10 Best At-Home Exercises for Beginners

Starting your fitness journey can feel like a challenge, especially if you're new to exercise or find the gym a bit intimidating. But here's the good news: you don't need fancy equipment, an expensive membership, or even a ton of space to get started. Some of the most effective bodyweight exercises can be done right at home—and yes, they work for beginners, too!

Whether you're aiming to build muscle mass, tone your core muscles, or just get moving, these exercises have you covered. Plus, we've included expert tips and modifications to suit all fitness levels, so you can get started working out at home right away.

Ready to dive in?

How to Build an Exercise Routine

Building an effective exercise routine is like crafting a personal recipe for success. Start by considering your fitness goals—are you aiming to lose weight, build muscle mass, banish excess belly fat, or simply stay active? Once you've identified your objectives, consider your current fitness level and how much time you can commit. Set achievable milestones along the way; these will keep you motivated as you progress.

When creating your routine, incorporate a variety of exercises that target all major muscle groups. Balance strength training, cardio, and flexibility work to ensure a well-rounded approach. Don't forget to listen to your body; modifying exercises or taking rest days is perfectly okay.

Remember, consistency is key! Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by physical activity guidelines. Establishing a routine that fits your lifestyle and aligns with your goals will pave the way for long-term success while enjoying the journey.

Step 1: Warm Up!

Warming up is crucial for preparing your body and mind before your workout. Spend about 5 to 10 minutes engaging in light physical activity, like brisk walking or gentle dynamic stretches, to increase your heart rate and circulation. Warming up not only helps to loosen your muscles and joints but also reduces the risk of injury.

Consider including movements that mimic the exercises you'll be doing—this primes your body for the workout ahead. As you warm up, take a moment to focus on your breathing and mentally prepare for the session. This sets a positive tone for your workout and enhances your overall performance.

Svetness Experts Top 10 Beginner-Friendly Exercises

Now you're all warmed up, let's get started with the 10 best at-home exercises for beginners that will target your major muscle groups and help you build a solid fitness foundation.

1. Bodyweight Squats

Why it's great for beginners: Squats are a powerful lower-body exercise that strengthens your legs, glutes, and even your core. This is one of the simplest leg exercises at home for beginners that requires no equipment—just your own body weight!

How to perform it: Start by standing with your feet shoulder-width apart and your toes pointed forward. With your core engaged and your arms extended in front of you, lower your body by bending your knees like you're sitting in an imaginary chair. Keep your upper body forward, chest up, and weight in your heels as you return to your starting position.

Modifications: If you need extra support, try wall squats or use a chair to guide your squat position. Beginners can also limit their depth until they feel more comfortable.

Svexpert tip: Focus on controlled movements, keeping a straight line from your shoulders to your hips. Squats are perfect for building leg strength and toning your lower body, so aim for fewer reps at first and increase as you build endurance.

2. Push-Ups

Why it's great for beginners: This upper body exercise works your chest, shoulders, arms, and core, making it a full-body challenge that never goes out of style.

How to perform it: Begin in a high plank position with your hands shoulder-width apart. Lower your body towards the floor, keeping your core engaged and maintaining a straight line from your head to your heels. Then, slowly lower yourself back to your starting position.

Modifications: Struggling with full push-ups? No problem. You can start with knee push-ups or incline push-ups using a wall or bench.

Svetness expert tip: To prevent burnout, Svetness trainers suggest starting with shorter sets and then working your way up. Once you're comfortable, experiment with different variations to challenge those upper body muscles even further!

3. Glute Bridges

Why it's great for beginners: This exercise focuses on the lower body, specifically targeting the glutes, hamstrings, and lower back. It's great for improving posture and stabilizing the hips.

How to perform it: Lie on your exercise mat with your feet flat on the floor, hip-width apart, and your arms by your sides. Press through your heels to lift your hips toward the ceiling, forming a straight line from your shoulders to your knees. Squeeze your glutes at the top, then slowly return to your starting position.

Modifications: Add a resistance band around your thighs for more of a challenge, or hold the bridge position for longer to build strength.

Svexpert tip: Resistance bands are a game changer! They add extra tension, helping you build muscle mass more effectively. Glute bridges not only tone your legs but also improve body composition over time.

4. Planks

Why it's great for beginners: Simple but effective, planks are a core-strengthening powerhouse. They engage your entire body, from your abdominal muscles to your shoulders and legs.

How to perform it: Start in a plank position with your forearms on the ground, elbows aligned under your shoulders, and your legs extended behind you. Engage your core muscles and hold this position while keeping your body in a straight line.

Modifications: Beginners can start with knee planks or by holding the position for shorter intervals.

Svetness expert tip: Consistency is key here. Svetness trainers recommend planking regularly to improve overall stability and balance.

5. Lunges

Why it's great for beginners: This functional movement builds leg strength while enhancing balance and coordination. Lunges target your quads, hamstrings, and glutes.

How to perform it: Take a step forward with your left leg from a standing position. Bend both knees to lower your body until your front thigh is parallel to the floor. Make sure your left knee stays above your ankle, then push back to your standing position and repeat on the other side.

Modifications: Struggling with stability? Hold onto a chair or wall for support. You can also reduce the depth of your lunge until you gain more confidence.

