{"id":83419,"date":"2025-11-24T17:18:14","date_gmt":"2025-11-24T17:18:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83419"},"modified":"2025-12-01T12:43:33","modified_gmt":"2025-12-01T12:43:33","slug":"beginner-home-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/","title":{"rendered":"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#What_Is_a_Beginner_Home_Workout_Plan\" >What Is a Beginner Home Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#Why_Do_I_Struggle_to_Start_Working_Out\" >Why Do I Struggle to Start Working Out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#Where_to_Start_If_Youve_Never_Worked_Out\" >Where to Start If You\u2019ve Never Worked Out<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#1_Lean_animal_and_plant_protein\" >1. Lean animal and plant protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#2_Fruits_and_vegetables\" >2. Fruits and vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#3_Whole_grains\" >3. Whole grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#4_Healthy_fats\" >4. Healthy fats<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#How_Long_Should_a_Home_Workout_Be_for_Beginners\" >How Long Should a Home Workout Be for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#How_Often_Should_a_Beginner_Work_Out_at_Home\" >How Often Should a Beginner Work Out at Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#What_Is_a_Good_Beginner_Workout_Plan_at_Home\" >What Is a Good Beginner Workout Plan at Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#Should_Beginners_Focus_on_Cardio_or_Strength\" >Should Beginners Focus on Cardio or Strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#Should_beginners_use_protein_powder\" >Should beginners use protein powder?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#Is_it_OK_to_work_out_on_an_empty_stomach\" >Is it OK to work out on an empty stomach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#What_should_a_beginner_do_on_day_one\" >What should a beginner do on day one?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#Should_you_lift_weights_or_go_on_the_treadmill_first\" >Should you lift weights or go on the treadmill first?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Starting a workout routine at home can feel both exciting and intimidating, particularly in the beginning. With so much fitness advice available, it\u2019s easy to become overwhelmed by where to start and figuring out what works.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the good news is that with the right information and a well-structured no-equipment beginner home workout plan routine, you can improve your fitness without fancy equipment or the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But how do you come up with a good beginner home workout plan and stick to it long enough to see success? Here are some tips!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Beginner_Home_Workout_Plan\"><\/span><b>What Is a Beginner Home Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A beginner home workout plan is a simple routine that is designed to help those who are new to fitness start exercising at home. Such a routine requires no equipment, limited space, and focuses on easy-to-follow movements that allow you to steadily build strength, flexibility, and endurance.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82808\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-33-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-33-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-33-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-33-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-33-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-33.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Do_I_Struggle_to_Start_Working_Out\"><\/span><b>Why Do I Struggle to Start Working Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people often find it difficult to start or stick to an exercise routine for the following reasons:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fear of judgement<\/b><span style=\"font-weight: 400;\"> &#8211; Where you are afraid of other people seeing you trying because, as a beginner, you may not know or understand how to move your body or do the exercises correctly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Feeling overwhelmed<\/b><span style=\"font-weight: 400;\"> &#8211; This largely comes from not knowing where or how to start. Due to the vast amount of information out there, it can be overwhelming trying to figure out or filter what is true and what will work best for you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of motivation<\/b><span style=\"font-weight: 400;\"> &#8211; It takes time (and a lot of effort) to see the desired results from exercise. The lack of quick results can demotivate some from starting or even continuing with an exercise routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time constraints<\/b><span style=\"font-weight: 400;\"> &#8211; Busy lives and schedules can make it hard or sometimes impossible to find spare time to exercise, which pushes working out to the bottom of the list of priorities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Boredom<\/b><span style=\"font-weight: 400;\"> &#8211; You need to enjoy something to stick with it. This goes for something as simple as reading a book or following up with a TV series. If your routine of choice is uninteresting to you, then you\u2019ll struggle to start or keep up with it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fear of pain<\/b><span style=\"font-weight: 400;\"> &#8211; Working out is tiring and can hurt. This is the unfortunate reality. Some people who have exercised before and perhaps experienced the pain of sore muscles may be unwilling to try\/start again as they don\u2019t want to experience said pain again.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Where_to_Start_If_Youve_Never_Worked_Out\"><\/span><b>Where to Start If You\u2019ve Never Worked Out<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips you can use to start your beginner home workout plan for weight loss:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Start Slow<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whenever you decide to start a new workout plan, it\u2019s likely because you\u2019re incredibly motivated to do so. Perhaps you saw someone\u2019s before-and-after pictures, or maybe you have an event coming up that you want to look good for.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it\u2019s good to have a goal to look forward to, the desire to reach that goal can sometimes make you push yourself too fast and too quickly. This can lead to burnout and can also increase your risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To prevent this, remember to pace yourself. Start with easy-to-do exercises and shorter workout sessions, and over the next months, gradually increase the intensity and duration of your exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This allows your body to build endurance and gives you time to learn proper workout form, both of which are factors that can help prevent injury and may lead to better results down the line.