A Simple 15 Minute Home Workout for Absolute Beginners

Sometimes, the hardest part about getting back in shape is getting started.

I feel that a lot of information online is overly complicated and can be incredibly overwhelming from the get go. Hence I put together a really simple routine that only takes 15 minutes of your time. If you feel out of shape and want to get back into working out, then this one’s for you.

The Routine

Here’s the routine, you can do it at home and don’t need any equipment either:

1. Warm-up (2 minutes): Start by marching in place for 30 seconds, then do some light jumping jacks for 30 seconds. Next, do some arm circles for 30 seconds (10 seconds forward, 10 seconds backward, and 10 seconds cross-body). Finally, do some gentle stretches for your neck, shoulders, back, and legs.

2. Cardio (5 minutes): For the next 5 minutes, do any type of cardio exercise that you enjoy. Some options include jogging in place, jumping jacks, high knees, or dancing. Alternate between high-intensity and low-intensity movements to keep your heart rate up.

3. Strength Training (5 minutes): For the next 5 minutes, do some simple strength-training exercises that target all major muscle groups. Some examples include squats, lunges, push-ups, and planks. Start with 10 reps of each exercise and gradually increase as you get stronger.

4. Cool-down (3 minutes): Finally, take a few minutes to cool down and stretch your muscles. Do some gentle stretches for your legs, back, chest, and shoulders, holding each stretch for 15-30 seconds.

Remember to stay hydrated and listen to your body. If any of the exercises feel too difficult or uncomfortable, feel free to modify or skip them. Consistency is key, so aim to do this routine at least 3 times a week to see results.

Jumping Jacks Alternatives

Jumping jacks can be hard on the knees and the lower back, substitute the exercise with any of the following that feels the most comfortable:

1. Marching in place: This is a great alternative to jumping jacks. Simply lift one knee up towards your chest, then lower it and lift the other knee.
2. Step touches: Step to one side, then bring your other foot to meet it. Step to the other side and repeat.
3. Butt kicks: Stand with your feet hip-width apart and kick your heels up towards your glutes. Alternate legs.
4. Knee lifts: Stand with your feet hip-width apart and lift one knee up towards your chest. Lower it and repeat with the other leg.

Cardio Alternatives

When it comes to cardio the only thing that matters is getting your heart rate up. Jogging is tough, and sometimes it simply isn’t the right time to go out for a run, one thing I like to do in that scenario is to walk around the house at a swift pace. If you have a long corridor you can simple walk up and down (you might get a bit dizzy if it’s a shorter corridor but that’s okay haha).

Strength Exercise Alternatives

If you’re not yet able to do push-ups, lunges, squats, or planks, there are still plenty of options to start building strength and getting active. Here are some beginner-friendly exercises that you can try:

1. Wall push-ups: Stand facing a wall and place your hands on the wall at shoulder height. Lean in towards the wall and then push away, keeping your body straight. Start with 10 repetitions and gradually increase as you get stronger.
2. Seated leg extensions: Sit in a chair with your feet flat on the floor. Lift one foot off the ground and straighten your leg out in front of you. Hold for a few seconds, then lower your foot back down. Repeat on the other side.
3. Glute bridges: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Hold for a few seconds, then lower back down. Start with 10 repetitions and gradually increase as you get stronger.
4. Bird dogs: Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Lift one arm and the opposite leg straight out in front of you, keeping your body straight. Hold for a few seconds, then lower back down and repeat on the other side.

Working out doesn’t have to be about lifting heavy weights or doing intense cardio-vascular exercises. Working out is about moving your body and celebrating the things that your body can do. Stay healthy, Cheers!