3 At Home Workout Routines for Beginners

With so many people working from home nowadays, finding the time to hit the gym can be challenging. ZOOM meetings, taking care of the kids, and multiple other distractions make it easy just to be lazy and skip working out. However, that doesn’t have to be the case. With a little planning and minimal equipment, you can get great results without going to the gym. These are our 3 At Home Workout Routines for Beginners. Ready to start seeing results?

Disclaimer

The information on our website is for educational and informational purposes only and is made available to you as self-help tools. Please consult your physician before starting any new health program.

Equipment needed

The great part about working out from home is that it is not only going to save you time but also money. With these three basic pieces, you’ll have everything you need to get into amazing shape!

Weighted Jump Rope

The weighted jump rope provides both strength training and cardiovascular benefits at the same time. We’ve long been fans of the weighted jump rope from Crossrope. Click on the banner below to learn more about their program!

Set of Dumbbells or Resistance Bands

Check current prices on Amazon for the Dumbbells I use

Check current prices on Amazon for the Resistance Bands I use

Exercise / Yoga Mat 

Check current prices on Amazon for the Exercise / Yoga Mat I use

Favorite Fitness Routines at Home Overview

This routine is going to be separated into three different workouts. First, a Strength training workout is done on Mondays and Thursdays. Next, is a Stretching/Yoga Routine done on Tuesdays and Fridays. Finally, a High-Intensity Cardio Workout is done on Wednesdays and Saturdays.

Combining these three fitness routines at home will help you build lean muscle, burn body fat, and become more flexible. The favorite fitness routines at home can be modified based on your needs.

Home Strength Training Workout (Monday and Thursday)

Morning Workout:

• Chest: Chest Press or Pushups, 3 sets x 10 reps, rest 1 minute between sets
• Shoulders: Shoulder Press, 3 sets x 10 reps, rest 1 minute between sets
• Back: Bent over Rows, 3 sets x 10 reps, rest 1 minute between sets
• Legs: Squat, 3 sets x 10 reps, rest 1 minute between sets
• Biceps: Standing Bicep Curl, 3 sets x 10 reps, rest 1 minute between sets
• Triceps: Tricep Kickback, 3 sets x 10 reps, rest 1 minute between sets
• Calves: Standing Calf Raise, 3 sets x 10 reps, rest 1 minute between sets
• Abdominals: Leg Raises, 3 sets x 10 reps, rest 1 minute between sets

Evening Favorite Fitness Routine at Home Workout:

• Brisk Walk for 30 minutes

Home Stretching Routine (Tuesday and Friday)

Morning Workout:

• Lying hamstring stretch: 45-60 seconds hold for each leg
• Ankle to knee stretch: 45-60 seconds hold for each leg
• Lying torso twist: 45-60 seconds hold for each side
• Downward dog: 45-60 seconds hold 
• Plank: 45-60 seconds hold
• Cobra Stretch: 45-60 seconds hold
• Runner’s lunge: 45-60 seconds hold for each side
• Pigeon Stretch: 45-60 seconds hold for each side
• Shoulder stretch: 45-60 seconds hold for each side
• Triceps stretch: 45-60 seconds hold for each side
• Bicep Stretch: 45-60 seconds hold for each side
• Forward bend: 45-60 seconds hold
• Kneeling /sitting pose (Vajrasana): 45-60 seconds hold
• Child’s pose: 45-60 seconds hold

Evening Workout:

• Brisk Walk for 30 minutes

Home Cardio Workout (Wednesday and Saturday)

Morning Workout: Jump Rope: HIIT workout

• Skip for 30 seconds
• Rest for 30 seconds
• Repeat 10 -30 times (start at 10 and work your way up to 30 as your endurance improves)

Evening Workout:

• Brisk Walk for 30 minutes

Sundays: off / rest day

Don’t Forget About Nutrition!

Remember that working out is only half the battle when wanting to be fit and healthy. These 3 At Home Workout Routines for Beginners are a great start to any exercise regimen but remember that exercise without proper nutrition can be a recipe for disaster.