9 Best Exercise at Home For Beginners

There comes a time that our life will be busy. No matter how you manage your time, you don’t feel like going to the gym. Let’s get straight to the point, even though you don’t enroll in a fitness gym, you can still exercise at home and achieve your dream body.

You can still even have a good workout using your body weight or different types of equipment at home. Such as books, sandbags, or your couch. If you are thinking if those things can build muscle. Yes, they can. Fitness is free and it can be applied anywhere and anytime.

In this article, I provided the 9 best exercise at home for beginners. We are going to assume that you don’t have any dumbbells or kettlebells at home.

1. Different Variety of Push-Ups

Doing push-ups is so old, but it’s always gold. It can improve your upper body strength. When done properly, it can build your chest, shoulders, and triceps muscles. It doesn’t require any equipment, you can simply use your body weight.

This can save you time and it’s much safer compared to lifting heavy weights at the gym. No matter how busy you are, doing push-ups will just take you 3-5 minutes. Doing push-ups has no cost at all.

If you’re a beginner, the traditional push is the first thing that comes to your mind. After you have mastered it, you can try different variety of push-ups such as wide-arm, diamond, decline, and incline push-ups. You can feel the real benefits of doing push-ups once you apply them.

2. Crunches

Crunches are also best when performed at home. It can save you time because you don’t need to travel to the gym. Doing crunches at home can build your abdominal muscles. You can perform 3 sets of 15-20 reps at home. Crunches are a popular exercise if your want to achieve those six-pack abs. It can also strengthen your core.

At home, you can use an exercise mat to perform crunches. Same with push-ups, crunches are so classic and it’s the go-to exercise for an ab workout. For decades, there are a lot of people who loves to do crunches at home.

To get the maximum effect, perform it properly to feel the burn on your core. This is the most basic ab exercise that I would recommend. You can also try different ab workouts if you’ve mastered ab crunches. Master the basic crunches first before you try those with the stability ball.

3. Squats With Books

Squats are one of the most difficult exercises you can perform at home. It builds your quads, glutes, hamstrings, and other parts of your lower muscles. Doing squats can help you develop your athletic performance.

If you’re a total beginner, I recommend the basic squats or known as the bodyweight squats. If you’re planning to do a variation, you can try carrying textbooks. The weight of those books can challenge you during your squats.

I have a lot of textbooks at home that I use during my home workout. It’s very useful because I found a way to make my squat exercise more exciting. Aside from going to the gym and lifting those bars, grab your old books and use them to make your squats more explosive.

Start by carrying the books in your hands and stand width apart. Inhale, then hold your breath as you lower down. As possible, get as low as you can till your knees are bent at an angle of 90 degrees. Exhale once you start to go up.

4. Chest Dips With Chair

If you want to achieve that strong and chiseled chest, you don’t need the dumbbells or barbells from the gym. You can simply perform chest dips at the comfort of your home. If your goal is to have a toned chest and arms, you can try to be creative by using a chair during chest dips.

So maybe you’re wondering if you can perform your favorite chest dips at home using a chair. Yes, and I did it a lot of times. For beginners, it can be challenging but it has a lot of benefits. If you have a dip station like a simple bar at your house or two objects that are parallel, you can use it. Try to look around your house and maybe you can come up with an idea.

When you live in an apartment, maybe you have a playground and look for a parallel bar. Be mindful of your surroundings.

If you don’t have any, you don’t need to invest and buy a dip bar. We can simply use two chairs. Chairs that are strong enough and have the same height are the best so that you can perform chest dips properly. The taller the chair, then it’s easier for you to perform dips.

Perform it by leaning your torso forward. It will take time for beginners to master this method. Beginners don’t need to execute chest dips consecutively. You can perform it one at a time.

5. Jumping Jacks for Cardio

When exercising at home, it doesn’t need to be strength exercises. We can do aerobic exercises such as jumping jacks. Jumping jacks is my go-to cardio exercise at home. I don’t need to use any equipment and I can perform it anywhere in the house. I just wear my shoes and perform the exercise for 30 minutes.

