Home workouts without equipment for beginners

Working out at home has one big advantage: you don't have to go anywhere, pay anyone or feel self-conscious in front of anyone. Just unroll a mat and start. If you're a beginner, you'll find a simple plan here, the basic exercises and the principles that help you avoid injury and keep going longer than two weeks.

Why work out at home

The biggest obstacle to exercise isn't a lack of strength, it's time and organization. A home workout makes both easier. You can train in the morning before work, on your lunch break or in the evening in front of a series. You don't have to travel anywhere or pay for a membership.

For the first few months, your own body is all the resistance you need. You'll build muscle and improve your fitness and mobility. Movement also supports healthy weight loss, because it raises your energy use and helps preserve muscle.

How to start: warm-up and ground rules

Start every workout with a 5 to 8 minute warm-up. Circle your shoulders, hips and ankles, do some light bodyweight squats, march in place and open your arms wide. The aim is to warm up your muscles and loosen your joints.

Basic exercises without equipment

Technique matters more than the number of reps. It's better to do 6 clean push-ups than 15 with a sagging back. In a squat, keep your knees pointing the same way as your toes; in a plank, keep your body in one line and don't push your hips up.

A weekly plan for beginners

Train three times a week, for example on Monday, Wednesday and Friday. On the other days, keep moving lightly: a walk, some gentle stretching, a hike. Your muscles improve while you rest, not while you train.

1. Warm-up (5 to 8 minutes). Joint circles, light squats, marching in place.
2. Main part (15 to 20 minutes). Do 2 to 3 rounds: 8 to 12 squats, 6 to 10 push-ups (knee push-ups count), 10 to 12 glute bridges, a 20 to 30 second plank and 6 lunges on each leg. Rest 30 to 45 seconds between exercises and a minute between rounds.
3. Cardio finisher (3 to 5 minutes). Alternate 30 seconds of jumping jacks or mountain climbers with 30 seconds of rest.
4. Cool-down (3 to 5 minutes). Gently stretch your thighs, glutes, chest and back.

How to improve: progression

Your body adapts, so after 2 to 3 weeks add more challenge. You don't have to change everything at once, one change is enough:

• More reps. Add 1 to 2 reps per exercise.
• Another round. Go from two rounds to three.
• A harder version. Move from knee push-ups to full push-ups, or from a squat to a paused squat.
• Shorter breaks. Cut your rest by 10 to 15 seconds.
• A slower tempo. An exercise is far harder when you lower yourself slowly.

Keep a log of your workouts. Seeing that you managed 5 push-ups a month ago and can do 10 today is more motivating than any advice.

Recovery and food

After a workout, your body repairs itself. It needs enough sleep (7 to 9 hours for most adults), water and a sensible protein intake. Muscle soreness 1 to 2 days after exercise is common. If it hurts so much that you can't walk down the stairs, ease off next time.

Don't forget to drink enough. You sweat during exercise, so drink more through the day. You'll find how to set that up in the How much water to drink guide. Exercise should be part of an overall healthy lifestyle, not a one-off effort for a few weeks.

Working out with an app: Caloora Challenge

If you'd rather have a ready-made plan than invent your own exercises, try Caloora Challenge. These are home programs without equipment, with exercise videos and two trainers: Martin and Sabina. For example, the Full Body 14 program is free, followed by Fat Burn 21, Abs 21, Legs and Glutes 21, Strength 30, Push-ups 30, Squats 30 and Plank 30. You can also create your own challenge.

During a workout you're guided by a timer and voice prompts, you get a reminder during the day, and if you miss a day the program just gently restarts rather than sending you back to zero. You'll see calories burned and your weekly plan in your food overview too, so movement and food are in one place.

Common beginner mistakes

• Too much too soon. Six workouts in your first week ends in soreness and giving up.
• Skipping the warm-up. Cold muscles are easier to injure.
• Poor technique. An easier version beats sloppy form.
• No plan. Without slots in your calendar, a workout is easy to put off.
• Comparing yourself with others. Compare yourself with who you were last month instead.

Frequently asked questions

The information on this page is general and educational. It does not replace advice from a doctor, dietitian or trainer. If you have a health condition, take medication, or are pregnant or breastfeeding, talk to a professional before changing your diet or exercise.