Today I’m sharing an at home workout that’s perfect for beginners.

We’re already half way through the week! So far this week is flying by – probably because it’s been a busy week for me so far. I’ve had appointments both Monday and yesterday. They always seem to take longer than expected, so I’m looking forward to a few days with no appointments on my calendar.

This workout is designed to get you working for 30 seconds followed by a 60 second rest. That should give you enough time to recover and then transition to the next exercise on the list. Set a timer on your phone or even use an app – there are a bunch of them specifically for timing intervals. If your just starting your fitness journey, doing the 10 exercises on the list might be enough of a workout for you. If you’re a pro, do through the exercises 2 or 3 times. Below the workout graphic I’ve listed descriptions of all of the moves I’ve included in this workout. If you’re not feeling this workout, be sure to check out my workout page. I have all the workouts I’ve shared on the blog over the years categorized so that it’s easy to find exactly what you’re looking for.

You’ll need a minimal amount of equipment for this at home workout for beginners – a pair or two of dumbbells and a yoga mat for the exercises on the floor. I like these dumbbells (affiliate link) from Amazon. If you have more than one set of dumbbells, use a lighter pair for the upper body exercises and a heavier pair for the lower body exercises. I love my Manduka Pro yoga mat (affiliate link). It’s been with me through a few years of yoga including yoga teacher training and it still looks great. Check out my review of it here.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Knee push ups

Starting on your knees and hands, make sure your body is a straight line from your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line.

Donkey kicks

Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.


Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

Tricep extensions

Laying on your back on a bench with a dumbbell in each hand, move your arms so that they are straight up above your shoulders. Bending at the elbow, bring the dumbbells towards each side of your head and then return to the starting position.

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.


The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.

What’s your favorite exercise to do at home?

This post contains affiliate links. Thank you for supporting my blog, I appreciate it!

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

At Home Workout for Beginners
Tagged on: