Full Body Workout At Home For Beginners {no equipment}

This full body workout is great for beginners and can be performed at home. Each exercise is easy and includes simple steps to get started with a home workout routine.

You will only need a yoga mat or towel to lay on the floor, no other equipment necessary. The whole workout routine can be completed in under 20 minutes.

Be sure to warm up before the workout and stretch after this at home beginner workout. You can warm up by doing some jumping jacks or running in place. Drink plenty of water to stay hydrated.

This easy living room workout contains exercises for most muscle groups: abs, lower abs, inner thighs, outer thighs, back, and glutes. The plank at the end is great for arm strength as well as for overall body toning and strength. 

Full Body Workout At Home For Beginners

Each exercise has recommendations on how many repetitions to do. You might find some too easy and some too hard.

I recommend writing down each exercise and how many reps you are able to do. With practice you’ll be able to see an increase in reps (or seconds). You can repeat each exercise 2 or 3 times.

Full body workout at home for beginners

#1 Russian twist 

Sit on the floor in a V position keeping your knees bent. Move your fists together in front of your belly, then move them together hip to hip.

Try to move them as far to the side and down next to your hip as possible. If this is too easy, lean back further. If it is too hard, sit up higher.

Do this exercise 20 times on each side.

#2 Flutter Kicks

Lie on your back and place your arms next to your body (straight). Lift both legs and keep them straight while moving them up and down the opposite way.

If there is a gap between the floor and your back, raise your upper body to round out your back. You can then lean on your elbow and place them next to your body to help hold up the weight.

Do 20 kicks on each side.

#3 Sumo Squats

Stand with your feet a little wider than hip-width apart and turn your feet out. Hold your hands together in front of your chest, push your hips down and back into a squat.

Your weight should be on your heels and your toes should be able to wiggle freely. Make sure to keep your chest up and back straight. Push back into standing position and repeat.

Do 15 sumo squats slowly.

#4 Side Leg Raises

Start out standing on your left leg, right leg crossed over your left leg. The right foot touches the floor, but does not carry weight. Then lift your toes and raise the leg up on the side of your body.

Make sure to keep your back straight and your abs engaged. You can put your left hand on the wall or on a chair for better balance. Raise your leg as far as you can then lower it across your standing food.

Do this 30 times, then switch sides.

#5 Inner Thigh Raises

Lay on your left side, elbow on the floor, and head resting on your hand as shown in the image below. Your left leg stretches out straight and your right foot is placed over your left leg in front of you.

The right hand can be placed in front of your belly to stabilize this position. Flex your left foot and raise your left leg up and down in small pulses.

Pulse your leg 20 times on each side.

#6 Donkey Kicks

Start on your knees and hands. Lift your right knee off the ground and kick your foot up in the air. Keep your knee bent and your back straight. Place your knee back on the floor and switch sides.

Do each side 20 times.

If you can’t put weight on your knees you can do this exercise standing up. For this, face the wall and touch the wall with your hands. Feet are hip width apart. Kick your right leg back and up and down, then switch sides. Do not bend your back.

#7 Single Leg Glute Bridges

Lay on your back with knees bent and feet placed on the floor shoulder width apart. Raise one leg up in the air while your foot stays flexed.

You can raise your legs all the way straight up in the air or in a 45 degree angle (see both options below). Raise your hips off the floor with your weight being placed on the heel.

Make sure that your shoulders stay on the floor. Squeeze your glutes at the top, then lower your hips back to the floor.

Do 15 reps then switch sides.

#8 Plank

Start on your toes and hands or elbows and keep your body straight like a board. Your feet can be hip width apart and your hands or elbows shoulder width apart. Hold this position. Make sure your hips don’t drop too low or rise too high.

BEGINNERS: If this is too hard, sit your knees on the ground and hold your body up. You can place your body weight on your hands or elbows. Make sure your back is in a straight line. Your back should not bow up or down. Start by holding this position for 30 seconds, then work towards holding it for 1 minute.

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