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Edwards for easy and effective routines."/><meta name="keywords" content="workout routines for beginners at home"/><meta name="k1" content="fitness"/><meta name="k2" content="weightmanagement"/><meta name="ROBOTS" content="NOODP"/><meta name="sailthru.image.thumb" content="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-732x549-thumbnail.jpg"/><meta name="sailthru.tags" content="cat_fitness,cat_health,tag_bodyweight-workouts,tag_fitness,tag_fitness-inspiration,tag_home-workouts,tag_quick-workouts,tag_workouts,k1_fitness,k2_weightmanagement"/><meta name="article:published_time" content="2021-06-28T06:59:00.000Z"/><meta name="article:author" content="Lianna Bass"/><meta property="og:title" content="The Best 20-Minute At-Home Workout for Beginners"/><meta property="og:description" content="Go from newbie to pro in no time."/><meta property="og:type" content="article"/><meta property="og:url" content="https://greatist.com/fitness/at-home-workouts-for-beginners"/><meta name="twitter:title" content="20-Minute Home Workouts Designed for Beginners"/><meta name="twitter:description" content="Kickstart your fitness journey with this 20-minute beginner home workout. 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data-empty="true" class="css-1j2d96m"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="dlb1__slot" data-adbridg-ad-class="dlb1" data-ad="true" class="css-1jpwf16"></div></div></aside></div><aside data-testid="mobile-leaderboard" class="css-pdceuf"><div class="css-11egx89"><button class="icon-hl-close-thick css-1pyovmj"></button><div data-empty="true" class="css-1fteite"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="mlb1__slot" data-adbridg-ad-class="mlb1" data-ad="true" class="css-bcus5s"></div></div></div></aside><div data-placement="subheader"></div><div><div class="css-m260rd"><div data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>20-Minute Workout Routines for Beginners at Home</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-1x96gnc"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css">Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS</a>, <span>Fitness</span></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/lianna-bass">Lianna Bass</a></span></span></span></span> — <span> Updated on August 6, 2024</span></div></section></div><div><nav class="css-wp9hsz fontFamily fontWeight" id="tab-bar-0" data-testid="tab-bar"><ul class="css-wy0i0w"><li class="css-1vh45o5"><a href="#at-home-workout" class="css-gtedhd">At-home workout</a></li><li class="css-1vh45o5"><a href="#customizing-your-workout" class="css-gtedhd">Customizing your workout</a></li><li class="css-1vh45o5"><a href="#tips-for-beginners" class="css-gtedhd">Tips for beginners</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div data-testid="tabbed-article-section" class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Overwhelmed by starting a fitness journey? Try this 20-minute at-home beginner workout. Expert-approved and doable, it’s perfect to kick-start your fitness goals from home.</p></div></div><div><p>Starting a new exercise routine can be intimidating AF, especially if you’re new to fitness. But don’t worry! This 20-minute at-home workout for beginners is a great way to jump-start your #FitnessGoals. And the best part? You can do it all at home. Let’s kick it!</p></div><div><div data-preamp="serena-chatbot"></div></div><div><div id="widget_call_out_09d8b7c4-abe8-4efe-a0e3-572a34aaaa89" class="css-x626uz"><span style="font-size:0;line-height:0"></span><div class="css-1si3c39"><div class="css-xqvouu"><h3 class="css-ztyhkg"><div><span class="css-98kufj">The best 20-minute at-home workout for beginners</span></div></h3><div class="css-jlk88l"><p>We talked with <a href="http://www.bryantedwards.com/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Bryant D. Edwards</a>, a certified personal trainer, to get his best tips for working out at home. According to Edwards, working out 2–4 times a week for 20–60 minutes is “more than enough to start.”</p><p>These moves can help you build muscle and endurance as you get started. </p><ul><li><a href="#bridge" class="content-link css-q7lbnd">bridge</a></li><li><a href="#pushups" class="content-link css-q7lbnd">knee push-up</a></li><li><a href="#hipabduction" class="content-link css-q7lbnd">side-lying hip abduction</a></li><li><a href="#squat" class="content-link css-q7lbnd">wall squat</a></li><li><a href="#donkeykick" class="content-link css-q7lbnd">straight-leg donkey kick</a></li></ul><p><em>FYI:</em> It’s important to talk with your doctor before starting a brand-new workout routine. </p></div></div></div><div class="css-1uwjw6e"><div></div><div></div></div></div></div><div><div><figure class="css-16ep88b"><span class="css-rwmw5v"><span class="css-197vr4y"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg" alt="at home workout for beginners" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2F162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg&description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Mihajlo Ckovric/Stocksy United</figcaption></figure></div></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="at-home-workout">20-minute at-home workout for beginners</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>In a hurry to see some results? Here’s a workout for newbies that takes only about 20 minutes.</p></div><div><h3 id="bridge">1. Bridge</h3></div><div><p>The <a href="https://greatist.com/health/bridge-exercise/" data-type="post" data-id="162235" class="content-link css-q7lbnd">bridge</a> will boost your booty all over. It works your gluteus maximus, medius, <em>and</em> minimus muscles. It’ll also help get your <a href="https://greatist.com/health/fat-burning-heart-rate" class="content-link css-q7lbnd">heart rate</a> up before you move on to more challenging exercises.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F06%2FGRT-1.02.BridgePose.gif&description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><strong>How to do it: </strong></p></div><div><ul><li>Lie flat on your back.</li><li>Bend your knees and plant feet flat on the floor.</li><li>Extend arms at your sides and press palms into the floor.</li><li>Push your feet into the floor and raise your hips until your body forms a straight line from knees to shoulders.</li><li>Squeeze glutes and hold for a few seconds.</li><li>Return to the starting position.</li><li>Do 3 sets of 10 reps.</li></ul></div><div><p><em>Pro tip:</em> Place a folded towel under your neck for extra support. You can also use a <a href="https://greatist.com/fitness/best-yoga-mat" data-type="post" class="content-link css-q7lbnd">yoga mat</a> to make things a little more comfy.</p></div><div><h3 id="pushups">2. Knee push-up</h3></div><div><p>This is a great way to build strength and <a href="https://greatist.com/health/how-to-increase-sex-stamina/" data-type="post" data-id="150269" class="content-link css-q7lbnd">stamina</a> as you work your way up to classic <a href="https://greatist.com/fitness/bodyweight-push-up-variations" class="content-link css-q7lbnd">push-ups</a>. It targets your pecs, core, <a href="https://greatist.com/health/bodyweight-workout-for-shoulders" class="content-link css-q7lbnd">shoulders</a>, and arms.</p></div><div><p><strong>How to do it: </strong></p></div><div><ul><li>Start on hands and knees, keeping spine aligned and hands shoulder-width apart.</li><li>Bend elbows to a 45-degree angle as you lower your body toward the floor.</li><li>Push your palms into the floor to raise yourself back up.</li><li>Do 3 sets of 8–10 reps.</li></ul></div><div><p><em>Pro tip:</em> Keep your shins on the floor to take some pressure off your <a href="https://greatist.com/move/knee-pain-relief/" data-type="post" data-id="39958" class="content-link css-q7lbnd">knees</a>.</p></div><div><h3 id="hipabduction">3. Side-lying hip abduction</h3></div><div><p>This one is <a href="https://media4.giphy.com/media/n5PPLHMHS7M40/200.gif" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">all in the hips</a>. The movements will help loosen tight muscles and strengthen your sides.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F06%2FGRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif&description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><strong>How to do it: </strong></p></div><div><ul><li>Lie on your right side with your legs stacked. (You can bend your right leg for more support.)</li><li>Lift left leg up, then lower it toward the floor.</li><li>Repeat this motion.</li><li>Switch sides.</li><li>Shoot for 3 sets of 10 reps on each side.</li></ul></div><div><p><em>Pro tip:</em> Add <a href="https://greatist.com/fitness/walking-with-weights" class="content-link css-q7lbnd">ankle weights</a> or a <a href="https://greatist.com/fitness/best-resistance-bands/" data-type="post" data-id="177731" class="content-link css-q7lbnd">resistance band</a> if you want to kick it up a notch.</p></div><div><h3 id="squat">4. Wall squat</h3></div><div><p>You’ll feel the burn in your <a href="https://greatist.com/move/abs-workout-most-effective-core-moves-to-do-at-the-gym/" data-type="post" data-id="41668" class="content-link css-q7lbnd">abs</a>, glutes, calves, and quads with this move. Wall squats can also help you learn to focus on your form and increase your stamina.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2FGRT-5.04.WallSquat.gif&description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><strong>How to do it: </strong></p></div><div><ul><li>Press your back flat against a wall.</li><li>Press your feet firmly into the floor, shoulder-width apart, about 2 feet in front of the wall.</li><li>Bend your knees until they’re at a 90-degree angle. Keep your back pressed into the wall.</li><li>Hold this position for up to 1 minute at a time.</li><li>Slowly return to the starting position.</li></ul></div><div><p><em>Pro tip:</em> Try placing a <a href="https://greatist.com/fitness/workout-stability-ball-exercises" class="content-link css-q7lbnd">stability ball</a> behind your back. It can increase your range of motion while reducing your risk of injury.</p></div><div><h3 id="donkeykick">5. Straight-leg donkey kick</h3></div><div><p>This <a href="https://greatist.com/move/bodyweight-butt-exercises" class="content-link css-q7lbnd">bootylicious</a> exercise will help strengthen and tone your glutes. It also adds some sweet <a href="https://greatist.com/health/shoulder-workout-at-home" class="content-link css-q7lbnd">shoulder</a> action into the mix.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2F2222-Donkey_Kick-400x400-exercise.gif&description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><strong>How to do it: </strong></p></div><div><ul><li>Start on all fours, with knees under hips and hands under shoulders.</li><li>Extend left leg straight behind you, keeping your foot flexed and toes pointed down toward the floor.</li><li>Return to the starting position.</li><li>Repeat on the other side.</li><li>Do 3 sets of 10 reps on each side.</li></ul></div><div><p><em>Pro tip:</em> Remember to keep your spine aligned and glutes engaged.</p></div><span class="css-zya54r"></span></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="customizing-your-workout">How to build a workout that works for you</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Finding your dream routine can take time. And that’s OK! Fitness isn’t one-size-fits-all. It’s all about finding the right balance and tools that work for you. Here are some ways you can personalize your workouts.</p></div><div><h3>1. Add weights</h3></div><div><p>Adding weights to your workout isn’t just bomb for how your bod looks. Pumping iron can <a href="https://www.sciencedirect.com/science/article/abs/pii/S0163834317301159" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">increase endorphins</a> and boost self-esteem. <em>Bonus:</em> <a href="https://pubmed.ncbi.nlm.nih.gov/22045416/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Research</a> suggests that a steady strengthening routine can help you get a better night of <a href="https://greatist.com/health/what-happens-when-you-dont-get-enough-sleep/" data-type="post" data-id="150294" class="content-link css-q7lbnd">shut-eye</a>.</p></div><div><h3>2. Pick your muscle groups</h3></div><div><p>There are lots of perks of a <a href="https://greatist.com/fitness/workout-routines-for-beginners/" data-type="post" data-id="162243" class="content-link css-q7lbnd">full-body workout</a>. But some folks see better results when they target one or two specific muscle groups at a time. This also gives your other muscles time to recover.</p></div><div><h3>3. Join the resistance</h3></div><div><p>Resistance bands are designed with <a href="https://greatist.com/move/compound-exercises/" data-type="post" data-id="121190" class="content-link css-q7lbnd">compound exercises</a> in mind. That means they can help engage your stabilizing muscles and improve the overall quality of your workouts. They also get major brownie points for being so <a href="https://greatist.com/move/resistance-band-exercises-to-do-on-vacation" class="content-link css-q7lbnd">lightweight and portable</a>.</p></div><div><h3>4. <strong>Grab your gear</strong></h3></div><div><p>You don’t need to spend big bucks on a brand-new #FitLife wardrobe. You just need a solid pair of <a href="https://greatist.com/move/expensive-exercise-shoes-worth-it" class="content-link css-q7lbnd">sneakers</a> and some breathable, supportive <a href="https://greatist.com/fitness/cheap-workout-clothes-used#1" class="content-link css-q7lbnd">clothing</a>.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="tips-for-beginners">Tips for exercise newbies</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Working out isn’t just about gains. Health and safety should always come first. Here are some tips to keep your workouts as safe and effective as possible:</p></div><div><ul><li><strong>Set realistic goals.</strong> You won’t see huge results overnight, fam. “Too often people set a goal that sounds good because it’s what society is telling us we should strive for, but in reality it is so far off what we really want for ourselves,” Edwards says. So take your time as you transition into your training.</li><li><strong>Drink up.</strong> <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1753-4887.2012.00530.x" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Studies</a> suggest that staying hydrated during a sweat sesh can help you maintain performance, lower your heart rate, and keep your fluid levels on fleek.</li><li><strong>Fuel smart.