10 Top Beginners Exercises to do at Home

yoga pose

Whether you’re working out at a gym or not, having home friendly workouts can help you to save time and avoid excuses to skip exercise.

 

These exercises are all suitable to be done at home (or in the garden!)  require no equipment and have options to increase or reduce the intensity.

 

Find some space and prepare to break a sweat with these bodyweight moves.

Beginners routine

These 10 beginner bodyweight exercises will give you a total body workout.

This circuit is around 15 minutes- ideal to squeeze in if you’re short on time, or repeat 2-3 times for a longer routine.

We recommend 10 – 15 reps of each of the following exercises and resting 1 minute between each move.

 

Lower body

 

Glute Bridge

Directions:

  1. Lie down on your back and keep your knees bent so your feet are flat on the floor, and your arms are straight by your side.
  2. Pull in your belly button as you push through your feet to lift your bottom off the ground, squeezing your glutes until your hips are fully extended.
  3. Return to the starting position slowly and repeat.

Chair Squat

Directions:

  1. Using a chair, position yourself in front of it with your feet shoulder-width apart and toes slightly turned out.
  2. Hinge at your hips and then bend your knees as you lower yourself down until your bottom touches the chair. You can keep your hands on your hips or extend your arms out in front of you.
  3. Drive up through your heels to stand up to the starting position.

Donkey kick

Directions:

  1. Begin on all fours, facing the floor in a table-top position with your hands in line with your shoulders and your knees in line with your hips.
  2. Keep your core tight and back straight, lift your right foot up and behind you while keeping your leg straight.
  3. Your toes should point down to the floor, hips staying square to the floor and your glutes squeeze at the top.
  4. Lower the leg to the starting position and repeat.

Side lying leg raises

Directions:

  1. Lie down on your left side, with both legs straight and stacked on top of each other.
  2. Keeping your hips still, core tight and your body in alignment, lift your right leg up towards the ceiling.
  3. Lower back to the start position. Repeat and then change sides.

Stationary Lunge

Directions:

  1. Start standing and then step back into a split stance with your right leg in front. Your front foot stays flat on the ground but your back foot raises the heel so you are on your toes.
  2. Bend both your knees and lunge, lowering down until your front thigh is parallel to the ground.
  3. Drive up through your front foot to return to the starting position. Repeat and switch legs.

 

Upper body

 

Plank to Downward Dog

Directions:

  1. Start in a high plank position, with hands directly underneath your shoulders, your feet close together and a long line through your body from your neck to your hips and to your ankles.
  2. Keeping your core tight, lift your hips up and back into a Downward Dog pose. Your body should be in a triangle shape and your gaze should be towards your feet.
  3. Hold for a second, then lower your hips to the plank. Repeat.

Kneeling Push-up

Directions:

  1. Start in a high plank position on your knees.
  2. Maintain a long, straight line from your head to your knees, brace through the core and bend your elbows to lower yourself down to the ground. Your elbows should be at a 45-degree angle.
  3. Push yourself back up to start and repeat.

 

Core

 

Elbow Plank

Directions:

  1. Start in a plank position on your forearms, elbows underneath your shoulders. Your body is in a straight line from head to feet.
  2. Brace through your core, belly button in tight and make sure your lower back and hips don’t drop or lift up out of alignment. Hold for 30-60 seconds.

Bird-dog

Directions:

  1. Start on all fours in a table top position, keeping your hands directly underneath your shoulders and your knees underneath your hips.
  2. Brace through your core and keep your hips square to the ground as you extend your left arm and right leg. Pause at the top for 2 seconds.
  3. Lower to the start position. Repeat with your right arm and left leg.

Bicycle Crunches

Directions:

  1. Begin on your back, bend your knees and raise them to a tabletop position. Bring your fingertips to your temples, bending at the elbows.
  2. Crunch and raise your right elbow towards your left knee, straightening your right leg.
  3. Switch sides by bending your right leg and straightening your left leg, then bring your left elbow to your right knee. Repeat.

These exercises will strengthen the whole body and give you a good cardio workout. We offer help with technique and motivation to challenge yourself at our Ladies Bootcamps.

You’ll find bodyweight workouts feature at both our weekend retreats in the UK and throughout the week at our fitness retreats in Portugal. You find out more about both at: