Beginner's Guide to Simple Home Workouts

Why home workouts work

You do not need a gym or special equipment to get fitter. A clear patch of floor, a sturdy chair and a wall are enough to work all the major muscle groups.

Home workouts save travel time, cost nothing and can fit around work and family. They also let you learn at your own pace, which is helpful when you are new to exercise.

The hardest part is not the exercises. It is starting and keeping going. That is why this guide keeps things very simple: a short routine, a clear weekly plan and a few tips to help you stay safe and consistent.

How much exercise do you need?

The NHS says adults should do at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, and strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week.

It also suggests spreading exercise over 4 to 5 days a week, or every day, and reducing time spent sitting.

• Cardio: brisk walking, cycling, dancing or climbing stairs.
• Strength: bodyweight moves like squats, wall push-ups and glute bridges.
• Rest: the NIDDK suggests at least 1 day of rest between workouts for the same muscle groups.

If that sounds like a lot, start small. NHS Better Health says even 10 minutes a day can make a difference. You can build up to the full amount over a few weeks.

Before you start

Most people can safely start with gentle exercise. Harvard Health says it is best to check with your doctor first if you are extremely unsteady on your feet, have dizzy spells or take medicine that makes you dizzy or drowsy, or have a chronic or unstable health condition such as heart disease, asthma, high blood pressure, osteoporosis or diabetes.

It also mentions the Physical Activity Readiness Questionnaire (PAR-Q), a short set of questions that helps you decide whether you need professional advice first.

• Wear comfortable clothes and supportive shoes.
• Clear the floor of rugs and clutter.
• Keep a chair or wall within reach.
• Have water nearby.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

Warm up for 5 to 10 minutes

Harvard Health says starting a workout with cold muscles can lead to injury, and that a good warm-up should last five to 10 minutes and work all major muscle groups. It suggests examples such as jumping jacks and lunges, walking in place while gently swinging your arms, or even dancing to a few songs.

A gentle warm-up speeds up your heart rate and breathing and sends oxygen-rich blood to your muscles.

• March on the spot for two minutes.
• Roll your shoulders and circle your arms.
• Do some gentle hip circles.
• Take a few easy bodyweight squats.

A simple no-equipment routine

This routine follows the exercises described by the NHS for strength. Do one set of each move at first. Move slowly and keep your breathing steady.

• Sit-to-stand: stand up using your legs, not your arms, 5 repetitions to start.
• Mini-squat: slowly bend your knees as far as is comfortable, keeping them facing forward and your back straight, 5 repetitions.
• Calf raise: lift both heels off the floor slowly, 5 repetitions.
• Wall press-up: slowly bend your arms, keeping your elbows by your side, 3 sets of 5 to 10.
• Sideways leg lift: raise one leg to the side without tilting, 5 on each leg.

Add a core move

Harvard Health describes the plank as lying facedown on your forearms with legs extended, and pushing up so your body forms a straight line from head to feet. It says holding a plank for anywhere from 10 up to 30 seconds is plenty, and that you can do it on your knees if you have back issues.

Harvard Health suggests one or two sets of 8 to 12 repetitions of each exercise as you progress, using a weight or resistance that is challenging but manageable. Breathe out as you lift, push or pull, and in as you release.

Cool down and stretch

Harvard Health says a cool-down helps prevent muscle cramps and dizziness by gradually slowing your breathing and heart rate. It suggests five to 10 minutes of slow movement, with stretching, and holding each stretch for 10 to 30 seconds.

• Walk slowly around the room for two to three minutes.
• Stretch your thighs, calves, chest and shoulders.
• Take slow, even breaths.
• Do not stretch into sharp pain.

Read more in our guide to warming up and cooling down.

A four-week beginner plan

Build up gradually. Each week adds a little.

• Week 1: the routine once or twice, with one set of each move, plus a 10-minute walk on three days.
• Week 2: the routine twice, with a rest day between, plus a 15-minute walk on three days.
• Week 3: add a second set of each move, plus a 20-minute walk on three days.
• Week 4: the routine two or three times, plus a 20 to 30 minute brisk walk on most days.