</strong> Try to eat 2–3 hours before your workout. Some delicious and nutritious choices: <a href="https://greatist.com/eat/overnight-oats-recipes-that-make-breakfast-a-breeze/" data-type="post" data-id="42329" class="content-link css-q7lbnd">Greek yogurt with oats</a>, <a href="https://greatist.com/eat/brown-rice-vs-white-rice/" data-type="post" data-id="282188" class="content-link css-q7lbnd">brown rice</a> with grilled chicken, or a <a href="https://greatist.com/eat/milkshake-inspired-protein-shake-recipes/" data-type="post" data-id="38564" class="content-link css-q7lbnd">protein smoothie</a>. </li><li><strong>Consistency is key.</strong> According to Edwards, consistency is more important than any specific program. “If you can find an activity you enjoy and will consistently do, you’ll be more likely to keep up with it rather than constantly starting and stopping,” he says.</li></ul></div><div><div id="widget_call_out_a9a64550-576d-4f5d-ae12-af9520b8ebe4" class="css-x626uz"><span style="font-size:0;line-height:0"></span><div class="css-1si3c39"><div class="css-xqvouu"><h3 class="css-ztyhkg"><div><span class="css-98kufj">The importance of good form</span></div></h3><div class="css-jlk88l"><p>Proper form can make or break your workout. Sloppy stances increase your risk of injury and reduce the effectiveness of each exercise.</p><p>Here are some tips to keep your form 10/10:</p><ul><li><strong>If it hurts, STOP.</strong> This isn’t the time to push it to the limit.</li><li><strong>Focus on each movement.</strong> Tweak your position if something feels awkward.</li><li><strong>Ease into it.</strong> <a rel="noopener noreferrer" href="https://environhealthprevmed.biomedcentral.com/articles/10.1186/s12199-019-0798-4" target="_blank" class="content-link css-q7lbnd">Research</a> suggests that keeping a slow and steady training pace can reduce your risk of injury.</li><li><strong>Get your blood flowing.</strong> Make sure you do a <a href="https://greatist.com/fitness/full-body-warmup-bodeefit/" class="content-link css-q7lbnd">warmup</a> before you start your workout. And don’t forget the <a href="https://greatist.com/fitness/cool-down-exercises-moves-to-do-after-any-workout/" data-type="post" data-id="29404" class="content-link css-q7lbnd">cooldown</a>!</li></ul><p>P.S. It’s OK to ask for help! Most gyms have personal trainers on hand. You can also reach out to a fitness pro via <a href="https://greatist.com/move/at-home-fitness-streaming" class="content-link css-q7lbnd">Zoom</a> if you want to stick to an at-home routine.</p></div></div></div><div class="css-1uwjw6e"><div></div><div></div></div></div></div><span class="css-zya54r"></span></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="tl-dr">tl;dr</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>This 20-minute workout routine is designed for folks who are new to fitness. It’ll help you build a fantastic foundation for your future fitness goals. Just remember that results take time. If you stick with the program, you’ll def notice a difference. You’ve got this!</p></div><div><p></p></div></div></article><span class="css-zya54r"></span></div><p data-testid="last-medically-reviewed" class="css-1kir5of"><span> </span></p><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">5 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Edwards B. (2021). Personal interview.</span><br/></cite></li><li class="css-1ivygmc"><cite><span>Goulet E. (2012). Dehydration and endurance performance in competitive athletes.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1753-4887.2012.00530.x">https://onlinelibrary.wiley.com/doi/full/10.1111/j.1753-4887.2012.00530.x</a></cite></li><li class="css-1ivygmc"><cite><span>Gujral S, et al. (2017). Exercise effects on depression: Possible neural mechanisms.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.sciencedirect.com/science/article/abs/pii/S0163834317301159">https://www.sciencedirect.com/science/article/abs/pii/S0163834317301159</a></cite></li><li class="css-1ivygmc"><cite><span>Kanda K, et al. (2019). Long-term effects of low-intensity training with slow movement on motor function of elderly patients: A prospective observational study.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://environhealthprevmed.biomedcentral.com/articles/10.1186/s12199-019-0798-4">https://environhealthprevmed.biomedcentral.com/articles/10.1186/s12199-019-0798-4</a></cite></li><li class="css-1ivygmc"><cite><span>Rocha Viana VA, et al. (2012). The effects of a session of resistance training on sleep patterns in the elderly.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/22045416/">https://pubmed.ncbi.nlm.nih.gov/22045416/</a></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a class="css-1olys1n twitter 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data-pin-href="https://www.pinterest.com/pin/create/button/?media=[object Object]&description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners&url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners%3Futm_medium%3Dsocial%26utm_source%3Dpinterest%26utm_campaign%3Dsocial-sharebar-referred-desktop" media="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-732x549-thumbnail.jpg"></a></div></div></div></div></div><div class="css-ymvo4b"><div class="css-9h4fiy"><div class="css-5p7hj4"></div></div><img class="css-1re8rpe" src="https://assets.healthline.com/content/Greatist_Logo_G_Black.svg" alt=""/><div class="css-9h4fiy"><div class="css-5p7hj4"></div></div></div><span class="css-zya54r"></span></div><section style="position:relative;margin-top:0" class="css-17lceqi"><div class="css-7bezlb"><div class="css-1072e5h"><div data-testid="byline"><section data-testid="byline" class="css-1gifkgx"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css">Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS</a>, <span>Fitness</span></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/lianna-bass">Lianna Bass</a></span></span></span></span> — <span> Updated on August 6, 2024</span></div></section></div></div></div><span class="css-zya54r"></span><div data-empty="true" class="css-1d8h8gm"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DMR1__slot" data-adbridg-ad-class="DMR1" data-ad="true" class="css-488q2e"></div></div><div class="css-h9jo37" data-dynamic-ads="true"><object type="text/html" 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Beginners|rn0" href="https://greatist.com/fitness/workout-routines-for-beginners?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">The Best Full-Body Workout Routine for Beginners</a><p><a class="css-2fdibo css-v34bze" data-event="engagement|bottom page content promo click|/fitness/workout-routines-for-beginners;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|The Best Full-Body Workout Routine for Beginners|rn0" href="https://greatist.com/fitness/workout-routines-for-beginners?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Ready to go from workout newbie to fitness pro? This one-week workout plan designed by a certified personal trainer can help you jump-start your…</a></p><a class="css-q7lbnd css-1sgs9s5" data-event="engagement|bottom page content promo click|/fitness/workout-routines-for-beginners;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|The Best Full-Body Workout Routine for Beginners|rn0" href="https://greatist.com/fitness/workout-routines-for-beginners?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right css-1bisyf5"></span></a></div></div></div><section class="css-17lceqi css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-1agfdnn"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-qdpzos"><span class="css-zya54r"></span></div><section class="css-17lceqi css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-1agfdnn"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-qdpzos"><div class="css-k3xa71"><span style="font-size:0;line-height:0"></span><figure class="css-1pvwan1"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/fitness/bodyweight-workout-for-beginners;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Fitness Newbie? 