Beginner Workout Without Equipment

Ok, so you’ve learned all about home exercise programs and are ready to try the beginner workout without equipment. Keep in mind this is just the beginning and we will use your performance in this workout to complete a home exercise program that works best for you.

Let’s get started (note: we’re keeping things VERY simple for this beginner workout without equipment).

beginner workout without equipment

What You’ll Need

A major benefit of home workouts is that you don’t need much to get started. Make sure you have the following:

  • An open space (you don’t need tons of equipment or space – using your living room, bedroom or backyard is fine)
  • Proper workout attire (mostly just decent shoes in my opinion, not much else matters)
  • Optional: music (this is a personal preference, but definitely improves the experience)

The Beginner Workout Without Equipment

The 5 exercises for your beginner workout are:

  1. Pushups
  2. Sit-ups
  3. Jumping jacks
  4. Squats
  5. Running on the spot

Note, if you don’t know what any of the above exercises look like, watch a quick Youtube video first!

Next, pick a warm up exercise – a jog, light stretching, yoga, whatever you prefer. I personally prefer jogging because it loosens you up and gets the heart pumping.

Here’s how the beginner workout looks from start to finish:

  • 3-5 minute warm up exercise of your choice
  • Set #1 (10 push ups, 10 sit-ups, 20 jumping jacks, 10 squats, 30 seconds of running on the spot)
  • 3 minute rest
  • Set #2 (exact same as set #1)
  • 3 minute rest
  • Set #3 (exact same as set #1)
  • 5 minute walk/cool down/stretch

Especially if you are a beginner, take things slow and remember that form is more important than speed.

Note: depending on your experience and physical condition, this workout may be easy or hard for you. Do them as best you can and we will adapt moving forward.

Now go do it!

What’s Next?

That’s the very basic beginner workout without equipment. If you’re new to exercising, doing that exact home workout 2-3 times a week can be a great start for the first few weeks.

For the final step of your beginner workout without equipment, we need to take the results from your first workout and create a workout plan that will work best for you.

Head on over to the final Get Started article!

And if you’re ready to switch things up, take a look at more of our workouts and guides to see variations, additions, exercise equipment and more!