Home workout plan
Beginner Home Workout Plan
Written by the GymStreak coaching teamUpdated
- Days
- 3 days a week
- Session
- 20–30 min
- Level
- Complete beginner
- Equipment
- None (a wall and a table help)
The short answer
If you’re new to exercise, start with one short full body routine 3 days a week at home. It has 7 easy-to-learn exercises, 2 sets each for the first two weeks and 3 sets from week 3, with about 60 seconds of rest. Stop every set with 2–3 reps in reserve. After four weeks, move on to the no-equipment home workout.
01 / Who it’s for
Who this plan is for
- Complete beginners, or anyone returning after a long break.
- People who can’t yet do a full push-up or feel unsteady in a lunge: every exercise has an easier version.
- Anyone who wants a routine short enough to stick to.
Probably not the best fit if
- People with a medical condition, injury, recent surgery or pregnancy should check with a doctor or physiotherapist before starting.
02 / Schedule
Weekly schedule
| Day | Session |
|---|---|
| Mon | Routine |
| Tue | Rest (a 20–30 min walk) |
| Wed | Routine |
| Thu | Rest (a walk) |
| Fri | Routine |
| Sat | Rest (a walk) |
| Sun | Rest |
Weeks 1–2: 2 sets of each exercise, easiest version, about 3 reps in reserve. Weeks 3–4: 3 sets, and move to the harder version of any exercise you can now do for the top of the range.
03 / The workouts
The workout
Warm-up
- 3–5 minutes of easy movement: marching or jogging on the spot, arm circles, hip circles and a few slow bodyweight squats.
- Do the first exercise once at an easy pace before your first real set.
Full body routine
Whole body, beginner versions
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight SquatsEasier: sit down to a chair and stand back up. | 2–3 | 8–15 | 60 s |
| Incline PushupsHands on a wall, counter or table: the higher, the easier. | 2–3 | 6–12 | 60 s |
| Glute Bridge | 2–3 | 10–15 | 60 s |
| Superman | 2–3 | 8–12 | 45 s |
| Forward LungesHold a wall or chair for balance. | 2 | 6–10 each leg | 60 s |
| Dead Bug | 2 | 6–8 each side | 45 s |
| PlankEasier: knees down. | 2 | 15–30 s | 45 s |
Tap any exercise for step-by-step form cues and the muscles it works.
04 / How hard
How hard to train
- Every set should end with about 2–3 reps in reserve: it gets hard, but you could clearly do a few more with good form. See reps in reserve.
- Move slowly and smoothly, about 2 seconds down and 1–2 seconds up. No bouncing.
- Breathe out on the hard part of each rep. Don’t hold your breath.
- Stop an exercise if it causes sharp or joint pain (as opposed to the normal effort burn) and try the easier version.
05 / Progression
Progression rules
- Weeks 1–2: learn the movements with 2 sets.
- Weeks 3–4: 3 sets. When you reach the top of the rep range on every set, move to the next version: incline push-up → knee push-up → push-up; glute bridge → single-leg glute bridge; lunge holding on → lunge without support.
- After week 4: move on to the no-equipment home workout, or the beginner gym plan if you’re joining a gym.
This plan is general fitness guidance, not medical advice. If you have a health condition, an injury, are pregnant or are new to exercise and unsure, check with a doctor or physiotherapist first. Stop any exercise that causes sharp or joint pain.
06 / FAQ
Frequently asked questions
What is the best home workout for beginners?
A short full body routine you can repeat 3 times a week: a squat, an incline push-up, a glute bridge, a back exercise, a lunge and some core work, like this plan. Easy versions first, then progress.
How long should a beginner home workout be?
About 20–30 minutes including the warm-up. Consistency matters much more than long sessions at the start.
Is 3 days a week enough for a beginner?
Yes. The WHO recommends muscle-strengthening activity on at least 2 days a week, and 3 full body sessions is a common starting point. Walks on the other days help with the aerobic side.
I can’t do a single push-up. What should I do?
Start with incline push-ups against a wall or counter. As they get easy, use a lower surface (a table, then a chair), then knee push-ups, then full push-ups.
Will I be sore?
A little muscle soreness a day or two after the first sessions is normal and fades as you get used to the exercises. Sharp pain or pain in a joint is not normal: stop that exercise.
Sources
- World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.
- American College of Sports Medicine. Position stand: Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer; 2021.
- Helms ER, Cronin J, Storey A, Zourdos MC. Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength Cond J. 2016;38(4):42-49.
More workout plans
- 3 days a weekHome workout (no equipment)Two full body bodyweight workouts, 3 days a week. Only a chair and some floor space.
- 3 days a week20-minute home workoutTwo quick full body circuits, 40 s on and 20 s off. Warm-up to finish in about 20 minutes.
- 3 days a weekBeginner gym planYour first 8–12 weeks in the gym: 3 short full body days with machines and dumbbells.
Terms used in this plan
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- 2. Choose 3 training days, your session length and your equipment (no equipment (bodyweight)).
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