Svexpert tip: Lunges are a practical move that mimics everyday movements. Svetness trainers suggest starting with fewer reps and gradually increasing as your leg strength improves.

6. Bicycle Crunches

Why it's great for beginners: Bicycle crunches are excellent for targeting the abdominal muscles, especially your obliques. They also help improve coordination as you alternate sides.

How to perform it: Lie on your back with your knees bent and hands behind your head. Lift your head, shoulders, and left leg off the ground, twisting your body so that your left elbow meets your right knee. Then, switch sides, pedaling your legs in a controlled motion.

Modifications: Slow down the pace or keep your feet flat on the floor for a simpler variation.

Svexpert tip: Focus on slow, controlled movements to maximize results. Bicycle crunches help target stubborn belly fat by engaging multiple core muscles at once.

7. Wall Sits

Why it's great for beginners: This low-impact exercise strengthens your legs and glutes while improving mental endurance, making it great for building leg strength.

How to perform it: Stand against a wall and slide down into a squat position until your knees are bent at a 90-degree angle. Hold this position for as long as possible.

Modifications: If holding a full wall sit is too tricky, try reducing the duration or only sliding halfway down.

Svetness expert tip: Wall sits build mental endurance just as much as they build strength. Svetness trainers recommend timing yourself and trying to hold the position for a few seconds longer with each workout.

8. Step-Ups

Why it's great for beginners: Step-ups are simple, functional movements that strengthen your legs and improve balance. They're a great way to mimic real-world activities, like climbing stairs.

How to perform it: Stand in front of a step or sturdy surface. Place your right foot on the step and press through your heel to lift your body up. Step back down and repeat on the other side.

Modifications: Lower the height of the step or hold onto a railing for extra support.

Svexpert tip: Step-ups engage multiple muscle groups in the legs and core, making them a perfect addition to any exercise routine.

9. Superman Exercise

Why it's great for beginners: The Superman exercise strengthens the lower back, glutes, and shoulders—muscles that are key for improving posture and reducing visceral fat.

How to perform it: Lie face down with your arms and legs extended. Lift your arms and legs off the floor at the same time, holding for a moment before lowering back down.

Modifications: If lifting both limbs is too hard, try lifting just your arms or just your legs at first.

Svexpert tip: This move is a fantastic way to work on your core strength without straining your lower back. Svetness trainers often incorporate it into routines to prevent injury and improve posture.

10. High Knees

Why it's great for beginners: High knees are a cardio-boosting exercise that gets your heart rate up, engages your core, and improves overall endurance—all with no equipment required!

How to perform it: Jog in place, lifting your knees as high as possible with each step. Engage your core and pump your arms for added intensity.

Modifications: March in place instead of jogging for a lower-impact option.

Svexpert tip: Svetness trainers recommend adding high knees to your routine as an effective way to burn belly fat and build endurance through interval training.

Putting It All Together

Congratulations! You've now got 10 fantastic at-home exercises that are perfect for beginners. Whether you're aiming for strength, endurance, or just some general movement, these exercises target your entire body. Combine them into a full-body workout and aim for 2-3 sessions per week. Don't forget—consistency is key, so stick with it and celebrate your progress!

Cooling Down

Cooling down after your workout is just as important as warming up. Spend 5 to 10 minutes performing gentle stretches and light movements to help your heart rate gradually return to normal. This rest and recovery phase aids in reducing muscle soreness and stiffness while also promoting flexibility. Take deep breaths and allow your body to relax, giving yourself a moment to reflect on your workout and celebrate your efforts.

Svet's Final Thoughts

At-home workouts don't have to be complicated to be effective. These 10 exercises are perfect for beginners, offering a balance of strength training, core work, and cardio—all from the comfort of your own home. Start with these movements, build your confidence, and you'll be well on your way to reaching your fitness goals.

If you're looking for personalized guidance, Svetness expert trainers help you develop a customized at-home workout plan that fits your lifestyle and goals. Let's get moving! Schedule your free assessment now.

Frequently Asked Questions

What are some effective leg exercises at home for beginners?

Several effective leg exercises are available at home for beginners. Bodyweight squats, lunges, glute bridges, and wall sits are excellent options. These exercises target major muscle groups in your legs and can be done without equipment, making them perfect for at-home workouts.

How can I incorporate upper body exercises into my routine?

To include upper-body exercises, you can add push-ups, planks, and bicycle crunches to your routine. Starting with modified versions, like knee push-ups, can help you build strength and confidence. As you progress, you can gradually increase the intensity and try more challenging variations.

What is the correct starting position for performing squats?

The correct starting position for performing squats involves standing with your feet shoulder-width apart, and your toes pointed slightly outward. Ensure your core is engaged and your chest is lifted to maintain proper form throughout the exercise.

Should I keep my leg straight or bent during lunges?

When performing lunges, your knees should be bent as you lower your body. The front knee should align with your ankle to maintain proper form and avoid injury. Keep your back leg straight as you lower into the lunge.

How can I modify exercises if I can't keep my knees bent during workouts?

If you find it challenging to keep your knees bent during certain exercises, try reducing the depth of your movement or using support, such as holding onto a chair or wall. This modification allows you to perform the exercise safely while still effectively engaging your muscles.