Beginner Full-Body Home Workout
A simple and effective workout designed for beginners to improve general fitness without the need for any equipment. Includes exercises targeting the whole body to build strength, endurance, and flexibility.
fitness
beginner
bodyweight
no equipment
30 minutes
none
6/30/2025•0 views•beginner•30 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and your toes slightly pointed out.
Bend your knees and lower your body as if sitting back into a chair, keeping your chest up and back straight.
Go down until your thighs are parallel to the ground or as low as comfortable.
Push through your heels to return to the starting position.
Push-Ups (Knee Version)
Details
Sets
3
Reps
5-10
Rest
30s
Equipment
none
Form Instructions
Start on your hands and knees, with your hands slightly wider than shoulder-width apart.
Lower your chest towards the ground by bending your elbows, keeping your body straight from your knees to your head.
Push back up to the starting position while keeping your elbows close to your body.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Start by lying face down, then lift your body off the ground onto your forearms and toes.
Keep your body in a straight line from head to heels, avoiding sagging hips or raised buttocks.
Engage your core and hold this position for the designated time.
Standing Calf Raises
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet hip-width apart and your arms by your sides.
Slowly rise up onto the balls of your feet, lifting your heels off the ground.
Pause at the top for a moment, then lower your heels back to the ground.
Lunges
Details
Sets
3
Reps
6-10 per leg
Rest
30s
Equipment
none
Form Instructions
Stand with your feet together, step forward with one leg, and lower your back knee toward the floor.
Keep your front knee over your ankle, not letting it go past your toes.
Push through the heel of your front foot to return to the starting position. Alternate legs.
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