{"id":49023,"date":"2023-02-10T16:00:34","date_gmt":"2023-02-10T16:00:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=49023"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"beginner-workout-at-home-without-equipment","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/","title":{"rendered":"Beginner Workout At Home Without Equipment: Useful Tips &#038; Exercise To Help You Get Fit At Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#How_Can_A_Beginner_Start_Working_Out_At_Home\" >How Can A Beginner Start Working Out At Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#1_Start_With_Your_WhyGoal\" >1. Start With Your Why\/Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#2_Set_UpDedicate_A_Spot_To_Working_Out\" >2. Set Up\/Dedicate A Spot To Working Out<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#3_Pick_A_Program_That_You_Are_Comfortable_With_And_One_That_Helps_You_Work_Towards_Your_Goal\" >3. Pick A Program That You Are Comfortable With And One That Helps You Work Towards Your Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#4_Track_Your_Progress_But_Do_Not_Be_Obsessive_About_It\" >4. Track Your Progress But Do Not Be Obsessive About It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#5_Get_An_Accountability_Buddy\" >5. Get An Accountability Buddy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#Is_30_Minutes_Of_Exercise_A_Day_Enough_For_Beginners\" >Is 30 Minutes Of Exercise A Day Enough For Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#The_Best_Exercises_For_A_Beginner_Workout_At_Home_Without_Equipment_For_Female\" >The Best Exercises For A Beginner Workout At Home Without Equipment For Female<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#Is_10_Minutes_Of_Exercise_Enough_For_Beginners\" >Is 10 Minutes Of Exercise Enough For Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#What_Can_15_Minutes_Of_Exercise_Do_For_You\" >What Can 15 Minutes Of Exercise Do For You?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">By now we all know that working out has numerous benefits. From helping you lose weight, building muscles that give you a lean and trim figure, improving your mood and increasing energy levels to improving sleep, combating health conditions (especially in relation to chronic illnesses), and even putting the spark back in your sex life, the benefits are endless.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have been thinking about getting into fitness, but aren\u2019t too sure that the gym is for you, then trying a beginner workout at home without equipment is the best starting point for you. With an easy beginner workout at home without equipment, you are able to familiarize yourself with most exercises and you are able to learn more about how your body moves without the extra resistance of weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Non-weighted home workouts are also safer for beginners. They give you a better chance of mastering exercise moves and postures, without hurting yourself using extra weights. If this sounds like something that you would be interested in giving a try, stick around to learn more about how to make a beginner workout plan, how much time you need to spend exercising as a beginner to see results or gain benefits, which workouts to do, and much more.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Workout_At_Home_Without_Equipment\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Workout_At_Home_Without_Equipment\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_A_Beginner_Start_Working_Out_At_Home\"><\/span><b>How Can A Beginner Start Working Out At Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having a plan is the best way to ensure that you succeed in every new endeavor &#8211; including working out. Here are somethings that you should do\/have before starting your beginner <a href=\"https:\/\/betterme.world\/articles\/dancing-workouts-at-home\/\">workout at home<\/a> without equipment plan<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Start_With_Your_WhyGoal\"><\/span>1. Start With Your Why\/Goal<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sit with a pen and a book or with your iPad and think about why you are choosing to exercise. Is it to improve your health? Lose those five to 10 pounds that you\u2019ve been saying you\u2019ll lose for the past two years? To finally be able to participate in a marathon? Pick your reason and write it down. This will be your inspiration to keep exercising and eating healthy.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Set_UpDedicate_A_Spot_To_Working_Out\"><\/span>2. Set Up\/Dedicate A Spot To Working Out<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For those with larger apartments, you could dedicate an entire room to be your workout spot. If you don&#8217;t have as much space, a corner of your living room, bedroom or even the balcony is enough. Just make sure that you can move around comfortably without bumping into the wall or furniture. One of the best things about working with just your body is that you do not need much space as you aren\u2019t storing any weights.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Pick_A_Program_That_You_Are_Comfortable_With_And_One_That_Helps_You_Work_Towards_Your_Goal\"><\/span>3. Pick A Program That You Are Comfortable With And One That Helps You Work Towards Your Goal<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is where a <a href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\">beginner<\/a> workout plan comes in. As a person new to fitness, you might be tempted to jump straight into the hardest workouts, as you aim to push yourself as hard as you can to reach your goals. This is a terrible idea. When you do this, you are very likely to not only burnout quickly and drop out of your training plan, but to also injure yourself. Start small with an easy beginner workout at home, without equipment and build up on it in the next few weeks\/months.