Beginner Full Body Workout at Home (No Equipment) – 20-Minute Plan + Weekly Schedule
Ready to start moving but not sure where to begin? You’re in the right place.
This beginner full body workout at home—no equipment needed—was designed to be simple, quick, and confidence-building. You’ll learn safe form, get a gentle sweat, and finish feeling proud.
We’ll cover a short warm-up, a 20-minute home workout for beginners, an easy cool-down, plus a 1-week plan so you know exactly what to do next. Save this guide and come back to it whenever you need a restart.
Also see: Daily 10-Minute Exercise: A Small Habit with Big Results
Table of Contents
- What this workout does (and who it’s for)
- 5-Minute Warm-Up
- The 20-Minute Beginner Full Body Workout (No Equipment)
- 4-Minute Cool-Down & Stretch
- 1-Week Beginner Workout Plan
- Form Tips & Common Mistakes
- Can I turn this into a quick 20 minute workout at home?
- No-Equipment Exercise Glossary (Quick Reference)
- FAQs
- You’ve got this
What this workout does (and who it’s for)
- Time: ~20–25 minutes total
- Gear: None (a mat or towel is nice)
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See my favorite towel on Amazon - Goal: Build strength, mobility, and consistency
- Perfect for: Absolute beginners, returning after a break, or anyone who wants a quick bodyweight workout routine
Tip: Move at a pace where you can talk in short sentences. If you feel dizzy, sharp pain, or breathless, pause and breathe.
1) 5-Minute Warm-Up
Warming up raises your heart rate and lubricates your joints so the workout feels easier and safer.
Do each move for ~30–40 seconds.
- March & arm swings – March in place. Swing arms forward/back.
- March & arm swings – March in place. Swing arms forward/back.
- Shoulder rolls + chest openers – Roll shoulders 5 each way. Open your arms wide, then hug yourself.
- Hip hinges – Hands on hips. Push hips back, chest tall, stand up.
- Heel-to-toe rocks – Shift weight from heels to toes to wake up ankles and calves.
- World’s easiest squat – Sit back slightly (like to a chair), stand tall.
Cat–cow standing – Round and arch your back gently while exhaling/inhale.
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2) The 20-Minute Beginner Full Body Workout (No Equipment)
You’ll do two circuits. Work for 40 seconds, rest 20 seconds between moves.
Complete Circuit A (4 exercises) twice, then Circuit B (4 exercises) twice. Rest 1 minute between circuits.
Circuit A (x2)
1) Sit-to-Stand (Air Squat)
- How: Feet shoulder-width. Sit hips back like there’s a chair, stand tall.
- Form cues: Knees track over toes, chest up, heels on the floor.
- Make it easier: Tap an actual chair and stand.
- Make it harder: Pause 2 seconds at the bottom.
2) Wall or Counter Push-Up
- How: Hands shoulder-width on a wall or sturdy counter. Body in a straight line. Bend elbows, press away.
- Easier: Higher surface (wall).
- Harder: Lower surface (table, bench), or floor from knees.
3) Glute Bridge
- How: Lie on back, knees bent, feet hip-width. Squeeze glutes and lift hips. Lower slowly.
- Cues: Ribs down, glutes do the work (not your low back).
- Harder: Hold 2–3 seconds at the top.
4) Dead Bug (Core)
- How: On back, legs tabletop, arms up. Exhale, lower opposite arm/leg, return. Switch.
- Easier: Keep knees more bent or hands on floor.
- Harder: Straighten the moving leg fully.
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Circuit B (x2)
5) Reverse Lunge or Split-Squat (Supported)
- How: Step one foot back (or keep feet split), lower a few inches, stand.
- Easier: Lightly hold a wall or chair. Reduce range of motion.
- Harder: Longer pause at the bottom.
6) Hip Hinge “Good Morning”
- How: Hands on hips. Push hips back with a flat back, feel hamstrings, stand tall.
- Cues: Soft knees, weight in heels, crown of head long.
7) Forearm Plank (from Knees)
- How: Elbows under shoulders. Knees on floor, body long from head to knees.
- Hold: 20–40 seconds.
- Easier: Elevate forearms onto a couch/bench.
- Harder: Lift one knee for 2 seconds, alternate.
8) Standing Y-T Arm Raises
- How: Hinge slightly. Raise arms into a “Y,” lower, then into a “T.”
- Cues: Squeeze shoulder blades down/back, neck relaxed.
- Why: Builds postural strength for healthy shoulders.
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3) 4-Minute Cool-Down & Stretch
Hold each stretch ~20–30 seconds. Breathe slowly.
- Calf & hamstring stretch – Step one foot forward, hinge, reach toward shin.
- Quad stretch – Gently hold ankle behind you (use wall for balance).
- Chest doorway stretch – Forearm on door frame, step through.
- Child’s pose or knees-to-chest – Relax your lower back.
- Deep breathing – Inhale 4, exhale 6, repeat for 1 minute.
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4) 1-Week Beginner Workout Plan
This beginner workout plan builds consistency without burning you out.
| Day | Plan |
| Mon | 20-minute workout (this routine) |
| Tue | 20-30 min easy walk + 5 min stretch |
| Wed | 20-minute workout (this routine) |
| Thu | Mobility day (10 min hips/shoulders) + light walk |
| Fri | 20-minute workout (this routine) |
| Sat | Optional fun cardio (walk, dance, cycle) |
| Sun | Full rest + gentle stretching |
Progression (Weeks 2–4):
- Week 2: 45s work / 15s rest
- Week 3: Add a 3rd round of each circuit (total ~26 min)
- Week 4: Lower rest to 10s or add one harder variation per move
5) Form Tips & Common Mistakes
- Go slow first. Quality reps beat fast, sloppy reps.
- Breathe. Exhale on the effort (standing up, pressing up).
- Stack joints. Knees track over middle toes; elbows over wrists.
- Range of motion is personal. Pain-free depth is perfect.
- Use support. Walls and chairs are tools, not “cheating.”
6) Can I turn this into a quick 20 minute workout at home?
Absolutely. Use a timer:
- Warm-up: 4–5 minutes
- Circuit A: 8 minutes (2 rounds, 40s/20s)
- Circuit B: 8 minutes (2 rounds, 40s/20s)
- Cool-down: 2–4 minutes
7) No-Equipment Exercise Glossary (Quick Reference)
- Squat / Sit-to-stand – Legs, glutes
- Push-up (wall/knee) – Chest, shoulders, arms
- Glute bridge – Glutes, hamstrings
- Dead bug / Bird dog – Core stability
- Reverse lunge / Split-squat – Legs, balance
- Hip hinge – Hamstrings, back line
- Plank – Core, shoulders
Y-T raises – Upper back/posture
FAQs
1) How many days per week should beginners work out?
Start with 3 workout days and 2–3 easy activity days (like walking). This builds the habit while letting your body recover.
2) I’m very new. Can I shorten the workout?
Yes. Do 30 seconds work / 30 seconds rest, or one round of each circuit. Over a few sessions, add time and rounds.
3) I have sensitive knees. What can I change?
- Use a chair for squats and limit depth.
- Try split-squats holding a wall for balance and a smaller range of motion.
- Focus on glute bridges and hip hinges to strengthen hips, which often reduces knee stress.
4) When will I see results?
You’ll feel better (energy, sleep, mood) within 1–2 weeks. Visible changes typically appear in 4–8 weeks with consistent workouts, daily walking, and balanced nutrition.
You’ve got this 💪
Small steps add up. If you complete this home workout for beginners three times this week, you’re already building a stronger, healthier you.
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