Three beginner workouts you can do at home
You do not need a gym, equipment or a lot of time to start. These three workouts are short, low-impact and easy to fit into a normal day.
If you are not sure where to begin, start with the first one, two or three times a week.
Full-body starter
Move through the circuit at a calm pace and rest when you need to. Repeat until the timer ends.
- 10 bodyweight squats
- 8 press-ups against a worktop or wall
- 10 glute bridges
- 20 seconds marching on the spot
Legs and core, low impact
Work for 30 seconds, rest for 30 seconds. Do three rounds. Swap lunges for standing up from a chair if they feel awkward.
- Step-back lunges
- Wall sit (back against a wall, knees bent, hold)
- Dead bug (lie on your back, slowly lower the opposite arm and leg)
- Glute bridge
- Side steps
Cardio without jumping
Work for 20 seconds, rest for 10 seconds, and rotate through the moves for eight minutes. If that feels too much, rest for 20 seconds instead.
- Marching knees
- Fast step touches
- Shadow boxing
- Bodyweight squats
How hard should it feel?
Finish feeling good, not flattened.
If you can talk in short sentences, the effort is about right for a beginner.
Keep each move controlled and stop before your form falls apart. If you feel dizzy or unwell, stop and rest.
How to build up
Add time before you add effort.
First month
Do two or three sessions a week. Pick the same days so they become routine.
Try this: Put your three workout days in your calendar now.
When 12 minutes feels easy
Add a round, or move up to 15 or 18 minutes.
Only make the moves harder once the time feels comfortable.
Fit it around your day
Ten minutes before your shower or straight after work is enough to keep the habit going.
If you train in the morning, a Formula 1 shake is a quick breakfast afterwards.
Short on time?
Do the 8-minute workout. A short session still keeps the habit alive. Ready for harder sessions? Try our quick home workouts at 10, 15 and 20 minutes.
This guide shares general lifestyle ideas, not medical advice. Speak to your GP before starting a new exercise routine, especially if you have a health condition, an injury or are pregnant.