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82780\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-5-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>Start with What You\u2019re Most Comfortable with<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Due to social media, trends have become the norm, even in the fitness world. While they aren\u2019t necessarily bad, not every trend will work for you. Just because everyone is running doesn\u2019t mean that you have to run too if you don\u2019t like it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always listen to yourself and do the exercises that feel best for you. When you do what you love, you\u2019re more likely to stay consistent with it. So, find some simple exercises you enjoy and add those to your home workout plan without equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve gotten into the habit of regular exercise, you can try new exercises and challenges. This helps push you out of your comfort zone and challenge your body and muscles differently.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Focus on the Basics<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The fitness world is oversaturated with complicated exercises. Don\u2019t let this deter you. As a beginner, it\u2019s best to start with the basics first, i.e. functional movement exercises. These are workouts that mimic real-life activities such as squatting, bending, pushing, and pulling and they can help you lay a strong foundation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies done on the effect of functional training show that these exercises can (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9368594\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240584402400118X\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-025-12371-2\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2022.1045870\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve functional movement capability in untrained persons, i.e. can enhance your ability to perform everyday tasks efficiently and safely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve muscular strength and movement quality, while reducing injury risk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve athletic performance, e.g. it can help you jump and sprint better.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Check out this article to learn more <\/span><a href=\"https:\/\/betterme.world\/articles\/ways-to-exercise-at-home\/\"><b>ways to exercise at home<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Check Your Nutrition<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fitness works hand-in-hand with proper nutrition. When you don\u2019t eat properly, chances are you\u2019ll delay or not see results from your workout routine, which may make you quit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you don\u2019t need to follow a strict diet, making some simple and healthy changes can lead to incredible results. Foods you should consume when exercising include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Lean_animal_and_plant_protein\"><\/span><b>1. Lean animal and plant protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Such as chicken and other poultry, lean beef, legumes and lentils, and tofu.\u00a0 Studies on the intake of protein have shown that it helps with improved athletic performance, aerobic capacity, endurance, muscle mass, and strength, particularly when combined with resistance training exercises (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2024.1455728\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561420306877\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"2_Fruits_and_vegetables\"><\/span><b>2. Fruits and vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">They\u2019re great for your overall health as they\u2019re rich in antioxidants. Some research has also shown that their consumption may help enhance exercise performance and may enhance some exercise health benefits through the modulation of excessive oxidative stress and inflammation (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/263350885_Evaluating_the_health_benefits_of_fruits_for_physical_fitness_A_research_platform\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6445811\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/12-High-Carb-Foods-To-Avoid-For-Weight-Loss-And-What-To-Eat-Instead-1.png\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"3_Whole_grains\"><\/span><b>3. Whole grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Examples include brown rice, oats, and quinoa. Studies on the intake of whole grains and weight loss have shown that it can help you lose weight, reduce body weight percentage, and reduce the risk of obesity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6969707\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/14\/2373\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This is largely due to the amount of fiber that is found in these types of food.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"4_Healthy_fats\"><\/span><b>4. Healthy fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">These include fatty fish, e.g. salmon, mackerel, trout, tuna, nuts and seeds, avocados, and olive oil.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Seek Guidance<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you still feel like you can\u2019t do this on your own, don\u2019t hesitate to seek help. You can:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ask a friend or family member who has been exercising for a while\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look up beginner-friendly videos online<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find tips and routines from a reputable fitness app such as BetterMe<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage with a fitness trainer who can guide you on what to do for the best results<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/weighted-pilates-workout\/\">Weighted Pilates Workout: The Perfect Balance Of Strength And Flow<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Home_Workout_Be_for_Beginners\"><\/span><b>How Long Should a Home Workout Be for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">World Health Organisation <\/span><\/i><span style=\"font-weight: 400;\">and the <\/span><i><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention, <\/span><\/i><span style=\"font-weight: 400;\">adults should exercise for at least 150 minutes a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/iris.who.int\/server\/api\/core\/bitstreams\/f3885485-e7eb-4504-8026-edd9bb53a6ee\/content\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This equates to 30 minutes of exercise per day, 5 days a week, and is the basic minimum.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a beginner, you can follow this recommendation and set aside 30 minutes for your beginner <a href=\"https:\/\/betterme.world\/articles\/workout-plan-for-beginners-female-at-home\/\">home workout plan<\/a>, female or male routine. If you can\u2019t find 30 minutes to spare, try a 20-minute workout session, but aim to increase this duration to 30 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also go the extra mile and do a 45-minute workout session, but remember to always listen to your body and pace yourself.