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Track_Your_Progress_But_Do_Not_Be_Obsessive_About_It\"><\/span>4. Track Your Progress But Do Not Be Obsessive About It<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-can-a-sport-band-help-you-track-progress\/\">Tracking your progress<\/a> is a great way to see if your efforts are paying off. However, a downside that many do not consider is being too obsessive about the scale &#8211; especially for those on a beginner workout at home without equipment for weight loss plan &#8211; can be harmful to them and their mental health. Remember that weight loss, and fitness in general is not linear. Progress takes time and patience.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Get_An_Accountability_Buddy\"><\/span>5. Get An Accountability Buddy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having a friend or partner who helps you stay on track is a fantastic way to ensure that you don\u2019t get off track and actually put in the work to achieve your goals. If you do not have any family or friends who can be a workout\/accountability partner, join online forums, meet people who are working towards the same goals, make friends and have them be your accountability partners.<\/span><\/p>\n<p><strong><em>Read More: <\/em><\/strong><a href=\"https:\/\/betterme.world\/articles\/weekly-workout-plan-at-home\/\"><em>Weekly Workout Plan at Home \u2013 Reap a Toned and Healthy Body with No Gym Membership<\/em><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38873\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427-1024x576.png\" alt=\"beginner workout at home without equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_30_Minutes_Of_Exercise_A_Day_Enough_For_Beginners\"><\/span><b>Is 30 Minutes Of Exercise A Day Enough For Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is. While you can, you certainly do not need to spend more than 30 minutes a day working out to reap any benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">Physical Activity Guidelines for Americans<\/span><\/i><span style=\"font-weight: 400;\"> by the <\/span><i><span style=\"font-weight: 400;\">U.S Department of Health and Human Services,<\/span><\/i><span style=\"font-weight: 400;\"> working out for 30 minutes a day is enough to keep you in great health and reduce the risk of the many chronic illnesses that affect the majority of the population today (<\/span><a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/physical-activity-guidelines\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/i><span style=\"font-weight: 400;\"> further states that to maintain your current weight, 150 minutes of moderate-intensity exercise &#8211; working out 30 minutes a day for 5 days a week &#8211; is enough to help you lose weight. If you are looking to lose weight the same 30 minutes are enough, but only if you fix your diet and reduce the amount of calories you\u2019re eating and drinking. Failure to do this means you\u2019ll be working out longer and at a higher intensity (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; which in the long run is not really sustainable and might not give you the desired result. Exercise plus diet are essential for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study published in 2012 in <\/span><i><span style=\"font-weight: 400;\">The American Journal of Physiology<\/span><\/i><span style=\"font-weight: 400;\">, researchers found that after working out for <a href=\"https:\/\/betterme.world\/articles\/is-30-minutes-of-exercise-enough\/\">30 minutes<\/a> a day for 30 minutes a day, previously sedentary, overweight men lost about the same amount of weight as men who worked out for an hour a day (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpregu.00141.2012\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, yes. 30 minutes of <a href=\"https:\/\/betterme.world\/articles\/7-day-at-home-workout-plan\/\">exercise a day<\/a> is enough for beginners to stay healthy, maintain and even lose weight.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Workout_At_Home_Without_Equipment\" rel=\"noopener\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Workout_At_Home_Without_Equipment\"><img decoding=\"async\" class=\"aligncenter wp-image-38835 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-1024x576.png\" alt=\"beginner workout at home without equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Exercises_For_A_Beginner_Workout_At_Home_Without_Equipment_For_Female\"><\/span><b>The Best Exercises For A Beginner Workout At Home Without Equipment For Female<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Please note that exercises are not gendered or rather gender\/sex specific so if you are looking for a beginner workout at home <a href=\"https:\/\/betterme.world\/articles\/cardio-workouts-at-home\/\">without equipment<\/a> for male, the following exercises will work for you too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best and easiest to do home workouts that do not include equipment include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio<\/b><span style=\"font-weight: 400;\"> &#8211; These include <a href=\"https:\/\/betterme.world\/articles\/benefits-of-running-in-the-morning\/\">running<\/a> (at a park, around your home, or in place), walking (slowly or briskly), jogging, jump rope (if you do not have a rope, simulating the movement with your hands works too), jumping jacks, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full body bodyweight exercises<\/b><span style=\"font-weight: 400;\"> &#8211; Squat jumps, walking lunges, pull ups, push ups, kickboxing, bear crawls, handstands, <a href=\"https:\/\/betterme.world\/articles\/burpee-benefits\/\">burpees<\/a>, mountain climbers, planks, etc.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_10_Minutes_Of_Exercise_Enough_For_Beginners\"><\/span><b>Is 10 Minutes Of Exercise Enough For Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, and no.