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content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|I Tried 6 Popular At-Home Workouts and This Is How It Went|rn3" href="https://greatist.com/move/at-home-fitness-streaming?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">With fitness all pivoting to streaming, we tried 6 of the most popular brands. Here are the pro and cons.</a></p><a class="css-q7lbnd css-1sgs9s5" data-event="engagement|bottom page content promo click|/move/at-home-fitness-streaming;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|I Tried 6 Popular At-Home Workouts and This Is How It Went|rn3" href="https://greatist.com/move/at-home-fitness-streaming?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right css-1bisyf5"></span></a></div></div></div><section class="css-17lceqi css-1ub4i5m"></section></div></div></li><li class="css-1agfdnn"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2 css-qdpzos"><div class="css-k3xa71"><span style="font-size:0;line-height:0"></span><figure class="css-1pvwan1"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/move/quiet-home-workout;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors|rn4" href="https://greatist.com/move/quiet-home-workout?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/04/KillerAtHomeWorkout_Feat-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/04/KillerAtHomeWorkout_Feat-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1olys1n css-zl3uk8" data-event="engagement|bottom page content promo click|/move/quiet-home-workout;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors|rn4" href="https://greatist.com/move/quiet-home-workout?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors</a><p><a class="css-2fdibo css-v34bze" data-event="engagement|bottom page content promo click|/move/quiet-home-workout;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors|rn4" href="https://greatist.com/move/quiet-home-workout?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Exercising at home doesn’t have to sound like an elephant stampede. 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Try this 20-minute at-home beginner workout. Expert-approved and doable, it’s perfect to kick-start your fitness goals from home.\u003c/p\u003e"},{"tagName":"p","source":"Starting a new exercise routine can be intimidating AF, especially if you’re new to fitness. But don’t worry! This 20-minute at-home workout for beginners is a great way to jump-start your #FitnessGoals. And the best part? You can do it all at home. Let’s kick it!"},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"widget":{"widgetFormat":"widget-call-out","items":[{"isBullets":true,"list":true,"headerTitle":["The best 20-minute at-home workout for beginners"],"content":[{"tagName":"p","source":"We talked with \u003ca href=\"http://www.bryantedwards.com/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eBryant D. Edwards\u003c/a\u003e, a certified personal trainer, to get his best tips for working out at home. According to Edwards, working out 2–4 times a week for 20–60 minutes is “more than enough to start.”"},{"tagName":"p","source":"These moves can help you build muscle and endurance as you get started. "},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"#bridge\" class=\"content-link css-q7lbnd\"\u003ebridge\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"#pushups\" class=\"content-link css-q7lbnd\"\u003eknee push-up\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"#hipabduction\" class=\"content-link css-q7lbnd\"\u003eside-lying hip abduction\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"#squat\" class=\"content-link css-q7lbnd\"\u003ewall squat\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"#donkeykick\" class=\"content-link css-q7lbnd\"\u003estraight-leg donkey kick\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","source":"\u003cem\u003eFYI:\u003c/em\u003e It’s important to talk with your doctor before starting a brand-new workout routine. "}]}]},"brandPage":{}},{"tagName":"div","source":"\u003cfigure class=\"css-16ep88b\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-197vr4y\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg\" alt=\"at home workout for beginners\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2F162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg\u0026description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eMihajlo Ckovric/Stocksy United\u003c/figcaption\u003e\u003c/figure\u003e"}]},{"id":"at-home-workout","title":"At-home workout","isCollapsable":false,"header":["20-minute at-home workout for beginners"],"body":[{"tagName":"p","source":"In a hurry to see some results? Here’s a workout for newbies that takes only about 20 minutes."},{"tagName":"h3","attributes":{"id":"bridge"},"source":"1. Bridge"},{"tagName":"p","source":"The \u003ca href=\"https://greatist.com/health/bridge-exercise/\" data-type=\"post\" data-id=\"162235\" class=\"content-link css-q7lbnd\"\u003ebridge\u003c/a\u003e will boost your booty all over. It works your gluteus maximus, medius, \u003cem\u003eand\u003c/em\u003e minimus muscles. It’ll also help get your \u003ca href=\"https://greatist.com/health/fat-burning-heart-rate\" class=\"content-link css-q7lbnd\"\u003eheart rate\u003c/a\u003e up before you move on to more challenging exercises."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F06%2FGRT-1.02.BridgePose.gif\u0026description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-1.02.BridgePose.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cstrong\u003eHow to do it: \u003c/strong\u003e"},{"tagName":"ul","source":"\u003cli\u003eLie flat on your back.\u003c/li\u003e\u003cli\u003eBend your knees and plant feet flat on the floor.\u003c/li\u003e\u003cli\u003eExtend arms at your sides and press palms into the floor.\u003c/li\u003e\u003cli\u003ePush your feet into the floor and raise your hips until your body forms a straight line from knees to shoulders.\u003c/li\u003e\u003cli\u003eSqueeze glutes and hold for a few seconds.\u003c/li\u003e\u003cli\u003eReturn to the starting position.\u003c/li\u003e\u003cli\u003eDo 3 sets of 10 reps.\u003c/li\u003e"},{"tagName":"p","source":"\u003cem\u003ePro tip:\u003c/em\u003e Place a folded towel under your neck for extra support. You can also use a \u003ca href=\"https://greatist.com/fitness/best-yoga-mat\" data-type=\"post\" class=\"content-link css-q7lbnd\"\u003eyoga mat\u003c/a\u003e to make things a little more comfy."},{"tagName":"h3","attributes":{"id":"pushups"},"source":"2. Knee push-up"},{"tagName":"p","source":"This is a great way to build strength and \u003ca href=\"https://greatist.com/health/how-to-increase-sex-stamina/\" data-type=\"post\" data-id=\"150269\" class=\"content-link css-q7lbnd\"\u003estamina\u003c/a\u003e as you work your way up to classic \u003ca href=\"https://greatist.com/fitness/bodyweight-push-up-variations\" class=\"content-link css-q7lbnd\"\u003epush-ups\u003c/a\u003e. It targets your pecs, core, \u003ca href=\"https://greatist.com/health/bodyweight-workout-for-shoulders\" class=\"content-link css-q7lbnd\"\u003eshoulders\u003c/a\u003e, and arms."