disease, you may be advised to do low or moderate intensity exercises rather than high-intensity ones.

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