10 Beginner Workouts That Can Be Done in your own home free of charge


Where to Start? 10 Minute Workout for Complete Beginners with Dani, Total Body Fitness At Home

Video taken from the channel: PsycheTruth


10 min BEGINNER AB WORKOUT (At Home Equipment Free)

Video taken from the channel: MadFit


10 Minute Beginner Full Body Workout | 10 MIN Home Workout For Beginners

Video taken from the channel: FrankWallFitness

10 Beginner Workouts That You Can Do at Home for Free Starting into a workout routine can be very intimidating. There are so many things to consider, and you want to be sure that your time spent exercising is maximally beneficial. Starting into a workout routine can be very intimidating.

There are so many things to consider, and you want to be sure that your time spent exercising is maximally beneficial. Here’s a list of 10 beginner friendly workouts, plus a quick rundown on how to get yourself off on the right foot. PS If you need more help putting an effective program together, we also have a 4 Week Program for. Fitness experts share 10-minute workouts you can do in your living room by Kathleen Fifield, AARP, Updated April 1, 2020 | Comments: 0 En español | If, like so many things, getting in your regular exercise routine feels especially hard right now — no gym, no park, no friend to walk beside — it’s as important as ever that you try to find. Beginners routine These 10 beginner bodyweight exercises will give you a total body workout.

This circuit is around 15 minutesideal 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.

12 hours ago · Thankfully, there exist plenty of free at-home virtual workouts that require nothing more than a little can-do attitude to use – and we’ve put in the time to test the best currently available. If you’ve mastered the beginner routine, you’re ready to take on these intermediate moves. Complete 2 sets of 10 to 15 reps of each exercise. Los Angeles-based personal trainers Ben Bruno and Anthony Yeung designed 10 at-home workouts to build muscle using just your bodyweight and dumbbells. These exercises will shred you.

6) Print full body workout below and do the workout. 7) Consume mostly water and cut down on alcohol. 8) Print healthy eating grocery list and shop smart. 9) Print meal plan template or use meal planning app to keep you organized. 10) Prep your meals.

Scroll Below To See Full Instructions Along With Our Printable PDF For The Full Body Workout. Also heads up: If this workout isn’t right for you, we’re sure to have more beginner workouts that you might love. First, check out our roundup of 10-minute workouts.

When you’re training from home, you want workouts you can do with one kettlebell. They’re simple but offer more than enough ways to make challenging, creative sweat sessions.

List of related literature:

Most of these exercises can be done in gyms using equipment, but they also can be done using props at home.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

These first exercises can be done at home without any expensive equipment.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

The list included dance therapy/ aerobics, walking, biking/cycling, swimming, Pilates, creative dance, gardening, and Yoga.

“Black Women's Mental Health: Balancing Strength and Vulnerability” by Stephanie Y. Evans, Kanika Bell, Nsenga K. Burton
from Black Women’s Mental Health: Balancing Strength and Vulnerability
by Stephanie Y. Evans, Kanika Bell, Nsenga K. Burton
State University of New York Press, 2017

There are so many free workouts that you can do at home without any equipment at all.

“Craveable Keto: Your Low-Carb, High-Fat Roadmap to Weight Loss and Wellness” by Kyndra D. Holley
from Craveable Keto: Your Low-Carb, High-Fat Roadmap to Weight Loss and Wellness
by Kyndra D. Holley
Victory Belt Publishing, 2018

Thus, these are my eighteen­minute exercises (all of which you can do in your living room, outdoors, or just

“Essential: Essays by The Minimalists” by Joshua Fields Millburn, Ryan Nicodemus
from Essential: Essays by The Minimalists
by Joshua Fields Millburn, Ryan Nicodemus
Asymmetrical Press, 2015

Accordingly, I have provided alternative home-based movements for many of the exercises that require a gym.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

You can find a lot of free workouts online that you can do in your own home.)

“The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless” by Heather Dubrow, Terry Dubrow, MD, FACS
from The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless
by Heather Dubrow, Terry Dubrow, MD, FACS
Bird Street Books, 2018

This book offers detailed instructions for dozens of exercises and plenty of ideas for designing your own workouts.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

I’ve included some more advanced movements in the home exercise manual that you got with this book but eventually even those may become too easy.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Figure 5.2 suggests a representative program that you can do at home using just a set of dumbbells, and ankle weights, sturdy chair, and a towel or exercise mat plus, of course, your body.