},{"tagName":"p","source":"\u003cstrong\u003eHow to do it: \u003c/strong\u003e"},{"tagName":"ul","source":"\u003cli\u003eStart on hands and knees, keeping spine aligned and hands shoulder-width apart.\u003c/li\u003e\u003cli\u003eBend elbows to a 45-degree angle as you lower your body toward the floor.\u003c/li\u003e\u003cli\u003ePush your palms into the floor to raise yourself back up.\u003c/li\u003e\u003cli\u003eDo 3 sets of 8–10 reps.\u003c/li\u003e"},{"tagName":"p","source":"\u003cem\u003ePro tip:\u003c/em\u003e Keep your shins on the floor to take some pressure off your \u003ca href=\"https://greatist.com/move/knee-pain-relief/\" data-type=\"post\" data-id=\"39958\" class=\"content-link css-q7lbnd\"\u003eknees\u003c/a\u003e."},{"tagName":"h3","attributes":{"id":"hipabduction"},"source":"3. Side-lying hip abduction"},{"tagName":"p","source":"This one is \u003ca href=\"https://media4.giphy.com/media/n5PPLHMHS7M40/200.gif\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eall in the hips\u003c/a\u003e. The movements will help loosen tight muscles and strengthen your sides."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F06%2FGRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif\u0026description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-8.2.SideLyingHipAbductionWithExtension-400x400-1.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cstrong\u003eHow to do it: \u003c/strong\u003e"},{"tagName":"ul","source":"\u003cli\u003eLie on your right side with your legs stacked. (You can bend your right leg for more support.)\u003c/li\u003e\u003cli\u003eLift left leg up, then lower it toward the floor.\u003c/li\u003e\u003cli\u003eRepeat this motion.\u003c/li\u003e\u003cli\u003eSwitch sides.\u003c/li\u003e\u003cli\u003eShoot for 3 sets of 10 reps on each side.\u003c/li\u003e"},{"tagName":"p","source":"\u003cem\u003ePro tip:\u003c/em\u003e Add \u003ca href=\"https://greatist.com/fitness/walking-with-weights\" class=\"content-link css-q7lbnd\"\u003eankle weights\u003c/a\u003e or a \u003ca href=\"https://greatist.com/fitness/best-resistance-bands/\" data-type=\"post\" data-id=\"177731\" class=\"content-link css-q7lbnd\"\u003eresistance band\u003c/a\u003e if you want to kick it up a notch."},{"tagName":"h3","attributes":{"id":"squat"},"source":"4. Wall squat"},{"tagName":"p","source":"You’ll feel the burn in your \u003ca href=\"https://greatist.com/move/abs-workout-most-effective-core-moves-to-do-at-the-gym/\" data-type=\"post\" data-id=\"41668\" class=\"content-link css-q7lbnd\"\u003eabs\u003c/a\u003e, glutes, calves, and quads with this move. Wall squats can also help you learn to focus on your form and increase your stamina."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2FGRT-5.04.WallSquat.gif\u0026description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-5.04.WallSquat.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cstrong\u003eHow to do it: \u003c/strong\u003e"},{"tagName":"ul","source":"\u003cli\u003ePress your back flat against a wall.\u003c/li\u003e\u003cli\u003ePress your feet firmly into the floor, shoulder-width apart, about 2 feet in front of the wall.\u003c/li\u003e\u003cli\u003eBend your knees until they’re at a 90-degree angle. Keep your back pressed into the wall.\u003c/li\u003e\u003cli\u003eHold this position for up to 1 minute at a time.\u003c/li\u003e\u003cli\u003eSlowly return to the starting position.\u003c/li\u003e"},{"tagName":"p","source":"\u003cem\u003ePro tip:\u003c/em\u003e Try placing a \u003ca href=\"https://greatist.com/fitness/workout-stability-ball-exercises\" class=\"content-link css-q7lbnd\"\u003estability ball\u003c/a\u003e behind your back. It can increase your range of motion while reducing your risk of injury."},{"tagName":"h3","attributes":{"id":"donkeykick"},"source":"5. Straight-leg donkey kick"},{"tagName":"p","source":"This \u003ca href=\"https://greatist.com/move/bodyweight-butt-exercises\" class=\"content-link css-q7lbnd\"\u003ebootylicious\u003c/a\u003e exercise will help strengthen and tone your glutes. It also adds some sweet \u003ca href=\"https://greatist.com/health/shoulder-workout-at-home\" class=\"content-link css-q7lbnd\"\u003eshoulder\u003c/a\u003e action into the mix."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fat-home-workouts-for-beginners\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2F2222-Donkey_Kick-400x400-exercise.gif\u0026description=20-Minute%20Home%20Workouts%20Designed%20for%20Beginners\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/2222-Donkey_Kick-400x400-exercise.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cstrong\u003eHow to do it: \u003c/strong\u003e"},{"tagName":"ul","source":"\u003cli\u003eStart on all fours, with knees under hips and hands under shoulders.\u003c/li\u003e\u003cli\u003eExtend left leg straight behind you, keeping your foot flexed and toes pointed down toward the floor.\u003c/li\u003e\u003cli\u003eReturn to the starting position.\u003c/li\u003e\u003cli\u003eRepeat on the other side.\u003c/li\u003e\u003cli\u003eDo 3 sets of 10 reps on each side.\u003c/li\u003e"},{"tagName":"p","source":"\u003cem\u003ePro tip:\u003c/em\u003e Remember to keep your spine aligned and glutes engaged."}]},{"id":"customizing-your-workout","title":"Customizing your workout","isCollapsable":false,"header":["How to build a workout that works for you"],"body":[{"tagName":"p","source":"Finding your dream routine can take time. And that’s OK! Fitness isn’t one-size-fits-all. It’s all about finding the right balance and tools that work for you. Here are some ways you can personalize your workouts."},{"tagName":"h3","source":"1. Add weights"},{"tagName":"p","source":"Adding weights to your workout isn’t just bomb for how your bod looks. Pumping iron can \u003ca href=\"https://www.sciencedirect.com/science/article/abs/pii/S0163834317301159\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eincrease endorphins\u003c/a\u003e and boost self-esteem. \u003cem\u003eBonus:\u003c/em\u003e \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/22045416/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eResearch\u003c/a\u003e suggests that a steady strengthening routine can help you get a better night of \u003ca href=\"https://greatist.com/health/what-happens-when-you-dont-get-enough-sleep/\" data-type=\"post\" data-id=\"150294\" class=\"content-link css-q7lbnd\"\u003eshut-eye\u003c/a\u003e."},{"tagName":"h3","source":"2. Pick your muscle groups"},{"tagName":"p","source":"There are lots of perks of a \u003ca href=\"https://greatist.com/fitness/workout-routines-for-beginners/\" data-type=\"post\" data-id=\"162243\" class=\"content-link css-q7lbnd\"\u003efull-body workout\u003c/a\u003e. But some folks see better results when they target one or two specific muscle groups at a time. This also gives your other muscles time to recover."},{"tagName":"h3","source":"3. Join the resistance"},{"tagName":"p","source":"Resistance bands are designed with \u003ca href=\"https://greatist.com/move/compound-exercises/\" data-type=\"post\" data-id=\"121190\" class=\"content-link css-q7lbnd\"\u003ecompound exercises\u003c/a\u003e in mind. That means they can help engage your stabilizing muscles and improve the overall quality of your workouts. They also get major brownie points for being so \u003ca href=\"https://greatist.com/move/resistance-band-exercises-to-do-on-vacation\" class=\"content-link css-q7lbnd\"\u003elightweight and portable\u003c/a\u003e."