If you want to start working out but the gym feels intimidating—or just inconvenient—you’re not alone. Many beginners see the best early progress from simple, structured home workouts that build strength, confidence, and consistency.
Below, you’ll find two complete full-body workout routines, written by a fitness professional, that require no equipment. Optional band and dumbbell variations are included if you have them.
Take Your Fitness To The Next Level
These routines are designed to help you:
- Build foundational strength
- Improve mobility and joint health
- Increase stamina
- Develop workout consistency
- Gain confidence before advancing to harder programs
Let’s get started.
Weekly Routine #1 (Sets & Reps)
These workouts are very straightforward. Perform all sets of one exercise before moving on to the next one. Rest time between sets is one minute.
I’ve included some optional exercises at the bottom in case you have some bands or dumbbells lying around as well.
Warm-Up: All Days
- Walk: 5 minutes
- Wall Push-Ups: 2 sets of 10
- Arm Circles: 1 minute forward, 1 minute backward
- Leg Swings: 1 minute per leg
Monday: Upper Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 10-15 reps |
Chest, triceps, shoulders, core |
|
|
Tricep Dips (using a chair) |
3 sets of 10-15 reps |
Triceps, shoulders, chest |
|
3 sets of 30-60 seconds |
Core, shoulders, back |
|
|
3 sets of 20-30 seconds |
Core, shoulders, legs |
Wednesday: Lower Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 15-20 reps |
Quadriceps, hamstrings, glutes, calves |
|
|
3 sets of 10-12 reps per leg |
Quadriceps, hamstrings, glutes |
|
|
3 sets of 15-20 reps |
Glutes, hamstrings, lower back |
Friday: Core & Full Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 15-20 reps per side |
Core, obliques |
|
|
3 sets of 15-20 reps |
Lower back, glutes, shoulders |
|
|
3 sets of 1 minute |
Full body, focusing on calves, shoulders, and core |
*Optional exercises to include (if you have resistance bands or dumbbells)
-
(Monday) Resistance Band or DB Rows: 3 sets of 12-15 reps
Muscles worked: Back, biceps, shoulders. - (Wednesday) Resistance Band or DB Romanian Deadlifts: 3 sets of 10-12 reps
-
(Friday) Resistance Band or DB Bicep Curls: 3 sets of 12-15 reps
Muscles worked: Biceps.
Cool Down (After Each Workout)
- Standing Calf Stretch: 30 seconds per leg
- Forward Bend: 1 minute
- Cat-Cow Stretch: 1 minute
- Child’s Pose: 1 minute
Weekly Routine #2 (Circuit)
For this 3-day workout routine, you will use a circuit format. Perform one set of an exercise, then move onto the next. After you do all the exercises into the workout for one set, repeat until you complete 3 sets each, or 3 rounds total. Take minimal rest between sets within a round (~30 seconds).
I’ve included some optional exercises at the bottom in case you have some bands or dumbbells lying around as well.
Warm-Up: All Days
- Jump Rope: 3 minutes or March in Place: 3 minutes
- Shoulder Rolls: 1 minute forward, 1 minute backward
- Hip Circles: 1 minute each direction
Monday: Full Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
Incline Push-Ups (hands on a chair) |
3 sets of 10-15 reps |
Chest, triceps, shoulders, core |
|
3 sets of 15-20 reps |
Quadriceps, hamstrings, glutes, calves |
|
|
3 sets of 30-60 seconds |
Core, shoulders, back |
|
|
3 sets of 1 minute |
Full body, focusing on calves, shoulders, and core |
Wednesday: Upper Body & Core
|
Exercise |
Sets & Reps |
Muscles Worked |
|
3 sets of 10-15 reps |
Chest, triceps, shoulders, core |
|
|
Tricep Dips (using a chair) |
3 sets of 10-15 reps |
Triceps, shoulders, chest |
|
3 sets of 15-20 reps per side |
Core, obliques |
Friday: Lower Body & Full Body
|
Exercise |
Sets & Reps |
Muscles Worked |
|
Walking Lunges (optional with dumbbell) |
3 sets of 10-12 reps per leg |
Quadriceps, hamstrings, glutes |
|
3 sets of 15-20 reps |
Glutes, hamstrings, lower back |
|
|
3 sets of 20-30 seconds |
Core, shoulders, legs |
*Optional Exercises to Include (if you have resistance bands or dumbbells)
-
(Monday) Resistance Band or DB Chest Press: 3 sets of 12-15 reps
Muscles worked: Chest, triceps, shoulders. -
(Wednesday) Resistance Band or DB Lateral Raises: 3 sets of 12-15 reps
Muscles worked: Shoulders. - Friday Resistance Band or DB Goblet Squats: 3 sets of 10 reps
Cool Down (After Each Workout)
- Standing Calf Stretch: 30 seconds per leg
- Forward Bend: 1 minute
- Cat-Cow Stretch: 1 minute
- Child’s Pose: 1 minute
How to Schedule These Workouts
Choose any 3 days per week, ideally with at least one rest day between sessions (e.g., Mon/Wed/Fri). Consistency is more important than perfection.
If you want to switch things up later, try our 30 Minute Home Workout or one of our structured programs.
Tips for Success (Beginner Safety & Progress)
1. Form Comes First
Proper form ensures:
- Better muscle activation
- Lower injury risk
- Faster progress
Record yourself, compare to reputable tutorials, and prioritize control over speed.
2. Start Slow—but Start
If you can only do:
- 4 clean push-ups → Do 4
- 1 round of the circuit → Do 1
Your goal is progress, not perfection.
3. Consistency Beats Intensity
Training once a month won’t change your body. Training 2–3×/week will.
Build a 4-week streak and your motivation will skyrocket as your results begin to show.
4. Listen to Your Body
Stop if you feel:
- Sharp or joint pain
- Numbness or tingling
- Pain that doesn’t improve with rest
DOMS (next-day soreness) is normal. Joint pain is not.
If pain persists, consult a professional before continuing.
Wrap Up
These weekly routines are designed to help you build a solid foundation in your fitness journey. With consistency and dedication, you'll see progress and gain the confidence to take on more challenging workouts.
If you can’t do every single rep on every exercise, that’s ok! That just means you have something to work toward. Arnold Schwarzeneggar wasn’t born looking like Mr. Olympia, he had to start somewhere, just like you!
Want more? Check out our Workout Plan Library!
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