topsverseWhen I first decided to get serious about fitness three years ago, I had the same concerns most beginners face. The nearest gym was a 20-minute drive away, membership fees were eating into my budget, and honestly, I felt intimidated walking into a room full of people who clearly knew what they were doing. Sound familiar?
That’s when I discovered something that changed everything: you do not need a single piece of equipment to get an incredible workout. Your living room, bedroom, or even a small corner of your kitchen can become your personal fitness studio. After helping dozens of friends and family members start their own home fitness journeys, I wanted to share the exact workouts that have worked for beginners across the country.
The beauty of bodyweight exercises lies in their simplicity and effectiveness. According to the Centers for Disease Control and Prevention, adults should aim for at least 150 minutes of moderate-intensity exercise each week. Every single workout I’m about to show you contributes toward that goal, and you can do them while watching your favorite Netflix show.
The 10 Best Equipment-Free Exercises for Beginners
I have organized these workouts from easiest to most challenging. Start with the first few, and gradually add more as you build strength and confidence. Remember, everyone starts somewhere, and the goal is progress, not perfection.
1. Bodyweight Squats – Your Foundation Exercise
Squats are like the foundation of a house. Get these right, and everything else becomes easier. They work your legs, glutes, and core all at once.
How to do them: Stand with your feet about hip-width apart. Imagine you are sitting back into an invisible chair, keeping your chest up and your weight on your heels. Lower down until your thighs are parallel to the floor (or as low as feels comfortable), then push through your heels to stand back up.
Start here: Try 2 sets of 8 to 12 repetitions Make it easier: Hold onto a sturdy chair or counter for balance Make it harder: Add a pause at the bottom or try single-leg squats
I remember when I could barely do 10 squats without getting winded. Now I can knock out 50 without breaking a sweat. The key is consistency, not intensity.
2. Modified Push-Ups – Build Upper Body Strength
Push-ups intimidate a lot of beginners, but modified versions make them accessible for everyone. I started doing these on my knees and gradually worked up to full push-ups over about six weeks.
How to do them: Start in a plank position but drop your knees to the floor. Keep your body in a straight line from your head to your knees. Lower your chest toward the ground by bending your elbows, keeping them close to your body, then push back up.
Start here: 2 sets of 5 to 10 repetitions Make it easier: Do them against a wall or the edge of a couch Make it harder: Lift your knees off the ground for traditional push-ups
3. Forward Lunges – Balance and Leg Strength
Lunges might feel awkward at first, but they are incredible for building single-leg strength and improving balance. Plus, they work muscles that squats miss.
How to do them: Stand tall, then step one foot forward and lower your body until both knees form 90-degree angles. Your back knee should hover just above the ground. Push off your front foot to return to the starting position, then switch legs.
Start here: 2 sets of 6 to 8 per leg Make it easier: Take smaller steps or hold a wall for balance Make it harder: Add a knee drive at the top or try reverse lunges
4. Glute Bridges – Strengthen Your Backside
If you sit at a desk all day like most Americans, your glutes are probably weaker than they should be. Glute bridges fix this problem while also helping with lower back pain.
How to do them: Lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips off the ground, squeezing your glutes at the top. Hold for a second, then lower slowly.
Start here: 2 sets of 12 to 15 repetitions Make it easier: Focus on the squeeze rather than how high you lift Make it harder: Try single-leg bridges or add a pause at the top
5. Planks – Core Stability Champion
Planks teach your core muscles to work together as a team. They are way more effective than crunches and much safer for your spine.
How to do them: Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core and glutes.
Start here: 2 sets of 15 to 30 seconds Make it easier: Drop to your knees or do them against a wall Make it harder: Add leg lifts or try side planks
I could only hold a plank for 15 seconds when I started. It was frustrating, but I stuck with it. Now I can hold one for over two minutes, and my back pain has completely disappeared.
6. High Knees – Get Your Heart Pumping
High knees are perfect when you want to add some cardio to your strength routine. They also work your hip flexors, which get tight from too much sitting.
How to do them: Stand in place and jog while lifting your knees as high as possible toward your chest. Pump your arms to help with momentum and keep the pace energetic.
Start here: 30 to 45 seconds, rest, repeat Make it easier: March in place with high knees instead of jogging Make it harder: Increase the pace or add arm movements
7. Wall Sits – Static Strength Builder
Wall sits might look easy, but they will humble you quickly. They are excellent for building endurance in your leg muscles without any impact on your joints.
