33 of the Best Beginner Exercises for Home Workouts
Working out from home has become increasingly popular in recent times, and for good reason. Not only does it save time and money, but it also allows for a more convenient and flexible fitness routine. If you're new to fitness and looking for some beginner exercises to get started, we've got you covered. In this article, we'll be discussing 33 of the best exercises to sweat through during home workouts.
Push-Ups: A classic exercise that targets your chest, triceps, and shoulders. Start in a plank position, with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position.
Squats: This exercise focuses on your glutes, thighs, and calves. Stand with your feet hip-width apart and lower your body as if you were sitting back into a chair. Make sure your knees don't go past your toes.
Lunges: This exercise targets your glutes, hips, and thighs. Step forward with one foot and lower your body until your front knee is at a 90-degree angle. Make sure your front knee is directly above your ankle, not your toes.
Plank: This exercise works your core and improves your posture. Start in a push-up position, but instead of lowering your body, hold the position for 30-60 seconds.
Jumping Jacks: This full-body exercise improves cardiovascular health and helps with weight loss. Start with your feet together and jump, landing with your feet wider than shoulder-width apart. Jump again, returning to the starting position.
Leg Raises: This exercise targets your lower abs. Lie on your back and raise your legs straight up in the air. Lower your legs, but don't let them touch the ground. Repeat for 12-15 reps.
Mountain Climbers: This full-body exercise improves cardiovascular health and works your core, hips, and legs. Start in a push-up position, then alternate bringing your knees to your chest.
Tricep Dips: This exercise targets your triceps. Find a sturdy surface, like a chair or bench, and place your hands on it, facing away from the surface. Lower your body until your arms form a 90-degree angle, then push back up.
Bicycle Crunches: This exercise targets your abs and obliques. Lie on your back, with your hands behind your head. Alternate bringing your right elbow to your left knee and your left elbow to your right knee.
Russian Twists: This exercise targets your abs and obliques. Sit with your knees bent and your feet off the ground. Twist your torso to the right, then to the left. Repeat for 12-15 reps.
Side Plank: This exercise targets your obliques and improves your posture. Lie on your side, with your feet stacked on top of each other. Prop yourself up on your elbow and hold the position for 30-60 seconds. Repeat on the other side.
Burpees: This full-body exercise improves cardiovascular health and helps with weight loss. Start in a standing position, then lower into a squat. Place your hands on the ground, then jump back into a plank position. Jump back up to the starting position and repeat.
High Knees: This exercise improves cardiovascular health and works your hips, legs, and abs. Stand with your feet hip-width apart and alternate bringing your knees up to your chest as high as you can.
Jump Rope: This full-body exercise improves cardiovascular health and helps with weight loss. Grab a jump rope or an imaginary rope, and start jumping while swinging the rope. Focus on keeping your arms steady and jumping lightly on your feet.
Leg Lifts: This exercise targets your lower abs. Lie on your back, with your hands under your lower back for support. Raise your legs straight up in the air and lower them back down. Repeat for 12-15 reps.
Donkey Kicks: This exercise targets your glutes. Get on all fours, with your hands under your shoulders and your knees under your hips. Alternate kicking your heels towards the ceiling, keeping your knees bent.
Fire Hydrants: This exercise targets your glutes. Get on all fours, with your hands under your shoulders and your knees under your hips. Lift one leg to the side, keeping your knee bent. Repeat for 12-15 reps on each side.
Glute Bridges: This exercise targets your glutes and lower back. Lie on your back, with your knees bent and your feet flat on the ground. Raise your hips towards the ceiling, then lower them back down. Repeat for 12-15 reps.
Hip Thrusts: This exercise targets your glutes and lower back. Sit on the ground, with your back against a bench or sturdy surface. Place your hands on the bench and raise your hips towards the ceiling. Lower them back down and repeat for 12-15 reps.
Squat Jumps: This exercise targets your glutes, thighs, and calves. Stand with your feet hip-width apart and lower your body into a squat. Jump up as high as you can and land softly. Repeat for 12-15 reps.
Leg Presses: This exercise targets your legs and glutes. Find a sturdy surface, like a bench or chair, and place your hands on it. Extend your legs in front of you, then bend your knees to return to the starting position.
Leg Extensions: This exercise targets your quadriceps. Find a sturdy surface, like a bench or chair, and place your hands on it. Extend one leg straight out in front of you, then bend it to return to the starting position. Repeat for 12-15 reps on each leg.
Hamstring Curls: This exercise targets your hamstrings. Find a sturdy surface, like a bench or chair, and place your hands on it. Bend one knee to bring your heel towards your glutes, then straighten it to return to the starting position. Repeat for 12-15 reps on each leg.
Calf Raises: This exercise targets your calves. Stand with your feet hip-width apart and raise your heels off the ground, then lower them back down. Repeat for 12-15 reps.
Arm Circles: This exercise targets your shoulders and arms. Stand with your feet hip-width apart and make small circles with your arms, first forwards, then backwards. Repeat for 12-15 reps in each direction.
Bicep Curls: This exercise targets your biceps. Hold a weight in each hand, with your palms facing forward. Bend your elbows to bring the weights to your shoulders, then straighten them to return to the starting position. Repeat for 12-15 reps.
Tricep Extensions: This exercise targets your triceps. Hold a weight in both hands, with your arms extended straight overhead. Lower the weight behind your head, then raise it back up. Repeat for 12-15 reps.
Shoulder Presses: This exercise targets your shoulders and triceps. Hold a weight in each hand, with your palms facing forward. Raise the weights above your head, then lower them back down to your shoulders. Repeat for 12-15 reps.
Push-Ups: This exercise targets your chest, shoulders, triceps, and core. Get into a plank position with your hands under your shoulders and your feet hip-width apart. Lower your body until your chest touches the ground, then push back up. Repeat for 12-15 reps.
Plank Jacks: This exercise targets your core and shoulders. Get into a plank position with your hands under your shoulders and your feet hip-width apart. Jump your feet out to the sides, then back to the starting position. Repeat for 12-15 reps.
Mountain Climbers: This exercise targets your core and legs. Get into a plank position with your hands under your shoulders and your feet hip-width apart. Alternate bringing your knees towards your chest, as if you were running in place. Repeat for 12-15 reps.
Russian Twists: This exercise targets your obliques and core. Sit on the ground, with your knees bent and your heels on the ground. Lean back and twist your torso to one side, then to the other. Repeat for 12-15 reps on each side.
Bicycle Crunches: This exercise targets your abs and obliques. Lie on your back, with your hands behind your head. Alternately bring your elbow towards your opposite knee, as if you were pedaling a bicycle. Repeat for 12-15 reps on each side.
These 33 exercises are great for beginners, but can also be modified to challenge even the most experienced fitness enthusiasts. Incorporate a variety of exercises into your routine to target different muscle groups and to keep your workouts fresh and exciting. Remember to warm up before you start and to stretch after you finish. Stay hydrated, and most importantly, have fun!