At-Home Workout For Total Beginners

If you’re new to working out, getting guidance on how to get started can make the process much easier.

Working out at home is a great way to get started with exercise — you’re able to do your workouts whenever suits you, in a space you are comfortable in. There are so many at-home workouts to choose from, so we’ve made it easy for you to get started with this workout for beginners.

This beginner workout focuses on your arm muscles. Improving strength here can help you with lifting objects in your everyday life, improve posture, and support you to continue working out. This workout targets your triceps, chest, and shoulders, for a full upper body arm workout. 

To complete this workout, you will need a set of dumbbells and a bench. However, if you don’t have these pieces of equipment you can easily substitute them for water bottles filled with sand or water, and a sturdy chair. You will also need enough room on your floor for an exercise mat or towel and your chair.

Before you begin, choose an area in your home where you’re comfortable and have enough space to move.

Beginner at-home workout: Circuit 1

Get started with working out with this at-home workout for beginners. With any workout, it’s also important to warm up before you start. You might like to do some dynamic stretching before you give this workout a go.

Bent-Over Reverse Fly - 15 reps

1. Holding one dumbbell in each hand, plant both feet on the floor shoulder-width apart. Hinge forwards from your hips so that your torso is parallel to the floor. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. This is your starting position.

2. Inhale. Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.

3. Inhale. Gently lower the dumbbells to return to the starting position. Repeat for 15 repetitions.

Hand Release Push-Up - 15 reps

1. Place both hands on the mat slightly further than shoulder-width apart, and your feet together on the mat behind you, resting on the balls of your feet. This is your starting position.

2. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso to the mat.

3. Extend both arms out in front of you. Bring your arms in towards your body and place your hands on the mat on either side of your chest.

4. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for 15 repetitions.

Biceps Curl to Shoulder Press - 15 reps

1. Holding a dumbbell in each hand in an underhand grip (palms facing away from you) with arms extended directly in front of your body, plant both feet on the floor hip-width apart. This is your starting position.

2. Bend your elbows to bring the dumbbells in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.

3. Using the muscles in both your shoulders and arms, extend your elbows and press dumbbells up above your head, rotating your wrists outwards (internal rotation) to turn your palms away from your body. Your arms should be in line with your ears on either side of your head.

4. Once your arms are fully extended, bend your elbows to lower the dumbbells into your chest and rotate your wrists inwards (external rotation).

5. Extend your elbows to lower the dumbbells in front of your body and return to the starting position. Repeat for 15 repetitions.

Caterpillar Walk - 15 reps

1. Plant both feet on the floor shoulder-width apart. Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet. This is your starting position.

2. Inhale. Without moving your feet, walk your hands forward until your body is in one straight line from your head to your heels, resting on the balls of your feet.

3. Exhale. Jump both of your feet forwards in between your hands, ensuring that your feet remain shoulder-width apart, to return to the starting position. Repeat for 15 repetitions.

Circuit 2

Incline Push Up - 15 reps

1. Place a bench horizontally in front of you. Place both hands on the bench slightly further than shoulder-width apart with feet together on the floor behind you, resting on the balls of your feet. This is your starting position.

2. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the bench until your arms form two 90-degree angles.

3. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for 15 repetitions.

Double-Pulse Tricep Dip - 15 reps

1. Begin seated on a bench. Place your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Place your feet hip-width apart, slightly out from the bench, with a bend in your legs and shift your hips forward off the bench. This is your starting position.

2. Inhale. Bend your elbows to lower your hips towards the floor, ensuring that your shoulders, elbows and wrists remain in line with one another.

3. Exhale. Once you have created two 90-degree angles with your arms, called full tricep-dip position, push through the heels of your hands to extend your elbows slightly. Bend your elbows to return to full tricep-dip position.

4. Push through the heels of your hands to extend your arms to return to the starting position. Avoid using your legs to assist you and ensure you maintain an upright position. Repeat for 15 repetitions.

Commandos - 24 reps

1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.

2. Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.

3. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for 15 repetitions.

Mountain Climbers - 40 reps (20 each side)

1. Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.

2. Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.

3. Extend your right leg to return to the starting position.

4. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.

5. Extend your left leg to return to the starting position. Continue alternating between right and left for 40 repetitions, inhaling for four mountain climbers and exhaling for four mountain climbers.

Working out at home for beginners

When you’re new to working out at home, it’s important to set up your at-home gym space so that you stay motivated and comfortable when you work out. This doesn’t mean you need a separate room with lots of equipment, but creating a dedicated space for your workouts is important.

While you don’t need home gym equipment, there are some items that will make your home gym more versatile. 

You might also need some guidance for which workouts you should do. Start by trying this at-home workout, and once you’re ready to move on, you can try one of our other workouts like this beginner HIIT workout.