“The Harvard Medical School Guide to Men's Health” by Harvey Bruce Simon, Harvard Medical School
from The Harvard Medical School Guide to Men’s Health
by Harvey Bruce Simon, Harvard Medical School
Free Press, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • No this is just showing off…I’m beginner and don’t have the strength like you do…then I give up because I can’t even do 5 ������

  • this is your better video for beginners. Exercises are intense and easy. Thanks to this, I can get tired. There are not too long breaks and jumps. I live in a block and I can’t jump.

  • Hi I just posts to say to be honest I find myself starting doing exercise for sometimes & then I stop for awhile & then find it hard to start back up. I think its because I love playing mobile games alot & then find myself wanting to go back at them at any point during the day or asap. I also love working at summer church camps too so I’m abit busy round those times etc.. So today I thank you for sharing this video so I can follow alog with you as a beginner with these simple exercises & I enjoy following along with you today. So I subscribe to your channel hoping to contiue these exercise probably not everyday but as much as possible/every other week or so etc.. Tafs.

  • I am so Happy Today, As I did the Standing Bird Dogs Completely right today, After 4 days of doing it. ������ without losing my balance.

  • This was great thank you! I used to be really into working out in my 20s and was in really great shape but haven’t really done much since having kids. After my second baby I had a diastasis recti and was too scared to work out and make it worse. But after my 3rd baby (who is now 8 months old) it actually corrected itself so I’m trying to get back into it. I appreciate the slow pace and simplicity of this workout. A lot of the other supposedly “beginner friendly” workouts here on YouTube were even too hard for me and I’m not over weight or anything like that. Just been out of the game for several years. It was very discouraging to try a “beginner” workout and not be able to do most of it especially knowing how much I used to do. I had to remind myself that at this stage it’s just all about developing the routine and habit of exercising again and just moving my body daily even for just 10 min. Glad I found your channel thank you!

  • I had an epiphany today about pressing my lower back into the floor when doing these exercises. Now that I think about it, I wasn’t really doing that before, or at least that’s not where my focus was, and now that I’m focusing on it the whole time my abs are engaged a lot more and my back doesn’t hurt at the end of these. Thank you Maddie for reaffirming this during the exercises, it took me a while but I finally got it.❤️

  • Obstacle was time but now that I have time I see it wasn’t the Real
    Challenge. It’s just the effort to exercise period is real. Low motivation even though I so believe in it and know I need it. I did this 10 minute video to start with minimal effort and with the goal to just feel good. I like feeling good, so even if I didn’t lose my waistline, feeling good is the best alternative.

  • I feel so bad:( I can’t even rise my legs properly & my neck hurts when a do crunches cause i can’t seem to focus the strenght on my belly yet lol but I’ll try this rutine for a month to see if I get results. Tbh, I haven’t exercised at all since I finished high school & that was in 2016:v and even then I just “worked out” during PE… anyways, wish me luck, please!:D

  • My biggest obstacle is getting my baby to sleep and trying to workout while my 3 year old tries to jump over or under me while exercising. He thinks I am playing with him and gets in my way. Lol trying to workout even if it’s just 10 minutes a day helps me feel better.

  • My main obstacles are

    1) Finding time or a space i cant be judged

    3) not being able to do sit ups

    4) figuring out how to do the exercise without injuring myself

  • For someone who is just starting is very good because honestly all the jumping and the hard cardio would make me give up really fast and i dont want that.very good video for us,beginners.

  • She reminded me that your goals gotta match where you are, not where you want to be, if you gotta start at 5 squads or 2 pushups then those are the goals you need, every day..until you get bored and then add to match your place..if you aim too high from the beginning and you notice you can’t keep up with your ideals then you kill the ideals and then you stop working out..that’s why it is always so motivational to workout with someone on your level. It makes it fair for both..or you can have raging anger about something and speed it up haha

  • I will do this work out starting tomorrow. It is indeed helpful for beginners like me. Thank you so much for uploading videos like this.

  • This workout was such a huge help! You really inspired me to just keep pushing every morning until I was able to go through the whole workout! Love your inspirational words, my health is currently an obstacle but I’ll get through it!

  • i never excersis but i think i need it now. doing 2 sets every morning everyday. after sometimes, maybe i will do 4.

    edit: thank u for the video.

  • I have been putting up excuses for so long and this is the first ab routine in so long. Thanks for the awesome circuit and the simplicity of this video. How many times. week do you think would be best for a fresh beginner?

  • 1. I always feel like my form is off.
    2. Since I have 5 kids,I have bladder leakage problems.
    3. How can I tell how long I should exercise? Until I am completely worn out, until I feel a burn, or just 10/15 min??

  • im thirteen and im going into high school. i wanted to look beter for next year, and although i just finnished this workout for the first time, i already feel better.

