Home Workouts for Beginners: How to Start from Scratch and Create a Sustainable Routine
Starting a home workout routine can seem challenging, but with the right plan and some motivation, you can achieve great results even without leaving the comfort of your home. This article is designed for beginners who want to build a solid foundation safely and effectively.
1. Where to start?
First of all, define your goal: lose weight, gain muscle mass, improve endurance, or simply feel better physically. Having a goal helps maintain motivation and guides your training.
2. What do you need to train at home?
- Space : a room free of furniture or even a corner of the room will do.
- Basic equipment (optional): dumbbells, elastic bands, training mat.
- Willingness to improve : the most important thing of all.
3. Beginner Workout Plan (3x per week)
Day 1 – Full Body (30 min)
- Squats – 3x15
- Push-ups (kneeling if necessary) – 3x10
- Plank – 3x20 seconds
- Crunch Abdominals – 3x15
Day 2 – Mobility and endurance
- Shoulder and hip mobility – 10 min
- Chair climbs – 3x10 each leg
- Rowing with elastic or towel – 3x12
- Walking in place (fast) – 2x2 min
Day 3 – Light functional training
- Side jumps – 3x15
- Squat with arm raises – 3x15
- Plank with shoulder tap – 3x10
- Final stretches – 10 min
4. Tips for staying motivated
- Create an alarm or reminder for workouts.
- Train at the same time every day.
- Use an app or calendar to track your workouts.
- Take videos or photos of your progress to see your progress.
5. Conclusion
Training at home is a great way to gain consistency, adapt your plan to your pace, and create a healthy long-term habit. Start slowly, focus on technique, and adjust your workout as you feel stronger.
