Best Home Workouts for Beginners in 2026

Updated January 2026

Are you looking to kickstart your fitness journey from the comfort of your own home? Home workouts are an excellent way for beginners to get active without the intimidation of a gym environment. In this list, we’ll explore the best home workouts for beginners in 2026, complete with specific exercises, rep counts, and tips to maximize your results.

Here are the Best Home Workouts for Beginners:

1. Bodyweight Squats

   • Sets: 3
   • Reps: 10-15
   • Duration: 15-20 minutes
   • Equipment: None
   • Calories Burned: Approximately 100 calories
   • Difficulty Level: Easy

2. Push-Ups (Knee or Standard)

   • Sets: 3
   • Reps: 5-10 (knee) or 10-15 (standard)
   • Duration: 10-15 minutes
   • Equipment: None
   • Calories Burned: Approximately 50 calories
   • Difficulty Level: Easy to Moderate

3. Plank Holds

   • Sets: 3
   • Duration: 20-30 seconds
   • Equipment: None
   • Calories Burned: Approximately 30 calories
   • Difficulty Level: Moderate

4. Lunges

   • Sets: 3
   • Reps: 10-12 per leg
   • Duration: 15-20 minutes
   • Equipment: None
   • Calories Burned: Approximately 100 calories
   • Difficulty Level: Easy to Moderate

5. Glute Bridges

   • Sets: 3
   • Reps: 12-15
   • Duration: 15-20 minutes
   • Equipment: None
   • Calories Burned: Approximately 50 calories
   • Difficulty Level: Easy

6. Mountain Climbers

   • Sets: 3
   • Duration: 30 seconds
   • Equipment: None
   • Calories Burned: Approximately 60 calories
   • Difficulty Level: Moderate

7. Jumping Jacks

   • Sets: 3
   • Duration: 30-60 seconds
   • Equipment: None
   • Calories Burned: Approximately 50 calories
   • Difficulty Level: Easy

8. Yoga or Stretching Routine

   • Duration: 15-30 minutes
   • Equipment: Yoga mat (optional)
   • Calories Burned: Approximately 100 calories
   • Difficulty Level: Easy

9. Burpees (Modified)

   • Sets: 3
   • Reps: 5-10
   • Duration: 10-15 minutes
   • Equipment: None
   • Calories Burned: Approximately 80 calories
   • Difficulty Level: Moderate

10. Chair Dips

    • Sets: 3
    • Reps: 8-12
    • Duration: 10-15 minutes
    • Equipment: Sturdy chair
    • Calories Burned: Approximately 50 calories
    • Difficulty Level: Moderate

| Workout Type | Sets | Reps/Duration | Equipment Needed | Difficulty Level | Calories Burned | |----------------------|------|----------------|-------------------|------------------|------------------| | Bodyweight Squats | 3 | 10-15 | None | Easy | 100 | | Push-Ups | 3 | 5-15 | None | Easy to Moderate | 50 | | Plank Holds | 3 | 20-30 sec | None | Moderate | 30 | | Lunges | 3 | 10-12 per leg | None | Easy to Moderate | 100 | | Glute Bridges | 3 | 12-15 | None | Easy | 50 | | Mountain Climbers | 3 | 30 sec | None | Moderate | 60 | | Jumping Jacks | 3 | 30-60 sec | None | Easy | 50 | | Yoga/Stretching | - | 15-30 min | Yoga mat (opt.) | Easy | 100 | | Burpees | 3 | 5-10 | None | Moderate | 80 | | Chair Dips | 3 | 8-12 | Sturdy chair | Moderate | 50 |

These beginner-friendly workouts can easily be incorporated into your daily routine, making it easier to stay committed to your fitness goals.

For those who want to enhance their home workout experience, consider HipTrain, which offers affordable live 1-on-1 personal training sessions. Our certified trainers can guide you through these exercises and create a personalized workout plan that fits your schedule. Plus, you can use your HSA/FSA funds for eligible expenses!