},{"tagName":"h3","source":"4. \u003cstrong\u003eGrab your gear\u003c/strong\u003e"},{"tagName":"p","source":"You don’t need to spend big bucks on a brand-new #FitLife wardrobe. You just need a solid pair of \u003ca href=\"https://greatist.com/move/expensive-exercise-shoes-worth-it\" class=\"content-link css-q7lbnd\"\u003esneakers\u003c/a\u003e and some breathable, supportive \u003ca href=\"https://greatist.com/fitness/cheap-workout-clothes-used#1\" class=\"content-link css-q7lbnd\"\u003eclothing\u003c/a\u003e."}]},{"id":"tips-for-beginners","title":"Tips for beginners","isCollapsable":false,"header":["Tips for exercise newbies"],"body":[{"tagName":"p","source":"Working out isn’t just about gains. Health and safety should always come first. Here are some tips to keep your workouts as safe and effective as possible:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eSet realistic goals.\u003c/strong\u003e You won’t see huge results overnight, fam. “Too often people set a goal that sounds good because it’s what society is telling us we should strive for, but in reality it is so far off what we really want for ourselves,” Edwards says. So take your time as you transition into your training.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eDrink up.\u003c/strong\u003e \u003ca href=\"https://onlinelibrary.wiley.com/doi/full/10.1111/j.1753-4887.2012.00530.x\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eStudies\u003c/a\u003e suggest that staying hydrated during a sweat sesh can help you maintain performance, lower your heart rate, and keep your fluid levels on fleek.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eFuel smart.\u003c/strong\u003e Try to eat 2–3 hours before your workout. Some delicious and nutritious choices: \u003ca href=\"https://greatist.com/eat/overnight-oats-recipes-that-make-breakfast-a-breeze/\" data-type=\"post\" data-id=\"42329\" class=\"content-link css-q7lbnd\"\u003eGreek yogurt with oats\u003c/a\u003e, \u003ca href=\"https://greatist.com/eat/brown-rice-vs-white-rice/\" data-type=\"post\" data-id=\"282188\" class=\"content-link css-q7lbnd\"\u003ebrown rice\u003c/a\u003e with grilled chicken, or a \u003ca href=\"https://greatist.com/eat/milkshake-inspired-protein-shake-recipes/\" data-type=\"post\" data-id=\"38564\" class=\"content-link css-q7lbnd\"\u003eprotein smoothie\u003c/a\u003e. \u003c/li\u003e\u003cli\u003e\u003cstrong\u003eConsistency is key.\u003c/strong\u003e According to Edwards, consistency is more important than any specific program. “If you can find an activity you enjoy and will consistently do, you’ll be more likely to keep up with it rather than constantly starting and stopping,” he says.\u003c/li\u003e"},{"widget":{"widgetFormat":"widget-call-out","items":[{"isBullets":true,"list":true,"headerTitle":["The importance of good form"],"content":[{"tagName":"p","source":"Proper form can make or break your workout. Sloppy stances increase your risk of injury and reduce the effectiveness of each exercise."},{"tagName":"p","source":"Here are some tips to keep your form 10/10:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eIf it hurts, STOP.\u003c/strong\u003e This isn’t the time to push it to the limit.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eFocus on each movement.\u003c/strong\u003e Tweak your position if something feels awkward.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eEase into it.\u003c/strong\u003e \u003ca rel=\"noopener noreferrer\" href=\"https://environhealthprevmed.biomedcentral.com/articles/10.1186/s12199-019-0798-4\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eResearch\u003c/a\u003e suggests that keeping a slow and steady training pace can reduce your risk of injury.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eGet your blood flowing.\u003c/strong\u003e Make sure you do a \u003ca href=\"https://greatist.com/fitness/full-body-warmup-bodeefit/\" class=\"content-link css-q7lbnd\"\u003ewarmup\u003c/a\u003e before you start your workout. And don’t forget the \u003ca href=\"https://greatist.com/fitness/cool-down-exercises-moves-to-do-after-any-workout/\" data-type=\"post\" data-id=\"29404\" class=\"content-link css-q7lbnd\"\u003ecooldown\u003c/a\u003e!\u003c/li\u003e"},{"tagName":"p","source":"P.S. It’s OK to ask for help! Most gyms have personal trainers on hand. You can also reach out to a fitness pro via \u003ca href=\"https://greatist.com/move/at-home-fitness-streaming\" class=\"content-link css-q7lbnd\"\u003eZoom\u003c/a\u003e if you want to stick to an at-home routine."}]}]},"brandPage":{}}]},{"id":"tl-dr","isCollapsable":false,"header":["tl;dr"],"body":[{"tagName":"p","source":"This 20-minute workout routine is designed for folks who are new to fitness. It’ll help you build a fantastic foundation for your future fitness goals. Just remember that results take time. If you stick with the program, you’ll def notice a difference. You’ve got this!"},{"tagName":"p"}]}],"hasAffiliateLinks":false,"affiliates":[],"isDisclaimer":false,"isOwnedAndOperatedPresent":false,"propsFor":{"articleResources":[{"title":{"tagName":"span","source":"Edwards B. (2021). Personal interview."}},{"displayLink":"onlinelibrary.wiley.com/doi/full/10.1111/j.1753-4887.2012.00530.x","link":"https://onlinelibrary.wiley.com/doi/full/10.1111/j.1753-4887.2012.00530.x","title":{"tagName":"span","source":"Goulet E. (2012). Dehydration and endurance performance in competitive athletes."}},{"displayLink":"sciencedirect.com/science/article/abs/pii/S0163834317301159","link":"https://www.sciencedirect.com/science/article/abs/pii/S0163834317301159","title":{"tagName":"span","source":"Gujral S, et al. (2017). Exercise effects on depression: Possible neural mechanisms."}},{"displayLink":"environhealthprevmed.biomedcentral.com/articles/10.1186/s12199-019-0798-4","link":"https://environhealthprevmed.biomedcentral.com/articles/10.1186/s12199-019-0798-4","title":{"tagName":"span","source":"Kanda K, et al. (2019). Long-term effects of low-intensity training with slow movement on motor function of elderly patients: A prospective observational study."}},{"displayLink":"pubmed.ncbi.nlm.nih.gov/22045416/","link":"https://pubmed.ncbi.nlm.nih.gov/22045416/","title":{"tagName":"span","source":"Rocha Viana VA, et al. (2012). The effects of a session of resistance training on sleep patterns in the elderly."}}],"byline":{"authors":[{"id":424,"name":{"display":"Lianna Bass","first":"Lianna","last":"Bass"},"link":"/authors/lianna-bass","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eLianna Bass is a copywriter, editor, and journalist. She holds a BA in English from Monmouth University and an MA in Global Communications from the American University of Paris. When not working, Lianna enjoys traveling, making ravioli, and grunge music.\u003c/p\u003e\n"},"avatar":{"title":"","width":400,"height":400,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2022/05/liannabass.jpeg"}}],"medicalReviewers":[{"id":126,"name":{"display":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","first":"Daniel","last":"Bubnis, MS, NASM-CPT, NASE Level II-CSS"},"userLogin":"danbubnis71","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/daniel-bubnis-7343aa34/","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122514","specialties":[{"name":"Fitness"}],"guestTitle":"","bio":{"text":"\u003cp\u003e\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u003ci\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/span\u003e\u003c/i\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDaniel Bubnis is a nationally certified personal trainer who works independently in the Scranton, Pennsylvania area. His specialties include exercise science, health promotion, wellness, and fitness.