Home Workout plan for beginners

Do you need a Home Workout Plan for Beginners?


Do you need a home workout plan for beginners? This home workout plan will do the job, and you need very little equipment to get started!

Equipment Needed?

If you are new to fitness and just decided to start working out at home, things can seem somewhat confusing. It’s quite simple: Compound exercises (those that work many muscles at once) and whole body workout routines will build your necessary strength.

As hinted, this home workout plan for beginners is designed for those of you that work out at home. It requires little to no equipment, well maybe a pull-up bar because pull-ups are an essential part of the plan.

Before You Start

I know it’s bothersome, but it’s a good idea to visit your doctor. He can make sure everything is a-ok, and you are ready to expose your body to this form of stress!

Also keep in mind to ease into working out and do not expect miracles, if this is your first foray into fitness in your life or since Bill Clinton was president. You can feel a difference right after the first workout, but visible results take up to six months!

The Home Workout Plan Schedule

Chest / Triceps

      • Three sets of push-ups, as many as you can do, with 60 seconds rest between sets


Back / Biceps

      • Three sets of pull-ups, as many as you can do, with 60 seconds rest between sets



      • Three sets of lunges, as many as you can do, with 60 seconds rest between sets.
      • When you need additional resistance, you can use dumbbells or, if you don’t have any, milk gallons filled with water.


Legs (optional)

      • Three sets of hamstring curls, 6 – 12 repetitions, with 60 seconds rest between sets
      • If you feel your hamstrings don’t get enough work from making lunges, you may add hamstring curls.



      • Three sets of crunches, 6-12 repetitions, with 60 seconds rest between sets
      • Note that the hands do not pull on the head; fixate a spot right above you when you do the movement.


Do every exercise slowly and in a controlled form. For push-ups this means you go 2 seconds up and 2 seconds down. For pull-ups, it implies no swinging or kicking. There are no extra arm exercises because when you do push-ups and pull-ups, you do exercise your arms.

Weekly Workout Schedule

Your weekly workout schedule differs depending on your goals: If you want to lose weight, you should spend more time with cardio, as it burns more calories than resistance training. If you are happy with your weight and mainly want to build muscle, the emphasis needs to be on resistance training.

A Word About Cardio

home workout plan for beginners
aerobic exercising

Good cardio activity is anything – running, biking, dancing, etc. – that gets your pulse to 50 to 75 percent of your maximum heart rate. This maximum you can roughly calculate as 220 – your age. If, for example, you are 40 years old, then your peak is 180, and your pulse during endurance activities should be between 90 to 135 bpm.

Do not neglect cardio, even if your goal isn’t losing weight. Cardio’s importance for a fit body is as high as that of resistance training.

If you already have a weekly activity that classifies as cardio (tennis, squash, soccer, etc.), build the above plan around it, otherwise decides on one which fulfills the criteria and which you’ll enjoy and keep doing. Some tips on how you should start cardio are in this article. You can also do your cardio at home.

Logging Workout Progress

To track how you are progressing in your workouts, it helps a lot to keep a workout log, where you write down when you did your sessions and how you performed on each exercise.

Beyond Beginner Workouts

Stay with this workout routine until you can do 30 consecutive push-ups and seven straight pull-ups, which is my rule for dividing between the beginning and intermediate trainees.

Reaching these two milestones should take about six months. After that, you are ready for home workouts that target different muscle groups separately.

Final Thought on Home Workout Plan for Beginners

Don’t Forget Nutrition!  Remember that for building a maximum amount of muscle, you also need to have an eye for your nutrition.

I hope you found the article helpful and inspiring. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thanks for supporting this website through the purchases you make on the provided affiliate links.
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