The Best Beginner’s Home Workout for Women

Make huge strides towards your goals (without ever leaving your house!)

The Best Beginner's Home Workout for Women

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!

The Best Beginner’s Home Workout for Women

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

  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


Jumping Jacks


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:

If you’re looking for a new, challenging at-home routine, we have plenty of those as well! Try one of these fun programs:

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.”

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  1. 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.

    1. 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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