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ePennsylvania State University, AA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMarywood University, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCalifornia University of Pennsylvania, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNASM Certified Personal Trainer\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDeveloped exercise programs for older adults with chronic health conditions and for adults with fibromyalgia and other pain syndromes\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":200,"height":200,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png"}}],"id":"gr-638735","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"editor":"Samantha Kostaras","factCheckedBy":"","factCheckers":[],"articleHistory":{"2021-06-28":{"updateReason":[],"authors":"Lianna Bass","editor":"Samantha Kostaras","copyEditor":"Jill Campbell","medicallyReviewedBy":"Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS"},"2024-08-06":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Lianna Bass","editor":"Samantha Kostaras"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1624863540,"display":"June 28, 2021"},"published":{"date":1624863540,"display":"June 28, 2021"},"lastUpdates":{"date":1722976621,"display":"August 6, 2024"},"modified":{"date":1722951472,"display":"August 6, 2024"}},"type":"healthfeature","language":"en"},"isCorp":false,"isReference":false,"isPremiumVideo":false,"isStandaloneVideo":false,"isStandaloneRecipe":false,"schemaObj":{"@context":"https://schema.org","publisher":{"@type":"Organization","name":"Greatist","logo":{"@type":"ImageObject","url":"https://www.healthline.com/hlcmsresource/images/frontend-static/greatist_logo_black.png"}},"@type":"Article","headline":"20-Minute Workout Routines for Beginners at Home","description":"Kickstart your fitness journey with this 20-minute beginner home workout. Get expert tips from trainer Bryant D. Edwards for easy and effective routines.","keywords":"workout routines for beginners at home","author":{"@type":"Person","name":"Lianna Bass"},"lastReviewed":"2021-06-28T06:59:00Z","url":"https://greatist.com/fitness/at-home-workouts-for-beginners","datePublished":"2021-06-28T06:59:00Z","dateModified":"2024-08-06T20:37:01Z","articleSection":"Fitness,Health","correction":{"@type":"CorrectionComment","text":"The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic.","datePublished":"2024-08-06"},"reviewedBy":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","primaryImageOfPage":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-1296x728-header_body.jpg"],"thumbnail":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/162242-grt-The-Best-20-Minute-At-Home-Workout-for-Beginners-732x549-thumbnail.jpg"]},"hero":{}}},"ampLibs":{},"scrollArticles":[{"title":["The Best Full-Body Workout Routine for Beginners"],"text":["Ready to go from workout newbie to fitness pro? This one-week workout plan designed by a certified personal trainer can help you jump-start your…"],"link":"/fitness/workout-routines-for-beginners","imageAlt":"The Best Full-Body Workout Routine for Beginners","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-Gym-Female-Locker-Socks-732x549-Thumbnail-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Jake Tipane, CPT","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/04/Jake_Tipane_200x200.png","width":200,"height":200,"altText":""},"specialties":[]},"isNutrition":false,"authors":[{"id":2931,"name":{"display":"Andreia Esteves","first":"Andreia","last":"Esteves"},"userLogin":"aesteves","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/andreia-esteves","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eAndreia is a freelance writer covering all things mental health, literature, and psychology. When not writing, you’ll find her twirling in a ballet class, or cozying up with a book.Talk to her about untranslatable words, vegan cupcakes, and stationery supplies. Find more of her work at \u003ca class=\"waffle-rich-text-link\" href=\"http://andreiaesteves.com/\"\u003eandreiaesteves.com\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/headshot_andreia-Andreia-Esteves.png"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Fitness Newbie? Try This Bodyweight Workout for Beginners"],"text":["Follow this 20- to 30-minute workout 2 or 3 times a week. These exercises are for everyone — even if you’ve never set foot in a gym."],"link":"/fitness/bodyweight-workout-for-beginners","imageAlt":"Fitness Newbie? Try This Bodyweight Workout for Beginners","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/172449-grt-Bodyweight-Workout-for-Beginners-732x549-Feature-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Jake Tipane, CPT","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/04/Jake_Tipane_200x200.png","width":200,"height":200,"altText":""},"specialties":[]},"isNutrition":false,"authors":[{"id":1410,"name":{"display":"Alysa Hullett","first":"Alysa","last":"Hullett"},"userLogin":"ahullet","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/alysa-hullett","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eAlysa Hullett is a writer with work in outlets like Healthline, Greatist and the Seattle Times. Her current work revolves around themes of health, science, art and community.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["The 24 Best Pieces of Home Workout Equipment to Whoop Your A** into Shape at Home"],"text":["Get everything you need for the ultimate workout at home with our list of the best home workout equipment. "],"link":"/fitness/best-home-workout-equipment","imageAlt":"The 24 Best Pieces of Home Workout Equipment to Whoop Your A** into Shape at Home","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/10/226053-Heres-All-the-Workout-Equipment-You-Need-to-Whoop-Your-A-into-Shape-at-Home-732x549-feature.jpg","isNutrition":false,"authors":[{"id":1547,"name":{"display":"Stacey L. Nash","first":"Stacey L.","last":"Nash, CPT"},"userLogin":"slnash","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/stacey-l-nash","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eIn addition to writing for Greatist and PsychCentral, Stacey L. Nash writes for BobVila.com, theSpruce.com, and various health and fitness sites around the web. Outside of work, she enjoys running, weightlifting, hiking, and annoying her children by singing too loud. She nerds out over shows with the word \u0026#8220;star\u0026#8221; in the title like \u0026#8220;Star Trek,\u0026#8221; \u0026#8220;Star Wars,\u0026#8221; and \u0026#8220;Stargate-SG1.\u0026#8221;\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/StaceyNash_Headshot_square-Stacey-L.-Nash.