  • No warm up and then straight into a full sit up? This is not beginner and extremely bad for the back beginners pls be careful!!!

  • Haven’t done an abdominal workout for ages, I got through 6 mins painfully. Good job, though maybe abit too much for just starting out

  • This is legit the only ab workout I have been able to do properly because I have such weak abs (minus the hip dips). This is truly beginner and I believe it is going to get me the basic ab strength I need to do other ab workouts. I love how you never seem rushed and take time to explain and do form properly. All other ab workout have just given me sore hip flexors, meaning my abs weren’t even engaged and I was “cheating” cuz my abs were not strong enough for the excercises I was doing. I’m so excited about this, doing this 4 times a week now till I feel confidentto move to harder stuff!

  • Thank you so much! I was searching for a beginner ab workout, but everything was too intense. This workout makes ab exercises attainable, while still being challenging. I feel like you are training me up for the next step!

  • My top three obstacles:
    1. I’m completely healthy now but I had anorexia and you never really “get better” you always struggle a little.
    2. My fear of getting hurt
    3. And overall not knowing where to start.

  • This channel is super cool. Is this ok for a start or should I start with the other video on your channel which is also for beginners. There’s also an abs beginner workout. What should I follow as I’m planning to start this.

  • Thank you for the great work out videos. I am serious about getting fit but have a busy life. I was wondering how much you work out to look like you do. Thanks!

  • I could just about keep up with this but I have been doing other ‘beginner’ abs work outs before. So my feeling is that this is more than just beginner but I will keep trying! The initial full body crunch from lying is a big step up for me!

  • For a beginner’s session, you do not explain the exercise very well. It would be useful if you included which part of your abs you should be feeling it, where you shouldn’t be feeling it etc.

  • I recently subscribed to your channel and do enjoy following along with your workouts. With the short muscle group focus videos, I can pop them in between my work as I am working from home during the COVID lockdown.

  • BEGINNER STYLE ABS! Hope you guys enjoyed this one! Would you like to see more beginner style videos?? Let me know by giving this video a thumbs up and leaving a comment down below! Much love! xx

  • I really am loving this workout I’m following it everyday. I wanted to know about the reverse lunges at the end, like which muscles should get the most stretched in it. Whether should I land my leg. Should I land it as much back as I can?

  • My biggest obstacle is my diet, I can exercise no problem but maintaining my diet is a big problem, I honestly don’t know where to start

  • My biggest obstacle has been diastasis recti after giving birth to my middle child. I don’t want to make it worse or pee my pants while exercising and the workouts I previously enjoyed doing are no longer really suitable for me.

  • I have been so motivated to getting back into shape. I’m a stay at home mom & really besides taking care of the children & our home, I’m completely inactive for way too long. During my last pregnancy, I gained over 50lbs. I have been working out every day for two weeks but I was doing some exercises on here that were just too hard. I barely was able to get through the warmup on some of them & I wanted to give up. This was a perfect starter for me. It was tough but achievable. I didn’t feel completely defeated. I’m gonna keep doing this workout for a week & try to move onto something a little more challenging next week. Thank you!!

  • Thank you I have not excersized since the pandemic started, and this was the thing I needed. I loved how real you are. And it really helped me push through with a visual point ��

  • My obstacles
    1. Finding the motivation
    2. Not giving up after 3 days
    3. Eating healthily (my family makes me eat unhealthily)
    4. Finding the right exercise

  • Everything she says is so right, if you start big you’ll be overwhelmed and will end up failing then giving up.

    I can talk from personal experience in this. For years I tried many different things but had too high expectations so always failed and never stuck with it. A few months ago i started yoga, 20 mins a day, then after a few weeks I introduced a second workout.

    I can proudly say succeeding and then gradually adding more has made me enjoy it and so have stuck with it!!

  • My biggest obstacles were: having Spina Bifida and Scoliosis, until I found many Seated Workouts, on YouTube. But now? I HAVE NONE!

  • My obstacle? Oh wow �� i feel like i have so many…
    1: feel too unconformable to workout especially around family, so i never know when i can without feeling like someone might say something
    2: im too weak and my joints ache To workout and it frustrates me when i cant do something, so i just give up too easily when i cant do a workout
    3: all the gym are closed and i hate working out at home (from reason number one)
    4: no motivation to do so… once I finally get motivated, something happens, depression kicks in and i just give up.

  • Yes, more beginner routines, please. I want to get fit, not go from already fit to more fit. Some videos are so advanced or so long, I get discouraged quickly. This was designed, targeted, and paced perfectly for a person like me slim but no tone, not fit but want to be I have goals and you may be the one to help me achieve them.

