Best Home Workout Plans for Beginners 2026

Updated January 2026

Starting a fitness journey can be overwhelming, especially for beginners. Luckily, there are plenty of effective home workout plans that require minimal equipment and can be tailored to fit your schedule. Here are the Best Home Workout Plans for Beginners in 2026 that will help you build strength, improve your fitness, and have fun—all from the comfort of your home.

1. Bodyweight Basics

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200-300 per hour

Workout Plan:

| Exercise | Sets | Reps | Duration | |------------------|------|-------|----------| | Push-Ups | 3 | 8-12 | 30 sec | | Bodyweight Squats| 3 | 10-15 | 30 sec | | Plank | 3 | 20 sec| 30 sec | | Lunges | 3 | 10-12 | 30 sec |

2. HIIT for Beginners

Equipment Needed: None or a jump rope
Difficulty Level: Moderate
Calories Burned: Approximately 400-600 per hour

Workout Plan:

| Exercise | Sets | Duration | Rest Between Sets | |-------------------|------|----------|-------------------| | Jumping Jacks | 4 | 30 sec | 15 sec | | Burpees | 4 | 20 sec | 15 sec | | High Knees | 4 | 30 sec | 15 sec | | Mountain Climbers | 4 | 20 sec | 15 sec |

3. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 150-250 per hour

Workout Plan:

| Pose | Duration | |-------------------|-----------| | Downward Dog | 30 sec | | Warrior I | 30 sec each side | | Child's Pose | 1 min | | Cat-Cow Stretch | 1 min |

4. Resistance Band Training

Equipment Needed: Resistance bands
Difficulty Level: Moderate
Calories Burned: Approximately 300-500 per hour

Workout Plan:

| Exercise | Sets | Reps | |----------------------|------|-------| | Band Squats | 3 | 10-15 | | Band Rows | 3 | 10-12 | | Band Chest Press | 3 | 10-12 | | Band Deadlifts | 3 | 10-15 |

5. Low-Impact Cardio

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200-300 per hour

Workout Plan:

| Exercise | Sets | Duration | |--------------------|------|----------| | Marching in Place | 3 | 5 min | | Side Steps | 3 | 5 min | | Step Touch | 3 | 5 min | | Arm Circles | 3 | 3 min |

6. Core Strengthening

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 200-300 per hour

Workout Plan:

| Exercise | Sets | Reps | |--------------------|------|-------| | Bicycle Crunches | 3 | 15-20 | | Russian Twists | 3 | 10-15 | | Leg Raises | 3 | 10-15 | | Plank Shoulder Taps | 3 | 10-15 |

7. Pilates Basics

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 200-400 per hour

Workout Plan:

| Exercise | Sets | Duration | |--------------------|------|----------| | The Hundred | 1 | 1 min | | Roll-Up | 3 | 10-12 | | Single Leg Stretch | 3 | 10-12 each leg | | Side Leg Lifts | 3 | 10-15 each side |

8. Circuit Training

Equipment Needed: Dumbbells (optional)
Difficulty Level: Moderate
Calories Burned: Approximately 300-500 per hour

Workout Plan:

| Exercise | Sets | Duration | |--------------------|------|----------| | Jump Squats | 3 | 30 sec | | Push-Ups | 3 | 30 sec | | Dumbbell Rows | 3 | 30 sec | | Plank | 3 | 30 sec |

9. Full-Body Strength

Equipment Needed: Dumbbells or bodyweight
Difficulty Level: Moderate
Calories Burned: Approximately 300-500 per hour

Workout Plan:

| Exercise | Sets | Reps | |----------------------|------|-------| | Goblet Squats | 3 | 10-15 | | Push-Ups | 3 | 8-12 | | Bent Over Rows | 3 | 10-12 | | Deadlifts | 3 | 10-15 |

10. Stretch and Recover

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 100-150 per hour

Workout Plan:

| Stretch | Duration | |---------------------|----------| | Neck Stretch | 30 sec | | Shoulder Stretch | 30 sec each side | | Hamstring Stretch | 30 sec each side | | Quadriceps Stretch | 30 sec each side |

Why Choose HipTrain?

For beginners looking for affordable personal training, HipTrain stands out as a top choice. With live 1-on-1 video personal training, you receive personalized guidance from certified trainers without the high costs associated with traditional gyms. Plus, our sessions are HSA/FSA approved, making fitness more accessible.

Take your first step towards a healthier lifestyle with HipTrain's flexible scheduling tailored for busy professionals.