8 At Home Beginner Workouts For Women (Without Equipment)

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I have become a master of home workouts in the last couple of years. With 3 kids, homeschooling, 2 side jobs, and dishes constantly piling up in the sink, I’m really not trying to add going to the gym to my to-do list.

Honestly, I don’t know anyone who is hitting the gym regularly these days. But that doesn’t mean our fitness has to suffer.

That’s why I put together a list of 8 beginner workouts you can do at home without equipment for women.

These workouts are perfect if you’re new to exercising at home and need a good place to start. They are geared toward beginners and, as advertised, no equipment needed!

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How can a beginner start working out at home?

If you’re new to exercising, then starting at home will actually be a nice transition for you. You won’t have to worry about gym fees, feeling self-conscious in front of others, or having to make big adjustments to your schedule.

Here are some of my best tips for getting started exercising at home:

Plan ahead: Decide ahead of time what days and times you will exercise. If you’re hoping you will just be able to “fit it in” odds are pretty good it won’t happen.

Pick your workouts ahead of time: I can’t tell you how many times I’ve wasted 20-30 minutes on Pinterest just trying to find a workout. Now that I plan my workouts ahead of time each week, I can get it done much faster.

Don’t overdo it: If you’re brand new to exercising, you definitely want to give your body plenty of time to adjust to the increased activity.

In an article on Everyday Health, John Higgins, MD, Director of Exercise Physiology at the University of Texas Health Science Center in Houston suggests starting out at 1-2 days per week and adding on from there.

Skip the weights: When you’re brand new to exercising, using weights can be a little overwhelming. Stick to bodyweight exercises that don’t require equipment. You can always add in weighted workouts later on.

What exercises should beginners start with?

Beginners should start with bodyweight exercises. Bodyweight exercises refer to movements that use your body weight and gravity for resistance.

So that means no dumbbells, no resistance bands, no equipment at all.

Bodyweight exercises are a good place to start for 2 reasons:

1. It’s free: When you’re new to exercising, you don’t want to go wasting a lot of money on equipment you might not use or like. (Like the elliptical my mom had in her office that collected dust for years.)
2. They’re the easiest to do: Bodyweight exercises really allow you to focus on doing the exercise correctly with proper form. Something you definitely want to know how to do before you start adding in weights.

Here is a short list of basic beginner exercises:

• Squat
• Pushup
• Situp
• Lunge
• Plank
• Calf Raise
• Wall Sit
• Superman

8 At Home Beginner Workouts For Women (Without Equipment)

Here are those at home beginner workouts for women I promised. To see the full instructions for each workout, click the title of the workout.

1. Quick & Effective Leg and Booty Home Workout

This workout is great if you’re looking to tighten and tone your lower body. All the exercises listed are designed to work your butt, thighs, and calves.

Check out this workout and get the full instructions here.

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2. 20 Min Heart Pumping Tabata Workout for Beginners

This a cardio at home workout for women. Using a Tabata circuit, these exercises will help get your heart rate up and give you a really good workout.

Check out this workout and get the full instructions here.

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3. Quick Beginner Full-Body Workout – No Equipment

This is a full-body beginner workout with exercises covering your arms, core, and legs. These are great to do if you’re short on time and want to get the most out of your workout.

Check out this workout and get the full instructions here.

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4. 20 Min Tabata Workout for Beginners: Abs & Arms

This at-home beginner workout is perfect for targeting your upper body and core. All the exercises are designed to tighten and tone your abs, arms, and upper back.

Check out this workout and get the full instructions here.

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Relevant Posts:

• 31 Great Beginner Workouts You Can Do at Home
• Beginner Workout Roundup: 14 workouts to do at-home anytime

5. Beginner-Friendly Cardio EMOM Workout – No Equipment

Here is another cardio workout you can do at home. This EMOM workout will give you all the benefits of cardio without the running.

Check out this workout and get the full instructions here.

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6. Quick 20 Minute Beginner HIIT Workout – No Equipment

This is a full-body beginner workout for women. In 20 minutes, you will work your arms, abs, and legs.

Check out this workout and get the full instructions here.

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7. Full Body Beginner Strength Training Workout to Do at Home

This full-body at home beginner workout for women is a great place to start if you’re brand new to exercising at home. It’s created with simple, basic moves, but still offers a good total body workout.

Check out this workout and get the full instructions here.

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8. Total Body Bootcamp: A Quick Full Body Beginner Workout

Last on this list of beginner workouts at home without equipment for women is the Total Body Bootcamp. This full-body workout will help tighten and tone everything from your arms, abs, and legs.

Check out this workout and get the full instructions here.

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Final Thoughts on These 8 At Home Beginner Workouts For Women (Without Equipment)

I hope you enjoy these beginner workouts at home without equipment for women. Home workouts have been the best way for me to get in shape while also having the time to chase around my kids. You know that #momlife is all about multitasking. 😉

If you’re looking for a system to help you get motivated, plan your workouts, and stay consistent, check out the 90 Day Fitness Planner and Tracker. It has everything you need to help you make these workouts a part of your regular routine.

If you try some of these beginner workouts at home without equipment for women, make sure and tell me what you think. You can comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more beginner home workouts.

Looking for more workouts?

Workout Roundups:

• Beginner Workout Roundup: 14 Workouts to do at-home anytime
• 31 Great Beginner Workouts You Can Do at Home
• 30 Great Beginner Cardio Workouts to Crush it at the Gym

Resistance Band Workouts:

• 15 of the Best Resistance Band Exercises for Arms
• 17 Mini Resistance Band Exercises for Abs and a Strong Core
  
• The Best Resistance Band Exercises for Back & Shoulders

Strength Training Workouts:

• Full Body Beginner Strength Training Workout to Do at Home
• Total Body Bootcamp: A Quick Full Body Beginner Workout
• Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine
• Quick Beginner Full-Body Workout – No Equipment
• Quick & Effective Leg and Booty Home Workout
• 12 Quick & Effective Exercises for Flabby Arms

Cardio:

• Quick 20 Minute Beginner HIIT Workout – No Equipment
• 20 Min Tabata Workout for Beginners: Abs & Arms
• 20 Min Heart Pumping Tabata Workout for Beginners
• Beginner-Friendly Cardio EMOM Workout – No Equipment

Yoga:

• A Quick Beginner Yoga Routine You Can Do at Home
• Family Friendly Yoga Routine: Simple yoga routine you can do with your kids

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