🏋️ Top 5 Home Workouts for Absolute Beginners (No Equipment Needed)

Intro:
Getting started with fitness doesn’t mean expensive equipment or gym memberships. These beginner-friendly home workouts require zero equipment — just your body, your will, and a few square feet of space.

 
1. Bodyweight Squats
✅ Targets: Legs, Glutes, Core
How to do it:

Stand with feet shoulder-width apart
Lower your hips like you're sitting in a chair
Keep chest up, knees behind toes
Rise back up and repeat
Reps: 3 sets of 15
Tip: Want extra burn? Try it slowly.

 
2. Wall Push-Ups
✅ Targets: Chest, Arms, Shoulders
How to do it:

Stand arm’s length from a wall
Place hands on wall at shoulder height
Lower your chest toward the wall
Push back to start
Reps: 3 sets of 10
Beginner Bonus: Easier than floor push-ups, perfect for newbies.

 
3. Glute Bridges
✅ Targets: Glutes, Lower Back
How to do it:

Lie on your back, knees bent, feet flat
Push hips upward
Squeeze glutes, hold for 2 seconds
Lower slowly
Reps: 3 sets of 12
Why it works: Activates weak glutes, improves posture.

 
4. Arm Circles
✅ Targets: Shoulders, Arms
How to do it:

Stand tall, arms extended sideways
Make small circles for 30 secs
Reverse direction for 30 secs
Rest 20 secs and repeat
Reps: 3 rounds
Add-on: Use light water bottles for resistance later.

 
5. Marching in Place
✅ Targets: Cardio, Legs
How to do it:

Lift knees high
Pump arms naturally
Keep steady pace for 1–2 minutes
Duration: 3 rounds
Great for: Warm-ups or light cardio days.

 
🔄 Sample Beginner Routine:
🧘 2 min Warm-up (marching)
🔁 Circuit: Do each exercise back to back
⏸️ 1 min rest after each full round
🔂 Repeat for 3 total rounds
🧊 Cool down with stretches
 
📌 Final Tips:
Start with 3x per week
Focus on form, not speed
Consistency beats intensity
Track your progress weekly
 
💼 Coming Soon:
"Home Workout Starter Pack" – Get your free printable workout tracker + beginner schedule