Home Workouts for Beginners with NO EQUIPMENT NEEDED!



Finally, you have decided to start your fitness journey - improving your mind and body. If you are too busy or feel overwhelmed to go to the gym yet, you can actually start doing these workouts in the comfort of your home with NO EQUIPMENT NEEDED.


Create a routine and do these exercises at least 30 minutes/day for 5 days a week.


Marching in place


Marching in place is a low-impact exercise. It helps beginners to get cardio without the risk of injury that is associated with High Impact activity.


Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity.


You can also challenge yourself to be creative in your workout. Try incorporating arm movements, up and down overhead, as you march to incorporate full-body movement. You can also increase your intensity and turn your march into a light jog in place. Remember to listen to your body. Everyone has different levels of fitness. Don't get pressured by what you see. You just focus on your own progress.


Single-Leg Stand


This is a good exercise for beginners. This exercise helps to improve the balance ability of the leg (ankle, knee, and hips). The longer you stand on one leg the more the muscles will fatigue potentially leading to more muscular endurance. This exercise works the abdominal muscles.

How to perform this exercise?

  • Start with the feet together or no more than 3 inches (in) apart.

  • Bend the knees slightly and lift one leg 3–6 in off the floor.

  • Hold this position for 10–15 seconds and return the foot to the floor.

  • Repeat for the opposite leg.

Jogging in place


Jogging in place is one of the best cardio exercises to reap results quickly. It’s very easy, convenient and really effective.

You can also increase the difficulty if you are comfortable by lifting your leg higher or jumping from one leg to the other more quickly.


How to perform this exercise?

  • Lift your right arm and left foot at the same time.

  • Raise your knee. (Raise as high as your hips if you want to make it challenging)

  • Then switch to the opposite foot, quickly lifting your right foot to hip height.

  • At the same time, move your right arm back and your left arm forward and up.

  • Continue these movements.

Air Jump Rope

The air jump rope requires a person to “swing” an imaginary jump rope in the air. This is one of the most effective exercises for burning calories, building endurance & strength in as little as 20 minutes at the comfort of your home.


How to perform this exercise?

Stand with the feet together and jump up and down while swinging the arms in a circular direction.


Arm circles


This workout routine helps to warm up the shoulders, arms, chest, and back. This is a great exercise to incorporate at the beginning of an upper body workout to prevent injuries and prepare your body for strength training. This can also be performed while sitting or standing.


How to perform this exercise?

  • Stand straight with your feet shoulder-width apart.

  • Raise and extend your arms to the sides without bending the elbows.

  • Slowly rotate your arms forward, making small circles of about 1 foot in diameter.

  • Complete a set in one direction and then switch, rotating backward.

Jumping Jacks

Jumping jacks are an efficient total-body workout that you can do almost anywhere. This exercise is part of what’s called plyometrics, or jump training. Jumping jacks work your glutes, quadriceps, and hip flexors. It also involves your abdominal and shoulder muscles.


How to perform this exercise?

  • Begin with the feet hip-width apart and arms down.

  • Raise the arms out to the sides, straight in the air while jumping out with the feet apart.

  • Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.

Find this article helpful? Don’t forget to share.


Subscribe and join the Team Outlaw Family to receive fitness tips, nutrition advice, motivational messages, and discounts!