Looking for a quick and easy workout designed for beginners?
I know how tough it can be to find the motivation to exercise, and I’ve made my fair share of excuses to skip workouts. Whether you’re hesitant about committing to a gym membership or find longer routines overwhelming, I’ve got you covered.
This 10-minute at-home workout is perfect for beginners, featuring exercises that can be easily modified. While it’s tailored for younger men and women, it’s also suitable for seniors.
And the best part? You don’t need any equipment! Just grab a yoga mat, towel, or find a comfortable spot on the carpet to get started.
Benefits of working out at home
TIME SAVING
Exercising at home is a huge time-saver. There’s no commute to the gym—just get dressed and dive right in!
With the option to do a quick 10-minute workout at home, you can bypass the hours spent driving and in classes that come with going to the gym. Instead, you can easily fit in a 10 or 20-minute workout, making it easier to increase your workout frequency throughout the week!
SAVE MONEY
The internet is filled with countless fantastic workout routines! You can find instructional exercise videos on YouTube for every fitness type imaginable.
Create a training plan that incorporates different workouts each day, from yoga to HIIT. The best part? These resources are all free, helping you save a significant amount of money while staying fit!
FLEXIBILTY
In addition to saving time, working out at home offers greater flexibility throughout your day. Whether you prefer to exercise early in the morning, late at night, or even during your lunch break, at-home workouts eliminate the need to adhere to gym hours.
You also have the freedom to set your own pace, without feeling rushed by a gym class instructor.
Plus, you aren’t limited to a single location. You can work out in your basement, garden, or even while traveling in a hotel room—making it easier than ever to stay active wherever you are!
10-Minute Easy Workout For Beginners
Perform each beginner exercise for the recommended duration, followed by a 30-second pause. This structure will give you a 10-minute workout that you can easily fit into your day, all from the comfort of your living room!
Once you’re comfortable with this beginner workout and want to challenge yourself further, you can either repeat the workout for a total of 20 minutes or increase the reps for each exercise, followed by a 30-second pause.
This full-body workout is designed for beginners, so remember to stretch afterward and stay hydrated by drinking plenty of water!
JUMPING JACKS
Stand tall with your feet together and arms relaxed at your sides. Jump outward, spreading your legs shoulder-width apart while raising your arms overhead. Your hands can touch above your head, and your arms can be slightly bent.
Then, jump back to the starting position. Aim for 20 jumping jacks.
If this feels too challenging, you can modify the movement by tapping your right foot out to the side and then your left foot, raising your arms as described without jumping.
HIGH KNEES
Start with your feet hip-width apart. Lift your right knee toward your chest, then switch to the left knee with a light hop. Keep your arms moving along the sides of your body to help with balance.
Aim for 20 repetitions—10 on each side. If this feels too challenging, you can modify the exercise by walking in place and lifting your knees instead of jumping.
SQUATS
Position your feet shoulder-width apart, either pointing straight forward or slightly turned outward. Lower yourself into a squat by bending your knees and pushing your hips back, keeping your back straight and your core engaged. You should be able to lift your toes off the ground, with your thighs forming a 90-degree angle with your lower legs.
Then, stand back up straight. For better balance, you can move your arms as shown in the image below.
If this feels too challenging, squat down as low as you can comfortably go. Complete this exercise for 15 repetitions, then take a 30-second pause.
SIDE LUNGES
Begin by standing straight with your feet hip-width apart. Lift your right leg and make a big step to the side, bending your right knee while pushing your hips back.
Your weight should shift to the back of your right foot, allowing you to lift your toes off the ground. Push back to the standing position and switch to the other side.
If this feels too challenging, lower yourself as much as you can comfortably. Perform this exercise for 10 repetitions on each side.
SIDE-LEG RAISE
Begin by standing on your left leg with your right leg crossed over it, allowing your right foot to touch the floor without bearing weight. Lift your right toes and raise your leg to the side of your body.
Ensure your back remains straight and your core is engaged. For better balance, you can use your left hand to hold onto a wall or chair. Raise your leg as high as you comfortably can, then lower it across your standing leg.
Complete this exercise for 15 repetitions, then switch to the other side.
DONKEY KICKS
Start in a kneeling position on your hands and knees. Lift your right knee off the ground and kick your foot up into the air, keeping your knee bent and your back straight. Lower your knee back to the floor and switch to the other side.
Perform this movement 10 times on each side.
If putting weight on your knees is uncomfortable, you can do this exercise standing. Face a wall and place your hands against it, with your feet hip-width apart. Kick your right leg back and up, then down, and switch to the other side. Remember to keep your back straight throughout the movement.
RUSSIANT TWIST
Sit on the floor in a V position with your knees bent. Bring your fists together in front of your belly, then move them from side to side, touching your hips. Aim to move your fists as far to the side and down next to your hip as you can.
If this feels too easy, lean back a bit further for added challenge. If it’s too hard, sit up higher to make it easier.
Complete this exercise for 10 repetitions on each side.
Windshield wipers
Lie on your back with your arms stretched out to the sides. Bend your legs at a 90-degree angle, pulling them in toward your chest.
Rock your legs side to side like a windshield wiper, ensuring that your shoulders remain flat on the floor. Go as low as you can on each side without lifting your shoulders.
Repeat this exercise for 10 repetitions on each side.
PLANKS
Begin in a plank position on your toes and hands or elbows, keeping your body straight like a board. Your feet should be hip-width apart, and your hands or elbows should be shoulder-width apart. Hold this position, ensuring your hips don’t sag too low or rise too high.
If this feels too challenging, you can modify the exercise by placing your knees on the ground while still holding your body up. Whether on your hands or elbows, maintain a straight line with your back—avoiding any upward or downward bowing.
Start by holding this position for 20 seconds.
MARCHING GLUTE BRIDGE
Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground to create a straight line with your core. If you’re a beginner, hold this position for 20 to 30 seconds.
If this feels too easy, raise your left leg up, keeping your knee bent. Lower the leg back down and place your foot on the floor, then switch sides. Be sure to keep your hips steady and maintain a straight line with your core throughout the movement.
Complete this exercise for a total of 20 repetitions—10 raises on each side.
CONCLUSION
In conclusion, this 10-minute beginner workout is a fantastic way to fit exercise into your busy schedule while training your entire body. Each exercise is designed to be approachable for those new to fitness, and you can easily modify them to match your fitness level.
With no equipment needed and the flexibility to do the workout in your living room, you can enhance your strength, balance, and endurance without the commitment of a gym membership. Remember to listen to your body, take breaks as needed, and stay hydrated. Incorporating these short workouts into your routine can help increase your overall activity levels and set a solid foundation for a healthier lifestyle. Happy exercising!
