Beginner Home Workout Routine to Keep You Fit & Healthy in Your Busy Schedule
If you have little to no experience or are a beginner and are looking for an at-home workout routine, then this 8-week workout routine at home for beginners is a good choice for you.
This at-home workout routine is great for beginners who have a basic level of knowledge or have done workouts but aren’t deeply dedicated or aren’t regular due to a busy schedule and want to work out at home to stay active and fit.
8 Weeks Home Workout Routine for Beginners
Monday
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups (Wide Grip) | 3 | 10 |
| DB or Kettle Bell Deadlift | 3 | 10 |
| DB Rear Delt Fly | 3 | 15 |
| DB Rowing | 3 | 15 |
| DB Reverse Flys | 4 | 15 |
| DB or Kettle Bell Swing | 4 | 12 |
| AB Crunches | 3 | 10 |
| Flutter Kicks | 3 | 20 |
| Hell Tap | 3 | 20 |
Tuesday
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 3 | 12 |
| Floor DB Flys | 3 | 12 |
| DB Pullovers | 3 | 15 |
| Kettle Bell or DB Goblet Squats | 4 | 15 |
| DB Walking Lunges | 4 | 10 |
| Kettle Bell or DB RDL (Romanian Deadlift) | 4 | 12 |
| AB Crunches | 3 | 10 |
| Flutter Kicks | 3 | 20 |
| Hell Tap | 3 | 20 |
Wednesday
| Exercise | Sets | Reps |
|---|---|---|
| DB Shoulder Press | 3 | 15 |
| DB Shrugs | 4 | 15 |
| DB Side Lateral Raises | 2 | Till Failure |
| DB Front Lateral Raises | 2 | Till Failure |
| AB Crunches | 3 | 10 |
| Flutter Kicks | 3 | 20 |
| Hell Tap | 3 | 20 |
Thursday
| Exercise | Sets | Reps |
|---|---|---|
| Chin – Ups | 3 | 10 |
| DB Goblet Squats | 3 | 10 |
| DB Curls | 3 | 12 |
| DB Pullover | 2 | 25 |
| DB Bent Over Rowing | 4 | 15 |
| DB or KB Swings | 4 | 10 |
| Lying Leg Lifts | 3 | 10 |
| Plank | 3 | 1 Minute |
| Russian Twists (Each Side) | 3 | 20 |
Friday
| Exercise | Sets | Reps |
|---|---|---|
| DB Reverse Lunges | 3 | 10 |
| DB Shoulder Press | 3 | 12 |
| DB Svend Press | 3 | 15 |
| Push-Ups | 3 | 12 |
| DB Triceps Kickbacks | 2 | Till Failure |
| Chair Triceps Dips | 2 | Till Failure |
| Lying Leg Lifts | 3 | 10 |
| Plank | 3 | 1 Minute |
| Russian Twists (Each Side) | 3 | 20 |
Cardio: 30 Minute Walk After Every Session
Saturday – Rest Day
Sunday – Rest Day
Wrapping Up
Here we’ve covered one sample workout routine at home for beginners. Henceforth, if you’re looking for a beginner’s workout routine that you can do at home, this can prove helpful to you. Likewise, workout alone doesn’t make the difference. You’ll need to be caloric surplus if you want to gain weight and caloric deficit to lose. We hope it proves helpful. Good luck!