  • I loved this beginner exercises because it’s not too complicated unlike most beginner workout on YouTube. it was a gentle beginner exercise and I actually completed. I found the supermans and the leg raises a bit difficult but I pushed through with slowly. I felt the burn in my stomach. I wonder if have a set of beginner workout like step by step.

  • me and my mom during COVID-19 are making custom workouts by putting together different workout videos. pretty easy but still gives you a sweat! totally recommend!

  • I’ve been doing this workout 4-5 times a week for about a month now. The area I’ve noticed changing most is my bum, definitely more perky now and noticeable

  • hi..nice video! I am not a beginner bu this was a great workout..I like to switch up workouts..Qis it Ok to work abs daily or do they need a day rest to recoup like other muscle groups? thanks a bunch…ps..liked your upper body for beginners too with hand weights…quick and easy

  • This is Tamil 47 year-old male from India. it is very clear that you understand problems beginners face. I would like to start this. Will this help me lose weight? Thanks a lot.

  • Great starter. I have fallen off of fitness for a long time and become so out of shape, I’m clawing my way back. My biggest obstacle is depression ��

  • This is a great work out for me! I was finding it hard to keep up with other videos I find. I think this a great first step for me until I build myself up to take it further

  • This is the kind of workout I want. Nice and slow and focused. I feel like I’m really working out, rather than jumping around and trying to keep.up with the person in the video, when I do that all I do is screw up my form

  • OH boy this is great, i already have cardio videos that i do in the morning but hey i’m going to add this�� Super helpful, thank you @frankwallfitness! By the way just for esthetic, i love the back light that red is perfect ��

  • Thanks a lot, Today I strat my 30 days challenge to make exercises every day. Will this exercises help me a little bit to tighten the belly and remove the sides?))

  • I’m so glad that I found you. You’re such a blessing during this quarantine. Thank you! Other beginner workouts would be amazing!

  • I loved this! As someone who has been wanting to start working out for some time now, and been trying to find something truly for beginners, I’m so happy I found this. There are too many workouts out there for “beginners,” but they’re really nothing what you’re prepared for, this is a great first step! Thank you

  • I’m going to try my best to update this since I will be doing it everyday for 30 days. Don’t hold me to that! So here you go:

    Day 1: I’m used to intense workouts so the only time I stopped was after the first set of Russian twists and I only stopped for about two minutes to catch my breath and drink water. I do two other of her videos before this one as well so I think I did decently.
    Day 2: I was extremely sore today but that just motivated me more I stopped at the Russian twists again but only for a about 30 secs to drink some water. I did do the other two workouts before this (if you want to know which ones I do comment down below) the other workouts got harder to get through but that’s because I was extremely sore from the day prior.

  • Hard thing for me is eating when I am actually hungry, not when I am, bored, sounds/smalls good, because it’s there, because time of day, stressed, to eat it before somone else does…

  • Madfit, I’m so glad I found your vids. With the quarantine taking place here in Florida I’ve been in a bit of a depression for not being able to get into a gym, as a beginner too it’s been tough not knowing what I could do at home. Just completed this as best as I could and holy hell does it feel great!!!! Thank you!!!!

  • Just as the leg drops finished I got an ad for McDonald’s…

    I want McDonald’s now but also don’t because I’m on a frickin diet cause I need to lose weight ��

  • Finding the time and energy after work
    Feel like I may not be doing the moves right
    Having body aches after working out makes me not want to keep going

  • This vid is great!! So many “beginner” workouts aren’t for true beginners… I’m 27 and haven’t worked out since forced PE in high school hahaha

  • A tue beginners workout video. Those stabilising exercises really helped me with my 6 time broken ankle. THANK YOU! Please make new beginners videos!

  • Any advice for those who suffer with their backs? For example, the last exercise is not so hard the abs for me as much as it is for my back. I can’t keep up because my back hurts. Any suggestion of how to twist this around and make it work?

  • Thank you for the video. I never realized how out of shape my abs are. I did struggle a bit but got through it. Most ab workouts I’ve tried are way to hard for beginners but this one was perfect. Thank you so much… btw how often should I do this workout everyday or?????

  • My biggest challenge is combatting fatigue caused by stress from work and my mental disorders (GAD and ADHD). I know exercise and stimulants help but I keep falling out of routine

  • Just did this and wow I am out of shape but I know I need to start somewhere. I had to hold on to the wall to be able to do these will keep doing this every morning until I can do them easily. Thank you for this video.