How to do them: Stand against a wall and slide down until your thighs are parallel to the floor (or as low as comfortable). Your knees should be over your ankles, not extending forward.
Start here: 2 sets of 20 to 30 seconds Make it easier: Do not go as low or hold for shorter periods Make it harder: Add single-leg holds or increase the time
8. Bird Dogs – Balance and Core Control
This exercise looks simple but requires serious concentration. It is excellent for people with back problems and helps improve overall body coordination.
How to do them: Start on your hands and knees. Extend your right arm forward while simultaneously extending your left leg behind you. Hold for a few seconds, then switch sides.
Start here: 2 sets of 5 to 8 per side Make it easier: Practice just the arm or just the leg extension first Make it harder: Hold longer or add resistance bands
9. Mountain Climbers – Full Body Cardio
Mountain climbers give you a full-body workout in one move. They combine cardio, core strength, and coordination training.
How to do them: Start in a plank position. Alternate bringing your knees toward your chest as if you are running in place horizontally.
Start here: 2 sets of 15 to 20 seconds Make it easier: Go slower or elevate your hands on a couch Make it harder: Increase speed or add cross-body movements
10. Standing Side Leg Raises – Hip Stability
Most people ignore their hip stabilizers until they get injured. Side leg raises strengthen these often-neglected muscles and improve balance.
How to do them: Stand next to a wall or sturdy surface for balance. Lift one leg out to the side without tilting your torso, hold briefly, then lower with control.
Start here: 2 sets of 10 to 12 per side Make it easier: Use a chair for support or make smaller movements Make it harder: Add ankle weights or hold the position longer
Building Your Weekly Routine
The biggest mistake beginners make is trying to do too much too soon. I learned this the hard way when I tried to work out every day for my first week and ended up so sore I could barely walk upstairs.
Here is a realistic approach that actually works:
Week 1-2: Foundation Building
- 3 days per week
- Choose 4 to 5 exercises from the list above
- 1 to 2 sets of each exercise
- Take a full day off between workouts
Week 3-4: Adding Volume
- 3 to 4 days per week
- 6 to 8 exercises
- 2 to 3 sets of each exercise
- You can do two days in a row occasionally
Week 5+: Finding Your Rhythm
- 4 to 5 days per week
- Mix and match all exercises
- Create circuits by doing exercises back-to-back
- Listen to your body and adjust as needed
Sample Beginner Week:
- Monday: Squats, Modified Push-ups, Glute Bridges, Plank
- Tuesday: Rest or gentle stretching
- Wednesday: Lunges, Wall Sits, Bird Dogs, High Knees
- Thursday: Rest
- Friday: Mountain Climbers, Side Leg Raises, Squats, Modified Push-ups
- Weekend: Rest or light activity like walking
Overcoming the Mental Game
Let me share something personal. The hardest part about starting a home workout routine is not the physical challenge. It is the mental battle that happens every single day when you need to choose between exercising and literally anything else.
Dealing with Motivation Dips
Everyone experiences days when motivation is nowhere to be found. On those days, I use the “just five minutes” rule. I tell myself I only have to exercise for five minutes. Usually, once I start, I end up doing the full workout. But even if I only do five minutes, I still honor my commitment to myself.
Creating Your Space
You do not need a home gym, but having a designated workout area helps tremendously. It can be as simple as rolling out a towel in your living room or clearing a corner of your bedroom. The key is making it easy to start and removing any barriers.
Tracking Your Progress
Write down what you do each workout. It does not have to be fancy. A simple notebook or phone app works perfectly. Seeing your progress on paper is incredibly motivating, especially on days when you feel like you are not improving.
Handling Setbacks
You will miss workouts. You might go a week without exercising. This does not mean you failed or should give up. It means you are human. The most successful people I know are not the ones who never miss a workout. They are the ones who get back to it after they miss a few.
Conclusion
Tomorrow morning, pick three exercises from this list. Set a timer for 10 minutes. Do not worry about perfect form or how many repetitions you complete. Just move your body and see how it feels.
The hardest part about fitness is not the exercises themselves. It is making the decision to start and then making the decision to continue, day after day. But once you build the habit, it becomes as natural as brushing your teeth.
Your future self will thank you for taking this first step. You have everything you need right now to begin building a stronger, healthier version of yourself. No equipment required, no excuses needed, just you and the commitment to show up for yourself.
Remember, every fitness expert started as a beginner. Every strong person was once weak. Every person who makes fitness look easy once struggled with their first workout. The only difference between them and you is time and consistency.
What are you waiting for? Your journey starts now.