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Strength at home

Beginner home workout

Workout B of the beginner plan, alternating with the beginner bodyweight workout. Everything is done standing, against a wall or on the floor, and every set stops with about 3 reps to spare.

20 minBeginner11 movesA bench or box · A wall · A band · An anchor point · A stepHip flexors · Back · Abs · Quads · Glutes · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoHarder: Standing band hip flexion
  2. Cat-cow6 rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo

Circuit

2 rounds · Rest 60 to 90 s between rounds

  1. Sit to stand from a chair8 to 12 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoHands on thighs if you need themHarder: Bodyweight squat
  2. Wall push-up8 to 12 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoHarder: Push-up
  3. Band row10 to 15 reps
    Beginner · Back, Biceps, ShouldersStep closer to the anchor to make it easierHarder: Supported single-arm dumbbell row
  4. Step-up6 to 10 reps each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoHand on a railHarder: Dumbbell step-up
  5. Dead bug5 to 8 reps each side
    Beginner · Abs, Hip flexors · 3D demoHarder: Forearm plank
  6. Side-lying leg raise10 to 12 reps each side
    Beginner · Hip abductors, Glutes · 3D demoEasier: Lateral band walkHarder: Step-up with knee raise

Cool-down

  1. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch

Tips

  • Start with 2 rounds and build to 3. When 3 rounds feel easy, switch one move at a time to its harder option.
  • Anchor the band in a closed door on the hinge side, or round a sturdy post: never a handle that can open.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the beginner home workout take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A band, An anchor point, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 1 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.