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">10 minutes of exercise is certainly better than not working out at all and just living a sedentary lifestyle. However, if you are looking for a real and long-term change in your health or weight, 10 minutes just won\u2019t cut it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As mentioned above, 30 minutes of exercise a day are the minimum advised for people to do. If exercising for 30 straight minutes is too much for you, try breaking your exercises into 10 minute sessions of continuous moderate activity three times a day. This will get you to the minimum requirement of <a href=\"https:\/\/betterme.world\/articles\/working-out-30-minutes-a-day\/\">30 minutes<\/a> without overwhelming you.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_15_Minutes_Of_Exercise_Do_For_You\"><\/span><b>What Can 15 Minutes Of Exercise Do For You?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As stated above, 30 minutes of exercise is the best if you want to see real changes. However, if you can only spare 15 minutes to workout, then go on and get that workout in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">American College of Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\">, just 10 to 15 minutes of exercise is a great starting point for anyone who has been inactive for a long time (<\/span><a href=\"https:\/\/www.exerciseismedicine.org\/assets\/page_documents\/EIM%20Rx%20series_Apparently%20Healthy%20Inactive(3).pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Remember, it\u2019s always better to start small than to push yourself too far. Exercising for just 15 minutes is also a fantastic way to improve your mental and cardiovascular health. Especially if you give your all during those 15 minutes.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A beginner workout at home without equipment plan is the easiest thing to do. With a little motivation, discipline, and some extra space in your house, you can reach your goals in no time. Remember to start small, pace yourself, and above all, fix your diet if you\u2019d like to see some real changes. If you have any chronic illness, please be sure to first speak to your doctor to ensure that you are being safe and won&#8217;t harm yourself.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Workout_At_Home_Without_Equipment\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>By now we all know that working out has numerous benefits. From helping you lose weight, building muscles that give you a lean and trim figure, improving your mood and increasing energy levels to improving sleep, combating health conditions (especially in relation to chronic illnesses), and even putting the spark back in your sex life, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":49024,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50,49],"tags":[],"coauthors":[109],"class_list":["post-49023","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginner Workout At Home Without Equipment: Useful Tips &amp; Exercise To Help You Get Fit At Home - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 BEGINNER WORKOUT AT HOME WITH NO EQUIPMENT \u27a4 Check out for the best tips on how to start as well as simple exercise to begin with.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Workout At Home Without Equipment: Useful Tips &amp; Exercise To Help You Get Fit At Home\" \/>\n<meta property=\"og:description\" content=\"\u2605 BEGINNER WORKOUT AT HOME WITH NO EQUIPMENT \u27a4 Check out for the best tips on how to start as well as simple exercise to begin with.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1727599276-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1481\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Beginner Workout At Home Without Equipment: Useful Tips &#038; Exercise To Help You Get Fit At Home\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/\"},\"wordCount\":1488,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1727599276-scaled.jpg\",\"articleSection\":[\"Bodyweight Training\",\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">By now we all know that working out has numerous benefits. From helping you lose weight, building muscles that give you a lean and trim figure, improving your mood and increasing energy levels to improving sleep, combating health conditions (especially in relation to chronic illnesses), and even putting the spark back in your sex life, the benefits are endless.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you have been thinking about getting into fitness, but aren\u2019t too sure that the gym is for you, then trying a beginner workout at home without equipment is the best starting point for you. With an easy beginner workout at home without equipment, you are able to familiarize yourself with most exercises and you are able to learn more about how your body moves without the extra resistance of weights.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Non-weighted home workouts are also safer for beginners. They give you a better chance of mastering exercise moves and postures, without hurting yourself using extra weights. If this sounds like something that you would be interested in giving a try, stick around to learn more about how to make a beginner workout plan, how much time you need to spend exercising as a beginner to see results or gain benefits, which workouts to do, and much more.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Can A Beginner Start Working Out At Home?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Having a plan is the best way to ensure that you succeed in every new endeavor - including working out. Here are somethings that you should do\/have before starting your beginner <a href=\\\"https:\/\/betterme.world\/articles\/dancing-workouts-at-home\/\\\">workout at home<\/a> without equipment plan<\/span>\\r\\n<h3>1. 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Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Beginner Workout At Home Without Equipment: Useful Tips &#038; Exercise To Help You Get Fit At Home","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/"},"wordCount":1488,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-workout-at-home-without-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1727599276-scaled.jpg","articleSection":["Bodyweight Training","Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">By now we all know that working out has numerous benefits. 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