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Meta TitleThe Best Beginner's Home Workout for Women
Meta DescriptionAre you interested in getting fit but totally intimidated at the thought of stepping into the gym? This Beginner's Home Workout is the perfect solution!
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Make huge strides towards your goals (without ever leaving your house!) For many women, the toughest part of beginning a fitness plan is working up the nerve to step into the gym for the first time. We certainly understand the intimidation factor, but remember that the vast majority of gym-goers are there to focus on their own health, so you should focus on yours. With that in mind, our Beginner’s Home Workout is the perfect way to familiarize yourself with basic moves to get you feeling ready from the comfort of your own home! A common fear when heading to the gym is being unsure how to do the exercises the right way. Over the course of 6 weeks, this bodyweight workout will help you build a basic foundation of strength and understanding of proper movement patterns. After the 6 weeks have passed, you can decide if you want to join your local gym, or perhaps you’ll be ready to take part in one of our more advanced challenges! What you need: an Interval Timer / a Yoga Mat or towel What to do: Perform each move for the designated number of reps. We’ve included instructional videos for each move below.  Week 1 and 2: Set your interval timer for 10 minutes. Cycle through the moves for as many rounds as possible during that time period. Rest for 30 seconds in between rounds. Complete the routine three times each week. Week 3 and 4: Set your interval timer for 15 minutes and cycle through the moves for as many rounds as possible. Rest for 20 seconds in between rounds. Complete this routine four times per week. Week 5 and 6: Set your interval timer for 20 minutes and perform the moves for as many rounds as possible within that time frame. Rest for 10 seconds in between rounds. Aim to perform this routine five times each week. The Exercises Squats – 10 reps Jumping Jacks – 10 reps Push-ups – 10 reps Reach Through Crunches – 10 reps Walking Lunges – 10 reps (5 per leg) High Knees – 20 reps (10 per leg) Alternating Curtsy Lunges – 10 reps (5 per leg) Reverse Crunches – 10 reps Hip Bridges – 10 reps Instructional Videos Squats Jumping Jacks Push-ups Reach Through Crunches Walking Lunges High Knees Alternating Curtsy Lunges Reverse Crunches Hip Bridges This Beginner’s Home Workout is the perfect way to begin your fitness journey. When combined with a healthy diet, you will begin seeing results in no time. Remember, consistency is key to weight loss success! Put in the effort and the results will come. If you’ve stuck to the plan, you’re probably ready for a more advanced program. As stated above, you may feel ready to join a gym! If this is the case, try one of these easy-to-follow gym programs: 7-Day Tone Your Upper Body Challenge 15-Minute Circuit Workout to Tone & Shape Your Whole Body The Ultimate Fat-Burning Workout Plan to Shed Pounds & Inches If you’re looking for a new, challenging at-home routine, we have plenty of those as well! Try one of these fun programs: 7-Day Gym-Free Workout Plan Fast Total-Body Workout Equals 45 Minutes in the Gym 6-Week Body Weight Workout Plan: Your Guide to a Slim & Sexy Body It doesn’t matter which plan you choose next, as long as you stay active and continue to make healthy choices every single day! This post may include affiliate links. Erin Miller Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.” More by Erin
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We certainly understand the intimidation factor, but remember that the vast majority of gym-goers are there to focus on their own health, so you should focus on yours. With that in mind, our Beginner’s Home Workout is the perfect way to familiarize yourself with basic moves to get you feeling ready from the comfort of your own home\! A common fear when heading to the gym is being unsure how to do the exercises the right way. Over the course of 6 weeks, this bodyweight workout will help you build a basic foundation of strength and understanding of proper movement patterns. After the 6 weeks have passed, you can decide if you want to join your local gym, or perhaps you’ll be ready to take part in one of our more advanced challenges\! ## **The Best Beginner’s Home Workout for