An Actionable Guide of How to Start Workout at Home

“Exercise is a magic pill” says Michael Bracko, Chairman of the American College of Sports Medicine’s Consumer Information Committee.

Before getting into how to start workout at home let me share with you the story of Rebecca that I read in an article by CNN Health.

In 2010, Rebecca’s company came up with a weight loss challenge. She decided to sign up for it only to realize that the scale would not hold her 173 kgs weight. She felt embarrassed as she was asked to go down to shipping and weigh herself on the shipping scale. A year later, she was put on bed rest due to high blood pressure. She ordered her wedding dress before going to bed rest which did not fit her when she recovered.

After a few months, she had to get another one made customized for her size. Her wedding day was a nightmare for her as it was hot and sweaty and she was so uncomfortable due to her overweight. After the wedding, Rebecca’s mother in law asked her to join in a 5km run. Rebecca’s body started hurting badly after running that she said ‘I can’t do it anymore’. After a conversation with her husband who couldn’t afford weight loss surgery and supplement programs, she decided to lose her weight at home by daily exercise at home.

She learnt how to start workout at home and now her weight has reduced from 173 kgs to 77 kgs.

To be honest, I was completely startled by the idea of losing almost 100 kgs at home. I thought to myself “How is that even possible?” But since Rebecca could do it you can do it too.

You must be wondering, “I am not that overweight, why should I do it?”

Why should you start working out at home?

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Well here’s why you must give it a try:

  1. Home workout can help you manage you time well.
  2. Home workout is more cost effective than going to the gym
  3. You can tailor your workout based on resolving your health issues.
  4. Home workout helps in maintaining personal hygiene.
  5. It enables physical fitness that energizes you to perform your daily activities.
  6. Mental health issues can be resolved by simple meditation exercises at home.
  7. Useful for long term health & well being as per our health needs.
  8. It helps reduce obesity and avoid related problems.
  9. It helps to cure your diseases.
  10. Improve heart health.
  11. Improve the quality of your sleep.
  12. Reduce feelings of anxiety and attain a peaceful mind.

If you are still not convinced enough to take action then let me share a few benefits of daily exercise at home:

  1. No Gym fees. You can workout at home without equipment. Home workout can help you save your hard earned money.
  2. No one is staring at you or judging you for who you are and how you look.
  3. Working out on any equipment in the gym can cause severe pain in your body as well. A no equipment workout plan is more inclusive of your body type.
  4. You are competing against yourself.
  5. You go at your pace.
  6. You can workout at any time you want. Home workout doesn’t have timings like gyms do.

How to start exercising for beginners?

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You must be wondering how to exercise at home?What is the best home workout plan?

 Well, here’s what you need to do before starting your home workout routine:

  1. Plan your workout time in your calendar so that you can always make time for yourself. You can be a working professional or a busy homemaker. Always plan a time for workout.
  2. Don’t over commit. Even if you can start by taking out 15-20 mins in a day then do that. You don’t need to give hours and get tired the first day or compromise on your other commitments. Set realistic and achievable goals. You might remember the saying, ‘Slow and steady wins the race.’ So just be patient and consistent.
  3. Identify your fitness goal- You might interested in any of these goals:
    • Curing your health issues
    • Weight loss
    • Muscle Gain
    • Running a race/ Athletics

Whatever you fitness goal is, you need to plan your workout accordingly. So if you have a bad back and want to cure that then, keeping yoga in your home workout routine is essential. In Yoga, you can specifically do more of the asanas that are suitable for the back. Similarly, if you are interested in weight loss then you can do exercises that help you in losing weight.

  1. Plan your workout days and rest days.

Yes, you read it right. ‘Plan your rest days.’ As important as it is to work out, it’s equally important to rest. But resting doesn’t mean that you stay on your couch throughout that week. Working out and resting both are necessary.

  1. Track and measure your progress: After setting up you fitness goal and allocating a workout time in your calendar, tracking your progress is important to understand if you are able to achieve your goals. Start with small achievable goals and then track your progress.
  2. Expect setbacks and have an alternative plan: Skipping a workout once in a while or experiencing mild pain in the beginning should not throw you off the game. The goal is to keep working towards becoming a better version of you.
  3. Don’t exhaust yourself right way

While planning to learn how to exercise at home without equipment (like the ones used in the gym) we need to know what exercises need to be done.