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82788\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_a_Beginner_Work_Out_at_Home\"><\/span><b>How Often Should a Beginner Work Out at Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned above, it\u2019s recommended to exercise 5 days a week, leaving 2 days for recovery. However, some beginners may find it hard to exercise 5 times a week. They can instead start small with 2 or 3 workout sessions a week, and over time, increase this number to 4 or 5.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Beginner_Workout_Plan_at_Home\"><\/span><b>What Is a Good Beginner Workout Plan at Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good <a href=\"https:\/\/betterme.world\/articles\/at-home-dumbbell-workout-plan\/\">at-home workout plan for beginner<\/a> female or male participants is one that\u2019s:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Easy to follow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexible, i.e. it allows for modifications to suit the individual&#8217;s physical limitations or fitness prowess<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focuses on basic functional movements &#8211; this helps build a strong foundation for future intermediate or even advanced exercises<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Exercises that should be in such a routine include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio exercises<\/b><span style=\"font-weight: 400;\"> &#8211; These include options such as walking, jumping rope, dancing, jogging, and jumping jacks. These can be done as part of a warm-up routine or done extensively as a cardio workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength\/Resistance training exercises<\/b><span style=\"font-weight: 400;\"> &#8211; Basic foundational strength training exercises include beginner variations of squats, lunges, push-ups, planks, and pull-ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A routine that incorporates the above-mentioned exercises helps train your full body, i.e. the lower body, upper body, and core. It should be noted that strength training workouts can be done with just your body weight, with resistance bands, or with the use of free weights.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stretching exercises<\/b><span style=\"font-weight: 400;\"> &#8211; Stretching is an important part of any workout routine as it helps warm up and cool down your muscles before and after an exercise routine. Stretching can also help with your balance, which can improve your day-to-day functions.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Are you struggling with a muffin-top? Learn how to get rid of it in our <\/span><a href=\"https:\/\/betterme.world\/articles\/belly-fat-workout-at-home\/\"><b>belly fat workout at home<\/b><\/a><span style=\"font-weight: 400;\"> guide.<\/span><\/p>\n<p><a href=\"http:\/\/https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82787\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_Beginners_Focus_on_Cardio_or_Strength\"><\/span><b>Should Beginners Focus on Cardio or Strength?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You don\u2019t need to choose, because you can do both. A well-balanced routine should include both cardio and strength training exercises. You may choose to split cardio and strength training to different days, or do a full-body routine that incorporates both cardio and strength training. Either option works &#8211; just choose what you feel would work best for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article to learn how best to do the <\/span><a href=\"https:\/\/betterme.world\/articles\/workouts-at-home-for-men\/\"><b>workouts at home for men<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82782\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-7-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-7-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-7-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-7-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-7-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-7-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_beginners_use_protein_powder\"><\/span><strong>Should beginners use protein powder?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">They can, but it\u2019s not a requirement. Protein powder is usually used as a supplement to help increase your protein intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a macronutrient, protein helps with muscle growth and repair. Therefore, those who wish to see incredible gains in muscle mass and strength use it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if your diet already provides you with enough protein, you don\u2019t need to turn to protein powder as a supplement.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_work_out_on_an_empty_stomach\"><\/span><strong>Is it OK to work out on an empty stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If the workout of choice is light- or moderate-intensity, it can be OK to do the routine in a fasted state. However, if you intend to do a high-intensity routine, it\u2019s advisable to eat something at least 30 minutes before you work out.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_a_beginner_do_on_day_one\"><\/span><strong>What should a beginner do on day one?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">On your first day of exercising, you should:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat something at least 30 minutes before you start your exercise routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 5-10 minutes of dynamic stretches to get your body and mind ready for the exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 20-30 minutes of the main workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down for at least 5 minutes with simple static stretches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shower and eat something that is high in protein<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_lift_weights_or_go_on_the_treadmill_first\"><\/span><strong>Should you lift weights or go on the treadmill first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on your goal for the day. If the workout session for the day is dedicated to strength training, you should start with weight lifting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starting with cardio may tire you out too soon, which could negatively affect how much effort you give to weightlifting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your intention for the day is to do a good cardio workout, start with the treadmill, then move on to strength training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note: Some people use the treadmill as a warm-up. If this is you, then start with the treadmill before you move on to weights.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A beginner home workout plan is a great way to get into fitness without spending money at a gym. However, this doesn\u2019t mean that such a plan should be taken lightly. Ensure that you remain consistent with your workouts, rest enough after exercising, and eat well so you can achieve the desired results.