Women** ![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%20750%20501'%3E%3C/svg%3E)![](https://skinnyms.com/wp-content/uploads/2019/05/The-Best-Beginners-Home-Workout-for-Women-3.jpg) **What you need:** an [**Interval Timer**](https://amzn.to/2Yi3cJO) **/** a [**Yoga Mat**](https://amzn.to/2vM8Rvz) or towel **What to do:** Perform each move for the designated number of reps. We’ve included instructional videos for each move below. [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%200%200'%3E%3C/svg%3E)![](https://skinnyms.com/wp-content/uploads/2024/11/Skinny-Ms-Graphics-Horizontal.png)](https://bundles.skinnyms.com/product/a-year-of-flavor-100-seasonal-recipes-for-stress-free-cooking/?utm_source=skinnyms&utm_medium=inpostbanner) **Week 1 and 2:** Set your interval timer for 10 minutes. Cycle through the moves for as many rounds as possible during that time period. Rest for 30 seconds in between rounds. Complete the routine three times each week. **Week 3 and 4:** Set your interval timer for 15 minutes and cycle through the moves for as many rounds as possible. Rest for 20 seconds in between rounds. Complete this routine four times per week. **Week 5 and 6:** Set your interval timer for 20 minutes and perform the moves for as many rounds as possible within that time frame. Rest for 10 seconds in between rounds. Aim to perform this routine five times each week. ### **The Exercises** 1. **Squats** – 10 reps 2. **Jumping Jacks** – 10 reps 3. **Push-ups** – 10 reps 4. **Reach Through Crunches** – 10 reps 5. **Walking Lunges** – 10 reps (5 per leg) 6. **High Knees** – 20 reps (10 per leg) 7. **Alternating Curtsy Lunges** – 10 reps (5 per leg) 8. **Reverse Crunches** – 10 reps 9. **Hip Bridges** – 10 reps ## **Instructional Videos** **Squats** **Jumping Jacks** **Push-ups** **Reach Through Crunches** **Walking Lunges** **High Knees** **Alternating Curtsy Lunges** **Reverse Crunches** **Hip Bridges** This Beginner’s Home Workout is the perfect way to begin your fitness journey. When combined with a healthy diet, you will begin seeing results in no time. Remember, consistency is key to weight loss success! Put in the effort and the results *will* come. If you’ve stuck to the plan, you’re probably ready for a more advanced program. As stated above, you may feel ready to join a gym! If this is the case, try one of these easy-to-follow gym programs: - **[7-Day Tone Your Upper Body Challenge](https://skinnyms.com/7-day-tone-your-upper-body-challenge/)** - **[15-Minute Circuit Workout to Tone & Shape Your Whole Body](https://skinnyms.com/circuit-workout-tone-shape-your-whole-body/)** - **[The Ultimate Fat-Burning Workout Plan to Shed Pounds & Inches](https://skinnyms.com/ultimate-fat-burning-workout-plan/)** If you’re looking for a new, challenging at-home routine, we have plenty of those as well! Try one of these fun programs: - **[7-Day Gym-Free Workout Plan](https://skinnyms.com/7-day-gym-free-workout-plan/)** - **[Fast Total-Body Workout Equals 45 Minutes in the Gym](https://skinnyms.com/fast-total-body-workout-equals-45-minutes-at-the-gym/)** - **[6-Week Body Weight Workout Plan: Your Guide to a Slim & Sexy Body](https://skinnyms.com/bodyweight-workout-plan/)** It doesn’t matter which plan you choose next, as long as you stay active and continue to make healthy choices every single day\! This post may include affiliate links. ### Share this Article [Facebook](https://www.facebook.com/sharer/sharer.php?u=https://skinnyms.com/the-best-beginners-home-workout-for-women-4/&display=popup&ref=plugin&src=share_button "Share on Facebook") [Pin](https://pinterest.com/pin/create/button/?url=https://skinnyms.com/the-best-beginners-home-workout-for-women-4/&media=https://skinnyms.com/wp-content/uploads/2019/05/The-Best-Beginners-Home-Workout-for-Women.jpg&description=The%20Best%20Beginner%E2%80%99s%20Home%20Workout%20for%20Women "Share on Pinterest") [Email](mailto:?subject=Your%20friend%20has%20shared%20an%20article%20with%20you.