Beginner
The primary goal recorded for this template.
Workout template
Beginner Home Workout
A bodyweight-only starting plan you can run at home with very little setup.
Beginner
The intended experience level and programming complexity.
35 min
The estimated length of each training session.
Beginner
Someone who wants a realistic at-home plan before buying more equipment.
Bodyweight
The main equipment required to run the workout as written.
3 days / week
The number of weekly sessions in the template.
Warm-up guidance
Walk around for a few minutes, then do a slow practice round of the circuit.
Progression guidance
Add reps first. When that gets easy, shorten rest periods or add a fourth round.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Circuit
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Bodyweight Squat | Circuit A | 3 | 12-20 | 30 sec | Keep the pace steady and stay upright. |
| Pushups | Circuit A | 3 | 6-15 | 30 sec | Use an incline if you need a cleaner version. |
| Bodyweight Walking Lunge | Circuit A | 3 | 10 each side | 30 sec | Take controlled steps and stay balanced. |
| Bench Dips | Circuit B | 2-3 | 8-12 | 45 sec | Keep the shoulders comfortable and do not drop too deep. |
| 3/4 Sit-Up | Circuit B | 2-3 | 12-15 | 30 sec | Use a smooth rhythm instead of jerking upward. |
| Plank | Circuit B | 2-3 | 20-40 sec | 30 sec | Think ribs down and glutes tight. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Bodyweight Squat
Pushups
Bodyweight Walking Lunge
Bench Dips
3/4 Sit-Up
Plank
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
3/4 Sit-Up
3/4 Sit-Up is a beginner-friendly core exercise using body weight.
View exerciseBench Dips
Bench Dips is a beginner-friendly arm exercise using body weight. It also involves the chest and shoulders.
View exerciseBodyweight Squat
Bodyweight Squat is a beginner-friendly leg exercise using body weight. It also involves the glutes.
View exerciseBodyweight Walking Lunge
Bodyweight Walking Lunge is a beginner-friendly leg exercise. It also involves the glutes.
View exercisePlank
Plank is a beginner-friendly core exercise using body weight.
View exercisePushups
Pushups is a beginner-friendly chest exercise using body weight. It also involves the shoulders and arms.
View exerciseRelated workouts
More templates for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
Beginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutBeginner Full Body Workout
A simple full-body workout that teaches the basic movement patterns without burying beginners in volume.
View workoutBeginner Gym Workout
A beginner-friendly gym session built around stable machines and simple cable patterns.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Beginner Home Workout.
Who is Beginner Home Workout best for?
Someone who wants a realistic at-home plan before buying more equipment.
How often should I run Beginner Home Workout?
This template is structured around about 3 training days per week.
Can I swap exercises in Beginner Home Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Add reps first. When that gets easy, shorten rest periods or add a fourth round.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.