How To Start Exercising At Home For Beginners

Shanley Apr 01, 2025

14 People Read

Let’s be honest, the first thing you have in your mind coming back from work is to either get on social media, turn on that Netflix, or open up your computer so you can relax watching some funny videos on YouTube. Same thing goes for all the people who work from home. I mean, you just got off work and you're too tired to get some exercise in so you deserve a break.

The more we keep up that cycle of thinking, the more we'll end up repeating this action which in turn will just become another habit. So that's why I wanted to make this simple guide for anyone to follow to avoid the overwhelming feeling purchasing a gym membership or drive to a local park for cardio. It’s not as hard as it seems but if you’re just starting out or you have no idea how to get started, this is the perfect guide for you.

1. Daily Home Workout Plan

Before we jump into the "how," let's take a minute to think about your plan start exercising at home. Are you looking to lose weight or gain muscle? Or maybe both? There's a difference in the approach of the two and it's important to know what your goal is.

Muscle building: If you're looking to build muscle then, then you need to be placed in time under tension towards a specific muscle group in order for muscle to grow. This involves lifting dumbbells and barbells or using body weight exercises.
Weight Loss exercises: Exercises that involve running or cycling with fast movement of the body are more geared towards activities that require energy to do. In return, you will lose weight from using your effort to perform the exercises. If you're just starting out, moderate intensity cardio is really way to go.

2. Types Of Workouts

Now that you know what you're exercising for, you're probably thinking if you need any gym equipment to start exercising. Well I'm here to tell you that you don't need anything other than a functional space enough for you to start getting any workout done. It's always best to start simple with what you have, then gradually getting more materials long term.

Bodyweight exercises are your best friend: I can't tell you how performing these types of exercises helped me out to get started. There are lots of videos on YouTube you can follow along. And the best part? You save money on buying equipment. Plus, you can do them while at the comfort of your home. More examples down below
Gym equipment for the long term: The more you perform these exercises at home, the more you will get used to it. Eventually you will hit that plateau where if you're building muscles, they will need the next level of challenge to grow. So if you're looking to increase the challenge or just prefer using equipment, then start buying items you can use. In fact, lots of individuals who workout at home usually prefer exercising with equipment.

3. List Of Workout Activities

I've listed down the exercises that you can get started at comfort of your home. I'll break it down into body weight to gym equipment from weight loss exercises as well as muscle building. Before you do any of these exercises, it is always highly recommended to do dynamic stretches for the muscle groups you plan to use for before perform the activity. All of the exercises I've placed are beginner friendly that helped me personally

Body Weight:
- Weight loss exercises:
  - Burpees
  - Squat Jump
  - Jumping Jacks
  - Pretend jump ropes w/o the equipment
  - Stairwell climbers (if you have stairs at home)
  - Jog in place or around home (recommend)
- Muscle building exercises:
  - Chest
    - Push-ups
      - Reverse push ups
      - Knee assisted pushups
  - Legs
    - Lunges in place or moving forward
    - Squats
      - Regular body weight squats
      - Wall Squats
  - Abs
    - Planks
    - Mountain climbers
    - Reverse crunch
    - Ab crunches
  - Biceps
    - bicep curls with water or milk gallon jug
  - Triceps
    - triceps dips using corners of intersecting table counters/ two stable chairs/ strong table
Gym Equipment:
- Weight loss exercises:
  - Jogging on treadmill
  - Incline walking on treadmill
  - Stationary cycle
  - Jump Ropes
  - Stairmaster climb
- Muscle building exercises:
  - Biceps w/ dumbbells and/or resistance band
    - Bicep curls
    - Concentration curls
  - Triceps
    - Triceps extension
      - Standing triceps extension w/ resistance band
      - Laying triceps extension w/ dumbbells
      - Sitting triceps extension w/dumbbells
    - Dumbbell Press close grip on floor/workout bench
  - Shoulders
    - Shoulder Raise w/ dumbbells and/or resistance band
      - Lateral Raise
      - Front Raise
    - Shoulder press
      - Dumbbell or resistance band press
      - Alternating press
  - Legs
    - Dumbbell squats
    - dumbbell lunges
  - Chest
    - Dumbbell chest press
      - Incline
      - Decline
      - Floor
    - Dumbbell crush press
  - Back
    - Lat Pulldowns with resistance band
    - Face pulls with resistance band
    - One arm dumbbell rows on both sides
  - Abs
    - Russian Twist w/ dumbbells
    - Ab Bicycles w/ dumbbells
    - Ab crunch w/ dumbbells
      - Arm crunch variation
    - Knee Tucks

4. Fitness Journey

Exercising at home can sometimes feel boring which is why it's good to have variation mixed with breaks. You’re allowed to have off days. Everyone does. It's important to slowly build the habit of performing these exercises where it does not feel overwhelming to do in a week. You also shouldn't The important thing is not to let those off days turn into weeks of skipping workouts.

It’s okay to take breaks: Life happens. Sometimes you’ll miss a workout, and that’s okay. Just pick it back up the next day. The key is consistency, not perfection.
Give yourself grace: If you’re not in the mood, that’s fine. You can always try again tomorrow.

5. How To Stay Committed To Working Out

Exercising at home doesn’t mean you have to do it alone. You're free to interact with a group whether it's in person or online where you can follow a workout together. If the workouts alone are already motivating for you to keep going, then don't lose hope.

Join online fitness groups: There are tons of communities on Instagram, Facebook, Zoom, and Reddit where people are supporting each other through their fitness journeys. Get inspired, share your progress, or just chat about how hard your workout was.
Workout with friends (virtually): If you have a friend who’s also trying to stay active, schedule a virtual workout together. It’s easier to stay motivated when you’ve got someone cheering you on.

Wrapping It Up

Starting an exercise routine at home doesn’t need to be daunting. Start small, stay consistent, and focus on how much better you feel after each workout. Whether it’s 10 minutes or 30, every little bit counts. Most importantly, be kind to yourself and remember that progress takes time.

So, what are you waiting for? Go ahead and get started!