&body=The%20Best%20Beginner%E2%80%99s%20Home%20Workout%20for%20Women%0D%0Ahttps%3A%2F%2Fskinnyms.com%2Fthe-best-beginners-home-workout-for-women-4%2F%0D%0A "Share via Email") ![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%20180%20180'%3E%3C/svg%3E) ![](https://secure.gravatar.com/avatar/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=180&d=mm&r=g) #### Erin Miller Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.” [More *by* Erin](https://skinnyms.com/author/erin-miller/) ### Related Articles [![Woman performing 5-minute lower body workouts in her backyard](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%20736%20490'%3E%3C/svg%3E)![Woman performing 5-minute lower body workouts in her backyard](https://skinnyms.com/wp-content/uploads/2019/04/21-Day-Walking-Lunge-Challenge-2-736x490.jpg)](https://skinnyms.com/5-minute-lower-body-workouts-to-tone-legs-and-glutes/) [Lower Body Workouts](https://skinnyms.com/category/fitness/lower-body-workouts/) #### [5-Minute Lower Body Workouts to Tone Legs and Glutes](https://skinnyms.com/5-minute-lower-body-workouts-to-tone-legs-and-glutes/) Get strong, toned legs and glutes in just 5 minutes with these quick lower body workouts—perfect for home or on-the-go. By [Gale Compton](https://skinnyms.com/author/gale-compton/) [![Woman performing body squats in her home](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%20736%20490'%3E%3C/svg%3E)![Woman performing body squats in her home](https://skinnyms.com/wp-content/uploads/2021/08/The-Best-Leg-Workout-for-Absolute-Beginners-2-736x490.jpg)](https://skinnyms.com/7-mini-workouts-for-total-body-toning/) [Fitness](https://skinnyms.com/category/fitness/) #### [7 Mini Workouts for Total Body Toning](https://skinnyms.com/7-mini-workouts-for-total-body-toning/) Routines that are quick, effective, and perfect for busy days. By [Gale Compton](https://skinnyms.com/author/gale-compton/) [![woman in pink workout clothes doing donkey kicks](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%20736%20490'%3E%3C/svg%3E)![woman in pink workout clothes doing donkey kicks](https://skinnyms.com/wp-content/uploads/2021/08/7-Day-Total-Body-Workout-Challenge-Featured-Glute-Kickbacks-736x490.jpg)](https://skinnyms.com/3-best-exercises-get-firm-round-lifted-butt/) [Butt Workouts](https://skinnyms.com/category/fitness/lower-body-workouts/butt-workouts/) #### [3 Best Exercises to Get a Firm, Round, Lifted Butt](https://skinnyms.com/3-best-exercises-get-firm-round-lifted-butt/) Must-try moves for your best butt EVER. By [Gale Compton](https://skinnyms.com/author/gale-compton/) [![fit woman with black yoga pants](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%20736%20490'%3E%3C/svg%3E)![fit woman with black yoga pants](https://skinnyms.com/wp-content/uploads/2019/08/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2.jpg)](https://skinnyms.com/summer-legs-challenge-7/) [Fitness Challenges & Plans](https://skinnyms.com/category/fitness/fitness-challenges/) #### [7-Day Summer Legs Challenge](https://skinnyms.com/summer-legs-challenge-7/) Break out those sundresses and short shorts\! By [Gale Compton](https://skinnyms.com/author/gale-compton/) ## 4 Comments 1. **Neelam Bhatia** says: [January 15, 2020 at 5:31 am](https://skinnyms.com/the-best-beginners-home-workout-for-women-4/#comment-126291) What should be the number of sets [Reply](https://skinnyms.com/the-best-beginners-home-workout-for-women-4/#comment-126291) 1. **Erin Milller** says: [January 15, 2020 at 12:46 pm](https://skinnyms.com/the-best-beginners-home-workout-for-women-4/#comment-126311) Hi Neelam, As many sets as you can do within the designated time limit for each week. [Reply](https://skinnyms.com/the-best-beginners-home-workout-for-women-4/#comment-126311) 2. **Joelle** says: [October 11, 2022 at 10:07 am](https://skinnyms.com/the-best-beginners-home-workout-for-women-4/#comment-254743) I’m confused. If I follow the day to day plan, am I suppose to do Day 1 exercises on Day 3 when I’m suppose to rest? Day 1 says to do the exercises 3 times each week, so am I doing Day 1 exercises in addition to the other exercises that may fall on the same day? Thank you for clarifying. [Reply](https://skinnyms.com/the-best-beginners-home-workout-for-women-4/#comment-254743) 1. **Erin Miller** says: [October 11, 2022 at 1:55 pm](https://skinnyms.com/the-best-beginners-home-workout-for-women-4/#comment-254745) Hi Joelle\! This particular workout goes by week, not day. So there are 9 exercises total. For week one and two, you’ll set a timer for 10 minutes and cycle through the exercises as many times as you can. You will do that 3 times per week, for week one and two. You can choose the days. You can do every other or do multiple in a row. Whatever works best for you. Does that make sense? Then weeks three and four, and five and six follow the same structure. You just increase the time a bit! Please let us know if you have any other questions\! 