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Regular Exercise For Beginners

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Holistic Fitness

30 Moves to Make the Most of Your At-Home Workout
Medically reviewed by Courtney L. Gilbert, PT, DPT, AIB VR/CON — Written by Nicole Davis — Updated on May 1, 2025
Beginner routine
Intermediate routine
Advanced routine
FAQ
Takeaway
You can exercise at home without any equipment by practicing yoga poses and strength training exercises that use your body weight for resistance.
At-home workouts that focus on bodyweight exercises are an effective way to help buildTrusted Source strength and muscle mass, improve aerobic fitness, and manage fat mass.
If the gym isn’t your thing or you’re short on time, you can clear out a space in any room and get exercising quickly.
This article details 30 bodyweight moves that can be scaled for beginner, intermediate, and advanced exercisers. Start where you feel ready and progress from there.

Beginner routine
Our 10 picks for beginner bodyweight exercises provide a full-body workout.
Complete 2 sets of 10 to 15 reps of each exercise, with 30 seconds to 1 minute of rest between each move. This circuit should take about 15 to 20 minutes.
Bridge
Activate your core and posterior chain (backside of your body) with a bridge. This is a great exercise to use as a warmup.
Directions:
Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
Slowly return to the starting position and repeat.
Chair squat
Bodyweight squats could improve the strength and function of your muscles, tendons, and bones, which can help reduce your risk of injury and make everyday movements easier.
Starting with a chair underneath will help you master proper form.
Directions:
Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
Hinge at your hips and bend your knees, then lower back and down until your bottom touches the chair. Allow your arms to extend out in front of you.
Push up through your heels and return to the starting position.
Knee pushup
A beginner-style pushup, this move will help you build upper-body strength before attempting a standard pushup.
Directions:
Get into a high plank position from your knees.
Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
Push back up to start.
Stationary lunge
Hit your quads, hamstrings, and glutes with a stationary lunge.
Directions:
Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
Push up through your right foot to return to the starting position. Repeat for the desired number of reps, then switch legs.
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