Home Workouts for Beginners: A Simple 20-Minute Routine (No Gym Needed)

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You don’t need a gym membership to get fit. With a little floor space and a few inexpensive tools, you can build strength, burn calories and feel better at home. Here is how much exercise you actually need, and a simple 20-minute routine to start with.

How much exercise do you need?

The CDC recommends that adults get:

• 150 minutes of moderate activity a week (such as brisk walking), or 75 minutes of vigorous activity, and
• 2 days a week of muscle-strengthening activity that works all major muscle groups

That breaks down to about 30 minutes, 5 days a week. And the CDC is clear: some activity is better than none. Even short sessions count.

A 20-minute beginner home workout

Do this 2 to 3 times a week on non-consecutive days. Warm up with 3 minutes of marching in place and arm circles. Then do each exercise for 40 seconds, rest 20 seconds, and repeat the circuit 3 times.

• Bodyweight squats: sit back as if into a chair, then stand
• Wall or knee push-ups: keep your body in a straight line
• Glute bridges: lie on your back, lift your hips, squeeze
• Band rows: anchor a resistance band and pull toward your ribs
• Plank: on forearms or hands, hold a straight line
• Marching or step-ups: use the bottom stair for extra challenge

Finish with 3 to 5 minutes of stretching on a yoga mat.

Make it harder over time: add a round, hold dumbbells during squats, or switch to a heavier band. Small, steady increases are safer than big jumps.

Home workout gear worth buying

You can start with nothing, but a few affordable items make home workouts more effective:

• Resistance bands: the most versatile, budget-friendly strength tool
• Adjustable dumbbells: a full weight set in one small footprint
• Yoga mat: cushioning for floor exercises and stretching
• Foam roller: eases muscle tightness after workouts
• Fitness tracker: tracks steps and active minutes toward your 150-minute goal
• Jump rope: quick cardio for small spaces

Stay safe

• Start slowly and build up over a few weeks
• Stop if you feel chest pain, dizziness or severe shortness of breath
• Talk to your doctor before starting if you have heart disease, diabetes, joint problems or haven’t exercised in a long time

See more on our Fitness page, including gear picks for every budget.

Sources

• CDC: Physical Activity Guidelines for Adults

This article is for information only and is not medical advice. See our Medical Disclaimer.