A beginner’s guide to daily exercise at home

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There have been so many people who want to start working out at home. Many people want to know ‘how to start workout at home for beginners?’ I always wonder that the answer to this lies in taking action. As a beginner, one can start with simple, easy to do exercises to build a habit and consistency and later on when our body becomes more flexible, we can proceed with a workout that is more advanced and with moderate difficulty levels.

Here are a few poses and exercises that beginners can start with at home:

  1. Sit on a chair and then stand up. Do this exercise repeatedly for atleast 6 times.
  2. Climbing up and down the stairs. Do this exercise repeatedly for atleast 2 times.
  3. Sit down on the floor and then stand up. Do this repeatedly for atleast 5 times.
  4. Jumping Jacks: Stand straight up with your hands on the sides and feet together. Jump while keeping your feet apart and your hands above your head while your upper arm touches your ear. Jump again and get back to the original position. Repeat this exercise atleast 20 times.
  5. Squats: Stand straight with distance in both feet equal to the distance between our both shoulders. Place your hands in front of your shoulders and then sit back as if you were sitting on a chair. Repeat this exercise for atleast 10 times.
  6. Push Ups: Place your hands and legs on the floor while facing the floor. Bring your hand beside your shoulders. Lift your body upwards with your toes touching the floor. Repeat this exercise 20 times.
  7. Practice breathing exercises such as Pranayam as suggested by Swami Ramdev to relax your body. These breathing exercises can include:
    • Kapalbhati: This refers to rapid exhalation where we exhale and our tummy moves inwards. The focus has to be on exhalation of breath. This should be done for atleast 10 mins.
    • Anulom Vilom: We place our right hand’s thumb on our right nostril. Breathe in with our left nostril and place the ring finger of our right hand on the left nostril. Exhale and breathe in from our right nostril. Close the right nostril with the right thumb and exhale from the left nostril. Repeat the same for atleast 10 mins.
    • Bhastrika: Inhale while taking a deep breath & exhale deeply. Repeat the same for 5 mins.
  8. Practice running on your terrace or in the park for about 5 mins to start with. Once you develop a habit to exercise regularly then you can go ahead and do exercises that are advanced to boost your stamina.

‘Learning how to start workout at home is one thing, maintaining it and making it a regular habit is another. Therefore, it is equally important to build a habit of working out regularly.

How to build a habit of working out regularly at home?

Here are a few tips which can help you in making workout a regular habit:

  1. Start with small, easy exercise goals. Once you start achieving them, you can aim for bigger goals.
  2. Make it an automatic habit by the use of triggers. It could be a simple alarm clock reminding you to start your workout or someone who is willing to be your accountability partner.
  3. Give yourself rewards for working out. These can be short term rewards that would enable you to develop that habit. It can be doing anything you like such as watching your favorite movie.
  4. Make your exercise enjoyable. It could be done in the form of dancing or doing Zumba.
how can a beginner start working out at home
  1. Make exercising a social activity. It can be a fun time to socialize with friends. Invite a few friends for a brisk walk in the park.

The purpose of this blog is focused on answering ‘how can a beginner start working out at home?’ Apart from discussing how to start workout at home, we also discussed about a few exercises that one can perform easily a beginner and how to make exercising a habit. Let us know in the comments below if you liked the blog.

If you want learn about tips for a healthy lifestyle and eating habits you can read the following blog on Unbelievable tips of healthy lifestyle and eating habits.


What to do before starting your workout routine?

1.Plan your workout time.
2. Set realistic goals.
3.Identify a fitness goal-It could be weight loss, body building, athletics, etc.
4.Plan your workout & rest days.
5.Track and measure your progress.
6.Expect setbacks and have an alternative plan
7.Dont exhaust yourself right away.

Is equipment needed for home workout?

No, it is not needed. However, if you want to you can consider buying equipment relevant to your fitness goals.

Which is better- home workout or gym?

It depends on your fitness goals. If your looking to build you body and have biceps then going to the gym is a better option as gyms have equipment and trainers. Otherwise for weight loss and mental health, you can try doing yoga at home.

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