Keep a small note of what you did. You will see progress, even if the scale does not change.

If a week feels too hard, repeat the previous week. There is no rush.

How to stay consistent

• Pick a fixed time, such as before breakfast or after work.
• Lay out your clothes the night before.
• Start with just five minutes on tired days.
• Track your sessions on a calendar.
• Exercise with a friend or family member, in person or by video.
• Reward yourself with something that is not food.

Consistency matters more than intensity. Two short sessions a week that you keep up beat one heroic workout that you never repeat.

How to progress safely

Progress means making exercise a little harder as your body adapts. You only need to change one thing at a time. Harvard Health advises choosing a weight or resistance that is challenging but manageable, and says that if you are grunting or getting stuck in the middle of a lift, you are using too much weight.

• More repetitions. Add one or two per set each week, up to about 12.
• More sets. Move from one set to two, as Harvard Health suggests.
• More load. Use a heavier weight, a resistance band or a backpack with books.
• Slower tempo. Take three seconds to lower in each repetition.
• Harder versions. Move from wall push-ups to incline push-ups, then floor push-ups.
• Less rest. Shorten the breaks between moves a little.

Give each change a week or two. If a week feels too hard, go back to the earlier level. Progress is not a straight line.

Using what you have at home

You do not need to buy anything. The NHS suggests using water bottles as weights for biceps curls, and a stable chair for sit-to-stands and support.

• Water bottles or tins: light weights for curls, rows and presses.
• A sturdy chair: for sit-to-stands, step-ups and tricep dips.
• A wall: for wall push-ups and wall sits.
• A backpack with books: a simple way to add load to squats.
• A towel: for stretching and gliding moves on a smooth floor.
• Stairs: for step-ups and calf raises, with a rail for safety.

If you enjoy working out, resistance bands and a pair of light dumbbells are inexpensive upgrades later.

Track your progress

A simple record shows you how far you have come, even when the scale does not move.

• Write down the date, the exercises and how you felt.
• Note repetitions and sets, or how long you held a plank.
• Rate your energy and mood from 1 to 5.
• Notice everyday wins, such as easier stairs or lighter shopping bags.
• Review every four weeks and choose one small change.

A calendar with ticks works just as well as an app. The point is to see the pattern.

Common beginner mistakes

• Doing too much too soon. Build up over weeks.
• Skipping the warm-up. Cold muscles are more likely to be injured, according to Harvard Health.
• Using poor form. Slow and controlled beats fast and sloppy.
• Holding your breath. Breathe out on the effort.
• Ignoring rest days. The NIDDK suggests at least 1 day of rest between workouts for the same muscles.
• Comparing yourself with others. Focus on your own progress.

Recap: the main points

• Aim for 150 minutes of moderate activity a week plus strength work on at least 2 days, building up gradually.
• Warm up for 5 to 10 minutes and cool down for 5 to 10 minutes.
• Use simple bodyweight moves like sit-to-stands, mini-squats, wall press-ups and planks.
• Do one or two sets of 8 to 12 repetitions as you progress.
• Check with your doctor first if you have a health condition, and stop if something feels wrong.

Home workouts for beginners: frequently asked questions

Want a full plan? Read our Beginner Fitness Guide.

Sources and further reading

We checked the figures and guidance in this article against these sources. This article does not give personal medical advice.

• NHS: Strength exercises
• NHS: Physical activity guidelines for adults aged 19 to 64
• Harvard Health: Add strength training to your fitness plan
• Harvard Health: Exercise 101, don't skip the warm-up or cool-down
• Harvard Health: Straight talk on planking
• Harvard Health: Do you need to see a doctor before starting your exercise program?
• NIDDK: Health tips for adults
• NHS Better Health: Lose weight

Want more? Head back to the Fitness hub or read the Start Here guides.