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["I Tried 6 Popular At-Home Workouts and This Is How It Went"],"text":["With fitness all pivoting to streaming, we tried 6 of the most popular brands. Here are the pro and cons."],"link":"/move/at-home-fitness-streaming","imageAlt":"I Tried 6 Popular At-Home Workouts and This Is How It Went","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/04/149185_-GRT_I-Tried-6-Popular-At-Home-Workouts-and-This-Is-How-It-Went_732x549-thumbnail_v2-732x549.jpg","isNutrition":false,"authors":[{"id":846,"name":{"display":"Haley Moss","first":"Haley","last":"Moss"},"userLogin":"hmoss","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":""},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors"],"text":["Exercising at home doesn’t have to sound like an elephant stampede. Here’s the quiet workout you — and those around you — will love."],"link":"/move/quiet-home-workout","imageAlt":"The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/04/KillerAtHomeWorkout_Feat-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2625,"name":{"display":"Erin Kelly","first":"Erin","last":"Kelly"},"userLogin":"erin-kelly-266-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/erin-kelly","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eErin Kelly is a writer, triathlete and RRCA-certified Level 1 running coach living in New York City. Her talents include waking up insanely early for The Rise NYC, running long distances, and making large portions of food disappear.\u003c/p\u003e\n"},"avatar":{"title":"","width":355,"height":355,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/erin-kelly-900x900_0.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Why Does My Side Hurt When I Run? Causes and Prevention Tips"],"text":["Wondering why your side hurts when you run? Find out the common causes and simple tips to ease the pain and run comfortably."],"link":"/health/why-does-my-side-hurt-when-i-run","imageAlt":"Why Does My Side Hurt When I Run? Causes and Prevention Tips","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/GRT-female-running-732x549-thumb.jpg","isNutrition":false,"authors":[{"id":1410,"name":{"display":"Alysa Hullett","first":"Alysa","last":"Hullett"},"userLogin":"ahullet","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/alysa-hullett","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eAlysa Hullett is a writer with work in outlets like Healthline, Greatist and the Seattle Times. Her current work revolves around themes of health, science, art and community.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength"],"text":["Explore the benefits of rucking and how adding weight to your walk can enhance fitness, build strength, and improve endurance."],"link":"/fitness/rucking-benefits","imageAlt":"Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Rucking_Fitness_Trail-732x549-Thumbnail.jpg","isNutrition":false,"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"userLogin":"zsherrell","links":{"website":"http://www.premiumhealthcontent.com","facebook":"https://www.facebook.com/ziahealthwriter","linkedin":"https://www.linkedin.com/in/freelance-healthcare-writer/","twitter":"/ziahealthwriter","instagram":"https://www.instagram.com/ziahealthwriter","tiktok":""},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eZia Sherrell is a \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\"\u003ehealth copywriter\u003c/a\u003e and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\"\u003edigital health journalist\u003c/a\u003e with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. 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When not writing, you’ll find her twirling in a ballet class, or cozying up with a book.Talk to her about untranslatable words, vegan cupcakes, and stationery supplies. Find more of her work at \u003ca class=\"waffle-rich-text-link\" href=\"http://andreiaesteves.com/\"\u003eandreiaesteves.com\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/headshot_andreia-Andreia-Esteves.png"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Fitness Newbie? Try This Bodyweight Workout for Beginners"],"text":["Follow this 20- to 30-minute workout 2 or 3 times a week. These exercises are for everyone — even if you’ve never set foot in a gym."],"link":"/fitness/bodyweight-workout-for-beginners","imageAlt":"Fitness Newbie? 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She nerds out over shows with the word \u0026#8220;star\u0026#8221; in the title like \u0026#8220;Star Trek,\u0026#8221; \u0026#8220;Star Wars,\u0026#8221; and \u0026#8220;Stargate-SG1.\u0026#8221;\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/StaceyNash_Headshot_square-Stacey-L.-Nash.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["I Tried 6 Popular At-Home Workouts and This Is How It Went"],"text":["With fitness all pivoting to streaming, we tried 6 of the most popular brands. Here are the pro and cons."],"link":"/move/at-home-fitness-streaming","imageAlt":"I Tried 6 Popular At-Home Workouts and This Is How It Went","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/04/149185_-GRT_I-Tried-6-Popular-At-Home-Workouts-and-This-Is-How-It-Went_732x549-thumbnail_v2-732x549.jpg","isNutrition":false,"authors":[{"id":846,"name":{"display":"Haley Moss","first":"Haley","last":"Moss"},"userLogin":"hmoss","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":""},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors"],"text":["Exercising at home doesn’t have to sound like an elephant stampede. Here’s the quiet workout you — and those around you — will love."],"link":"/move/quiet-home-workout","imageAlt":"The Quiet Workout: A Killer Home Routine That Won’t Annoy Your Neighbors","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/04/KillerAtHomeWorkout_Feat-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2625,"name":{"display":"Erin Kelly","first":"Erin","last":"Kelly"},"userLogin":"erin-kelly-266-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/erin-kelly","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eErin Kelly is a writer, triathlete and RRCA-certified Level 1 running coach living in New York City. Her talents include waking up insanely early for The Rise NYC, running long distances, and making large portions of food disappear.\u003c/p\u003e\n"},"avatar":{"title":"","width":355,"height":355,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/erin-kelly-900x900_0.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Why Does My Side Hurt When I Run? Causes and Prevention Tips"],"text":["Wondering why your side hurts when you run? Find out the common causes and simple tips to ease the pain and run comfortably."],"link":"/health/why-does-my-side-hurt-when-i-run","imageAlt":"Why Does My Side Hurt When I Run? 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Her current work revolves around themes of health, science, art and community.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength"],"text":["Explore the benefits of rucking and how adding weight to your walk can enhance fitness, build strength, and improve endurance."],"link":"/fitness/rucking-benefits","imageAlt":"Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Rucking_Fitness_Trail-732x549-Thumbnail.jpg","isNutrition":false,"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"userLogin":"zsherrell","links":{"website":"http://www.premiumhealthcontent.com","facebook":"https://www.facebook.com/ziahealthwriter","linkedin":"https://www.linkedin.com/in/freelance-healthcare-writer/","twitter":"/ziahealthwriter","instagram":"https://www.instagram.com/ziahealthwriter","tiktok":""},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eZia Sherrell is a \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\"\u003ehealth copywriter\u003c/a\u003e and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\"\u003edigital health journalist\u003c/a\u003e with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. 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