Perform jumping jacks at home if you want to burn calories and lose weight while saving time and money. It challenges your body because it involves consecutive jumping. You still need to be careful and perform the exercise right. Be active and avoid being slouchy. Always control your jumps and go down gently to avoid injuries.

Always use your shoes when you do jumping jacks. It’s not recommended that you’ll wear slippers or be barefooted. You should stretch your body before you perform the exercise. Listen to your body if you’re ready to do jumping jacks.

6. Arm Workout With Water Bottles

Who says you need dumbbells to have a great arm workout? Hell no, all you need is to recycle water bottles at home and you’re good to go.

This one is my favorite home exercise. I don’t have any dumbbells or weights at home, that’s why I tried to be creative by using water bottles. I collected all water bottles at home and turned them into a strength training tool to use in my arm workout.

To build muscle, you need to put resistance for it to grow. My body will respond to resistance whether it’s a dumbbell, barbell, or water bottle. You can still build muscles even if water bottles are just your training tools at home. Don’t lose hope, and be creative enough so that you can exercise at home.

A 16 ounce of water bottle is the best weight that can be used to substitute dumbbells. You can perform arm exercises such as biceps curls, triceps kickbacks, overhead extensions, and dumbbell press. If it’s not enough for you, try to perform it slowly or increase the repetition.

If you’re creative enough, water bottles can be used in different types of exercises, not just arm workouts. It can offer a full-body workout. How amazing is that? You realized that you have saved tons of money and time.

7. Door Pull-Ups

Yes, the possibilities are endless if you want to work out at home. Before you do the door pull-ups, make sure to check your door if it’s strong enough. Try to check if it has three hinges. Never use a glass door because it’s not a good choice and the chances of breaking it are high.

Under the door, place support from the base. You can put books so that it won’t keep on swinging. Look for a towel and place it over the door so it can protect your hands. You can also wear a glove if you have one. Perform the pull-ups by placing your hands slightly wider on the top of the door.

Doing door pull-ups is quite difficult compared to the standard pull-ups. Your movement is very limited to door pull-ups. You can only perform overhand grip. If you can get a pull-up bar that you can place on the door frame, that’s the best choice you can have. You can also use the monkey bars if you have a playground at the back of your house.

8. Deadlift With Sandbag

Deadlift at home, for real? It’s possible. One of the best compound exercises that you can perform. An Exercise that can activate a lot of muscles. Doing deadlift exercise at home can increase different muscle groups.

If you want to burn more fat at home, doing a deadlift is one of your options because your body will exert so much effort. With that, your body burns a lot of calories. So if you’re wondering if you can perform a deadlift at home, you can with the use of a sandbag.

To perform a deadlift with a sandbag, it’s just the same as the usual deadlift.

  1. From the floor, hold the sandbag with your upper body a bit forward and your arms extending.
  2. Lift the sandbag while extending your legs and moving your hips to the front.
  3. Lower the sandbag to the floor while bending your knees and controlling your back. Remember to keep your back in a straight position and just move your hips and knees.

9. Lunges for Glutes

To work your lower body and core muscles, lunges are an easy and simple exercise. It’s great for working your hips, thighs, and glutes. It’s super functional and if you’re a big fan of doing different variations such as assisted lunges or side lunges, it’s also great.

The beauty of it is that you can do it anywhere and perform it in a different direction. Moving diagonally or to the side. If you feel bored with the traditional lunges, try other options.

To perform the lunges properly, here’s the step by step guide:

  1. Put your right foot forward and your left foot at the back.
  2. Lower your body toward the floor while bending your knees.
  3. Push your body through the front of your heel while abs in and keeping your torso straight
  4. Back to the starting position and don’t lock your knees.

Another tip, if you want more challenge from lunges, you can hold a weight in each hand. You can use bottled water or any pair of objects that have the same weight. There are different variations to perform lunges, try to master the traditional lunges first before you try a new one.


Hey! I'm Lorofy, I'm a politician in our Local Government Unit and a Church Leader. I'm a dedicated leader in our community and an ambassador of goodwill. I became a motivator and an advocate for men who are looking for meaning in life and on how to reach their full potential. I'm also a fitness enthusiast and consider fitness as my everyday expertise.