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Home workout for beginners without equipment


Whether you are a beginner, have not moved in a while, or perhaps have been active but prefer a lighter workout than usual, this full body home workout is the perfect solution for you! All you need is a little space, a bottle of water, a stopwatch, your running shoes, and some good music. Ready to get started?

Home workout for beginners without equipment

This 30-minute weightless workout is completed in three separate blocks in addition to a warm-up and stretching segment. Each of the three blocks is performed twice before moving on to the next one. Repeat each exercise for 30 seconds followed by an active rest period of 30 seconds.

During the active rest periods, be sure to keep moving by walking in place, taking side-steps (step-touch) or alternating punches in a squat position.

Warm-up exercises

30 seconds per exercise + 30 seconds of active rest (5min)

EXERCISE 1 – Big arm circles (5 times forward and 5 times backward, repeat)

EXERCISE 2- High knees + opposite arm upward


EXERCISE 3 – Low lunge right leg knee to the ground + dynamic chest opening (open the arm upwards then bring it to the ground near the foot and repeat)

EXERCISE 4 – Low lunge left leg knee to the ground + dynamic chest opening (open the arm upwards then bring it to the ground near the foot and repeat)


EXERCISE 5 – Side lunge + opposite foot touch



Main workout exercises

BLOCK 1 – 30 seconds per exercise + 30 seconds of active rest (8 min)

EXERCISE 6 – Squat + alternating leg abduction


EXERCISE 7 – Lift knee up and touch anckle with opposite hand, repeat dynamically


EXERCISE 8 – Back lunge with right leg to high knee

EXERCISE 9 – Back lunge with left leg to high knee


Repeat exercises 6 to 9 for a total of 2 sets


BLOCK 2 – 30 seconds per exercise + 30 seconds of active rest (10 min)

EXERCISE 10 – Bird dog (right leg with left arm)

EXERCISE 11 – Bird dog (left leg with right arm)


EXERCISE 12 – Inchworm


EXERCISE 13 – T arm position (for upper back) + slow push-up (up in 3 seconds, down in 3 seconds)


EXERCISE 14 – Elbow plank


Repeat exercises 10 to 14 for a total of 2 sets


BLOCK 3 – 30 seconds per exercise + 30 seconds of active rest (8 min)

EXERCISE 15 – High knees jogg (or without jumping by alternately raising the knees)


EXERCISE 16 – Jumping jacks crossing arms in front (or without jumping by touching the foot on either side)


EXERCISE 17 – Butt kicks (or without jumping)


EXERCISE 18 – Alternating skater jumps (or without jumping stepping wide from one side to the other)


Repeat exercises 15 to 18 for a total of 2 sets


Stretching exercises

For 2 minutes, walk in place + open and close your arms at shoulder height. Reduce your heart rate by taking a deep breath and slowly exhaling. I also invite you to perform the lower body stretches, as suggested in my most recent article.


Complete workout routine available online

Looking for a workout routine online? Visit the ULTIME FIT online training and nutrition platform which offers more than 70 different workouts and 50 live workouts every week, including a variety of low impact, weightless and low intensity routines. Take advantage of a 7-day free trial to discover everything this platform has to offer!

Have a good workout!

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

Home workout for beginners without equipmentis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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