Guide to Start Workouts at Home

guide to start workout at home

Are you wondering how you can start workouts at home?

At-home workouts have recently gained a lot of popularity. This is not unconnected to the fact that they are more convenient, affordable and open to every person irrespective of your fitness level.

You may encounter some challenges as you prepare to start workouts at home. This may be as a result of home distractions or other factors. This guide to at-home workouts will show you how you can manage such challenges and start workouts at home without hitches.

How to Start Workouts at Home

The first step to get started working out at-home is to set up your convenient mini space for workout. You should arrange the space to suit your taste. It should be luxury to you as you cannot be dedicated to your workout schedules if you don’t enjoy your space.

Although you can start workouts at home without any equipment, however, it would make a little more sense if you invest in a few workout equipment.

Try as much as you can to keep every distraction away from your mini home gym. Since phones are one of our greatest distractions, you may consider initiating the do-not-disturb feature of your phone. You should also shut out every person who would be a distraction to your workout.

Lastly, you should show a great level of dedication and punctuality at your at-home workout outings. Approach your schedule as you would if you were training in a gym.

Safety Tips as You Start Workouts at Home

To avoid injury during you work out session, you should try out some mobility and warm up exercises to loosen your muscles and put your body in shape for more intense exercise. Working out at home requires you to take precaution since you may be alone.

Ensure your space is spacious enough and safe. Also ensure your equipment are durable and strong enough and can contain your weight and strength to avoid accidents.

You should also make sure that the surface you are exercise is safe. For instance, if you are having plyometric or jumping exercises, endeavour to do this on either a carpeted floor or on a wooden floor. A concrete floor creates huge impact on your joint. In the same vein, if you are practising exercises such as jumping jacks or lateral hops, ensure to perform these on a mat or on a uniform surface.

Lastly, do not disregard the way your body respond to each exercise. Whenever you experience any unusual pain, try to consult a physical therapist or other health care professionals.

Best At-Home Workouts for Beginners

We’ve noted earlier that a full body workout is the best at-home workout for beginners. It is the beginner’s best choice. This is because it allows you give attention to every part of your muscles without over-stressing any muscle. We will give you a list of some simple at-home exercises for beginners.

Below are some full-body warm-up and circuit workouts you can try at home as a beginner. You can also try them out as a pro or a regular. The interesting thing is that majority of these exercises are at-home exercises with no equipment.

Warm-Up/Mobility Exercises

Mobility exercises like the Agile 8 Warm-Up Exercises is ideal for beginners. You can also try out the following warm ups.

Move #1 – Push-up


start workouts at home

  • Begin in a high plank while keeping your shoulders over your wrists.
  • Then position your elbows close to your rib cage before lowering your chest as you cave your body in a straight line towards the floor.
  • Then pull your body through your arm strength to return to the start.
  • Perform 2 sets of these moves for 30 seconds without rest.

Move #2 – Jumping Jack


  • Stand keeping your feet together and your arms by your sides.
  • Then jump in the air as you bring each foot about a feet or two out from the centre-point and your arms up and in the clouds.
  • Then Jump your feet back to the start and lower your arms.
  • Perform 2 sets of these moves for 30 seconds without rest.

Move #3 – Alternating Reverse Lunge With Shoulder Squeezing


at-home workouts with no equipment

  • Stand keeping your feet together. Then stride forward with your right foot and lower down into a lunge; keep your trunk upright.; and drag your extended shoulders backwards.
  • Your knees should almost have curved forming 90-degree angle.
  • Then press through your right heel to return to start.
  • You should alternate these moves on the opposite side.
  • Perform 2 sets of these moves for 30 seconds without rest.

Move #4 – Body-weight squat


workout guide

  • Begin this warm up routine with your feet slightly wider than your shoulder-width away from each other.
  • Then lower your body down into a squat with your thighs at or below parallel to the floor.
  • Press through your heels to return to standing and repeat for 30 seconds.
  • Perform 2 sets of these moves for 30 seconds without rest.
Important Tip

As a beginner, you don’t have to squat until your thighs are parallel to the floor. You should rather lower down to your limit as you keep your weight in your heels.

Circuits for Beginners to Start Workouts at Home

First Set of Circuits

  • Triceps dip
  • Knee-to-elbow plank
  • Jump squat
  • Alternating side lunge

Perform 4 sets of the above circuits in the following order – twenty reps of each workout, then 16, then 12 and to end eight reps.

Triceps Dip

at-home exercises


  • This is done by sitting on the edge of a bench with heels on the floor. Place your hands behind you so that your fingers face forward.
  • Then start by raising your body up so that your elbows are straight.
  • Then lower your body until your arms are at a 90-degree angle.
  • Pause awhile (say a second), then press back up to start.

Knee-to-Elbow Plank


  • Begin in a forearm plank, with your shoulders over your elbows and your middle body engaged.
  • Then bring your left knee to your left elbow.
  • Return to the starting position and repeat on opposite side.

Jump Squat


  • Begin with your feet slightly broader than your shoulder-width apart.
  • Then lower your body down into a squat with your thighs at or below parallel to the floor.
  • Swiftly jump up, body as straight as a stick and descend in a squat and repeat.

READ ALSO: Best 6 At-Home Workouts for Women

Second Set of Circuits

  • Place a clock or timer which triggers every minute for 6 minutes.
  • At each odd-numbered minute, that is 1,3 and 5, endeavour to conclude thirty crunches before the timer goes off.
  • At each even-numbered minute, that is 2, 4 and 6, try to hold a plank.

Crunches For Abs

at-home exercises with no equipment

  • To do crunches, lie flat on your back with your hands placed faced-down on both sides and your feet flat on the floor or mat.
  • Then lift your lower body up towards the sky with your legs extended skywards.

READ MORE: The Agile 8 Mobility and Warm Up Routine


  • Begin at the top of the push-up position.
  • Engage your core, make sure your shoulders are over your wrists and there’s a straight line from your shoulders to heels.
  • It is also important that you do a plank on your forearms to reduce the burden in your wrists and shoulders.

We hope this workout guide is helpful. Remember to stay hydrated throughout your workout session and ensure you drink enough water daily to remain healthy.

READ ALSO: How Much Water You Should Drink a Day

Contact us or leave a comment in the comment area and be sure we will respond in good time. You may also wish to browse and watch some YouTube workout videos for beginners.

READ ALSO: 5 HIIT Exercises Men Can Do At Home With No Gears

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