Beginner-friendly full body home workout with no equipment. Improve strength and fitness in 45 minutes using simple bodyweight exercises.
This full body beginner home workout is designed for people who are new to exercise and want to build strength, mobility, and confidence without using any equipment.
The workout focuses on simple bodyweight movements that activate all major muscle groups while remaining safe and easy to follow. It can be done at home, requires no gym access, and fits easily into a busy schedule.
This plan is ideal for beginners, people returning to exercise after a break, or anyone looking for a simple way to stay active at home.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push-Up | 3 × 10-12 | 60s |
| Diamond Push-Up | 3 × 10-12 | 60s |
| Push-Up | 3 × 10-12 | 60s |
| Push-Up | 3 × 8-10 | 60s |
| Pike Push-Up | 3 × 8-10 | 60s |
| Elevated Pike Push-Up | 3 × 8-10 | 60s |
| Plank Shoulder Tap | 3 × 20 | 60s |
| Plank | 3 × 20 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 3 × 15-20 | 60s |
| Kettlebell Reverse Lunge | 3 × 12 each leg | 60s |
| Reverse Lunge | 3 × 12 each leg | 60s |
| Glute Bridge | 3 × 15-20 | 60s |
| Banded Glute Bridge | 3 × 15-20 | 60s |
| Single-Leg Glute Bridge | 3 × 15-20 | 60s |
| Standing Calf Raise (Bodyweight) | 4 × 20 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Plank Jacks | 3 × 30-45s hold | 60s |
| Side Plank | 3 × 30-45s hold | 60s |
| Plank Shoulder Tap | 3 × 30-45s hold | 60s |
| Plank | 3 × 30-45s hold | 60s |
| Copenhagen Plank | 3 × 30-45s hold | 60s |
| Side Plank with Hip Dip | 3 × 30-45s hold | 60s |
| Dead Bug | 3 × 12 each side | 60s |
| Dead Bug March | 3 × 12 each side | 60s |
| Mountain Climber | 3 × 20 | 60s |
| Mountain Climbers (Slow) | 3 × 20 | 60s |
| Bicycle Crunch | 3 × 20-30 | 60s |
| Crunch | 3 × 20-30 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpee | 3 × 8-10 | 60s |
| Jump Squat | 4 × 12 | 60s |
| Bear Crawl | 3 × 20 steps | 60s |
| Superman Hold | 3 × 12-15 | 60s |
| Superman | 3 × 12-15 | 60s |
| High Knees | 3 × 30-45 seconds | 60s |
Yes. This workout is designed specifically for beginners and uses simple bodyweight exercises that can be adjusted based on fitness level and comfort.
No. This workout requires no equipment and can be done entirely at home using bodyweight movements.
Beginners can perform this workout 4 times per week with at least one rest day between sessions to allow for recovery.
This workout helps burn calories and build consistency. When combined with proper nutrition, it can support fat loss and overall fitness.
The workout takes approximately 45 minutes, including rest periods between exercises.
Yes. StayActive is completely free and allows you to create personalized workout plans without any subscription or payment.
StayActive allows you to save and revisit your generated workouts. Tracking features may vary depending on how you use the platform.
Yes. You can generate new workout plans at any time based on updated goals, fitness level, or available equipment.
This workout is designed for beginners with no prior training experience. Move at a controlled pace and stop if you feel pain or dizziness. Exercises can be modified by reducing repetitions or duration. For joint discomfort, shorten range of motion and focus on proper posture. Always warm up before starting and cool down after completing the workout.
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