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Starting a workout routine at home can feel both exciting and intimidating, particularly in the beginning. With so much fitness advice available, it\u2019s easy to become overwhelmed by where to start and figuring out what works. However, the good news is that with the right information and a well-structured no-equipment beginner home workout plan routine, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83429,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[130,59],"tags":[],"coauthors":[45],"class_list":["post-83419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-women","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise - BetterMe<\/title>\n<meta name=\"description\" content=\"What is a good \u2605 BEGINNER HOME WORKOUT PLAN \u27a4, and how do I stick to such a routine? Here are some tips to help you identify a good plan and be consistent with it.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise\" \/>\n<meta property=\"og:description\" content=\"What is a good \u2605 BEGINNER HOME WORKOUT PLAN \u27a4, and how do I stick to such a routine? Here are some tips to help you identify a good plan and be consistent with it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-01T12:43:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise\",\"dateModified\":\"2025-12-01T12:43:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/\"},\"wordCount\":1901,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan.png\",\"articleSection\":[\"For Women\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Starting a workout routine at home can feel both exciting and intimidating, particularly in the beginning. With so much fitness advice available, it\u2019s easy to become overwhelmed by where to start and figuring out what works.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, the good news is that with the right information and a well-structured no-equipment beginner home workout plan routine, you can improve your fitness without fancy equipment or the gym.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But how do you come up with a good beginner home workout plan and stick to it long enough to see success? Here are some tips!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Beginner Home Workout Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A beginner home workout plan is a simple routine that is designed to help those who are new to fitness start exercising at home. Such a routine requires no equipment, limited space, and focuses on easy-to-follow movements that allow you to steadily build strength, flexibility, and endurance.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\\\"><img class=\\\"aligncenter size-large wp-image-82808\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-33-1024x640.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Do I Struggle to Start Working Out?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Most people often find it difficult to start or stick to an exercise routine for the following reasons:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Fear of judgement<\/b><span style=\\\"font-weight: 400;\\\"> - Where you are afraid of other people seeing you trying because, as a beginner, you may not know or understand how to move your body or do the exercises correctly.<\/span><\/li>\\r\\n \\t<li st ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/\",\"name\":\"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan.png\",\"dateModified\":\"2025-12-01T12:43:33+00:00\",\"description\":\"What is a good \u2605 BEGINNER HOME WORKOUT PLAN \u27a4, and how do I stick to such a routine? Here are some tips to help you identify a good plan and be consistent with it.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workout Plans\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise - BetterMe","description":"What is a good \u2605 BEGINNER HOME WORKOUT PLAN \u27a4, and how do I stick to such a routine? Here are some tips to help you identify a good plan and be consistent with it.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise","og_description":"What is a good \u2605 BEGINNER HOME WORKOUT PLAN \u27a4, and how do I stick to such a routine? Here are some tips to help you identify a good plan and be consistent with it.","og_url":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-12-01T12:43:33+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise","dateModified":"2025-12-01T12:43:33+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/"},"wordCount":1901,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan.png","articleSection":["For Women","Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Starting a workout routine at home can feel both exciting and intimidating, particularly in the beginning. With so much fitness advice available, it\u2019s easy to become overwhelmed by where to start and figuring out what works.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, the good news is that with the right information and a well-structured no-equipment beginner home workout plan routine, you can improve your fitness without fancy equipment or the gym.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But how do you come up with a good beginner home workout plan and stick to it long enough to see success? Here are some tips!<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Beginner Home Workout Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A beginner home workout plan is a simple routine that is designed to help those who are new to fitness start exercising at home. Such a routine requires no equipment, limited space, and focuses on easy-to-follow movements that allow you to steadily build strength, flexibility, and endurance.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Home_Workout_Plan\"><img class=\"aligncenter size-large wp-image-82808\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Stock-image-33-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>Why Do I Struggle to Start Working Out?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Most people often find it difficult to start or stick to an exercise routine for the following reasons:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fear of judgement<\/b><span style=\"font-weight: 400;\"> - Where you are afraid of other people seeing you trying because, as a beginner, you may not know or understand how to move your body or do the exercises correctly.<\/span><\/li>\r\n \t<li st ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/","url":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/","name":"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan.png","dateModified":"2025-12-01T12:43:33+00:00","description":"What is a good \u2605 BEGINNER HOME WORKOUT PLAN \u27a4, and how do I stick to such a routine? Here are some tips to help you identify a good plan and be consistent with it.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-728-beginner-home-workout-plan.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/beginner-home-workout-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"Beginner Home Workout Plan: Tips to Help You Finally Get into Exercise"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/83419","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=83419"}],"version-history":[{"count":5,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/83419\/revisions"}],"predecessor-version":[{"id":83580,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/83419\/revisions\/83580"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/83429"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=83419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=83419"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=83419"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=83419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}