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Make huge strides towards your goals (without ever leaving your house!) ![The Best Beginner's Home Workout for Women](https://skinnyms.com/wp-content/uploads/2019/05/The-Best-Beginners-Home-Workout-for-Women-1-750x500.jpg) For many women, the toughest part of beginning a fitness plan is working up the nerve to step into the gym for the first time. We certainly understand the intimidation factor, but remember that the vast majority of gym-goers are there to focus on their own health, so you should focus on yours. With that in mind, our Beginner’s Home Workout is the perfect way to familiarize yourself with basic moves to get you feeling ready from the comfort of your own home\! A common fear when heading to the gym is being unsure how to do the exercises the right way. Over the course of 6 weeks, this bodyweight workout will help you build a basic foundation of strength and understanding of proper movement patterns. After the 6 weeks have passed, you can decide if you want to join your local gym, or perhaps you’ll be ready to take part in one of our more advanced challenges\! ![](https://skinnyms.com/wp-content/uploads/2019/05/The-Best-Beginners-Home-Workout-for-Women-3.jpg) **What you need:** an [**Interval Timer**](https://amzn.to/2Yi3cJO) **/** a [**Yoga Mat**](https://amzn.to/2vM8Rvz) or towel **What to do:** Perform each move for the designated number of reps. We’ve included instructional videos for each move below. [![](https://skinnyms.com/wp-content/uploads/2024/11/Skinny-Ms-Graphics-Horizontal.png)](https://bundles.skinnyms.com/product/a-year-of-flavor-100-seasonal-recipes-for-stress-free-cooking/?utm_source=skinnyms&utm_medium=inpostbanner) **Week 1 and 2:** Set your interval timer for 10 minutes. Cycle through the moves for as many rounds as possible during that time period. Rest for 30 seconds in between rounds. Complete the routine three times each week. **Week 3 and 4:** Set your interval timer for 15 minutes and cycle through the moves for as many rounds as possible. Rest for 20 seconds in between rounds. Complete this routine four times per week. **Week 5 and 6:** Set your interval timer for 20 minutes and perform the moves for as many rounds as possible within that time frame. Rest for 10 seconds in between rounds. Aim to perform this routine five times each week. ### **The Exercises** 1. **Squats** – 10 reps 2. **Jumping Jacks** – 10 reps 3. **Push-ups** – 10 reps 4. **Reach Through Crunches** – 10 reps 5. **Walking Lunges** – 10 reps (5 per leg) 6. **High Knees** – 20 reps (10 per leg) 7. **Alternating Curtsy Lunges** – 10 reps (5 per leg) 8. **Reverse Crunches** – 10 reps 9. **Hip Bridges** – 10 reps ## **Instructional Videos** **Squats** **Jumping Jacks** **Push-ups** **Reach Through Crunches** **Walking Lunges** **High Knees** **Alternating Curtsy Lunges** **Reverse Crunches** **Hip Bridges** This Beginner’s Home Workout is the perfect way to begin your fitness journey. When combined with a healthy diet, you will begin seeing results in no time. Remember, consistency is key to weight loss success! Put in the effort and the results *will* come. If you’ve stuck to the plan, you’re probably ready for a more advanced program. As stated above, you may feel ready to join a gym! If this is the case, try one of these easy-to-follow gym programs: - **[7-Day Tone Your Upper Body Challenge](https://skinnyms.com/7-day-tone-your-upper-body-challenge/)** - **[15-Minute Circuit Workout to Tone & Shape Your Whole Body](https://skinnyms.com/circuit-workout-tone-shape-your-whole-body/)** - **[The Ultimate Fat-Burning Workout Plan to Shed Pounds & Inches](https://skinnyms.com/ultimate-fat-burning-workout-plan/)** If you’re looking for a new, challenging at-home routine, we have plenty of those as well! Try one of these fun programs: - **[7-Day Gym-Free Workout Plan](https://skinnyms.com/7-day-gym-free-workout-plan/)** - **[Fast Total-Body Workout Equals 45 Minutes in the Gym](https://skinnyms.com/fast-total-body-workout-equals-45-minutes-at-the-gym/)** - **[6-Week Body Weight Workout Plan: Your Guide to a Slim & Sexy Body](https://skinnyms.com/bodyweight-workout-plan/)** It doesn’t matter which plan you choose next, as long as you stay active and continue to make healthy choices every single day\! This post may include affiliate links. ![](https://secure.gravatar.com/avatar/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=180&d=mm&r=g) #### Erin Miller Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.” [More *by* Erin](https://skinnyms.com/author/erin-miller/)
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