At-Home Beginner Workouts


In the past I have created several beginner workouts that were posted to my YouTube channel and here on my blog, but it is hard to find them. So I wanted to make an overview blog that had them all in one place! At-home beginner workouts that you can do either do anywhere (because there is no equipment) or at-home/gym with very limited equipment! These workouts range from upper body to full body and have a mixture of all different movements. I like to incorporate strength training with HIIT, plyometrics so that you get the most out of your time. Not to mention these workouts are 2-30 minutes so they are perfect for anyone who is in a hurry to get a good sweat in!

At-Home Beginner Upper Body Workouts

These workouts are suitable for anyone who is just starting out and needs a guide. Like I said, these workouts are a great length and are going to leave you sweaty, shaking and totally fulfilled! Most women tend to stray away from upper body workouts because they don’t want to get….”bulky”. Well, let me tell you….it is not that easy. Trust me, my arms would be much larger if I could get them there! So don’t be afraid of lifting some weight and doing upper body, it is going to help give you that “toned” look everyone is after. And let me remind you…toning is simply just decreasing your body fat to let the muscle underneath be seen…


Bodyweight Upper Body Workout

Upper Body Dumbbell Workout

Upper Body Dumbbell Workout

Upper Body Workout with Resistance Band

Mini Band Upper Body Workout


All of those workouts can be done at home or on the go with no equipment (bodyweight) or at-home or at a gym with just dumbbells, mini bands or resistance bands! I tried to make it so all exercises are easy to understand and require little “form check” from me.

There is a video to go along with each workout, all you have to do is press play and start sweating! There is also an explanation for each movement and a modification of necessary.

At-Home Beginner Lower Body Workouts

Lower body workouts are always my favorite, but it is a bit of a love hate relationship. Most people HATE leg day because it makes you so dang tired, and no one likes the feeling of shakey legs and pure exhaustion..but, that is where the changes occur! Our leg muscles are some of the biggest in our body, which means it takes a lot of energy (calories) to power them. So if it takes a lot of calories to innervate and work our lower body muscles, that means we are going to burn much more calories working our leg muscles…which means overall calorie burn…which means fat loss! This is where the love part of the relationship comes in!


Bodyweight Lower Body Workout

Lower Body Dumbbell Workout

Lower Body Mini Band Workout

Lower Body Workout with Resistance Band


Again, all great workouts you can do on the go, or at home with little to no equipment!

At-Home Beginner Full Body Workouts

It is important that we work every muscle in our body. Why? Because image if all we did was work our chest muscles…over time, they would become so over developed compared to our back muscles that our shoulders would start to round forward, and then our backs would start to hunch. Same goes for our legs; if we only work our quad muscles, our glutes are going to start to get weak and we will have a lot of low back pain and out pelvis would start to shift forward. So we need to make sure we are working ALL the muscles in our bodies! Hence, full body/HIIT workouts. These are designed to be done QUICKLY so that your heart rate is spiking and then dropping to increase calorie burn!


Bodyweight Full Body Workout

Bodyweight HIIT Workout

Full Body Dumbbell Workout

Mini Band HIIT Workout

Full Body Resistance Band Workout

Great workouts to get a great sweat in a short amount of time! Make sure you really PUSH yourself to get the most out of your workouts, because what you do in those 20 minutes is so important for what your body does the rest of the day!

At-Home Beginner Ab Workouts

Let’s start by saying….doing more ab exercises is not going to give you a 6-pack. We cannot, although it would be awesome, spot treat for fat loss. Core workouts and exercises are extremely beneficial because they are the CORE of all of your movement and exercises. You need a strong midsection to be able to sit down into a chair and stand up, or even bend over and pick something up off the floor. Ab workouts have way more benefits than just seeing a 6 pack.


Bodyweight Ab Workout

Dumbbell Ab Workout

Ab Workout with Mini Band

Ab Workout with Resistance Band


Whenever you are doing a workout, or planning to, you want to make sure you are properly warming up and cooling down. This is important to prep the body for exercise and then cool it down to prevent injury! Here is a great post on a dynamic warmup and a general cool down.

Haley Rowe February 2, 2019