Ready to dive into the world of fitness, but no clue where to begin? Well, you have come to the right place!

This at-home full-body workout for women is perfect for you if you are looking to take the first step into a fit and healthy lifestyle. 

This workout is for you if you are a complete beginner and want a quick go-to workout from home without any equipment. 

Do not worry if the workout is too difficult for you. Because I have provided you with easier variations for all the exercises. 

Remember that the first step is always the hardest. So get up and get moving!

Directions

This workout consists of 10 exercises. Repeat each of the exercises for 10 to 12 repetitions (or as mentioned in the directions section of each exercise). 

Do not go too fast or too slow. Follow a medium pace throughout. 

After completing 1 round of all exercises, repeat the set again to have a complete 20-minute workout. Take 5 to 10 seconds of rest between exercises.

For best results, repeat this full-body toning workout, 3 to 5 times a week.

Exercises

1. Jumping Jacks

Steps 

  • Start by standing up with your feet close together, knees bent and hands by your side
  • With a slight jump, open your legs and arms to your sides. Your feet should land beyond your shoulders and arms above your head
  • With a slight jump again come back to the starting position
  • Try to keep your core (abdominal muscles) engaged throughout the exercise and always have a slight bend in your knees

Easier Variation

Instead of jumping, alternately bring your legs side to side, one leg at a time. Arm movement should be the same.

Repetitions 

Repeat for 12 to 15 times. For the easier variation, repeat 12 to 15 times on each leg.

Muscle groups worked on 

Jumping jack is a cardiovascular exercise which gets your heart rate up that ultimately leads to the burning of body fat. Apart from this, it also works on all major muscle groups of your body like thighs, calves, shoulders, etc.

This exercise acts as a full-body warm-up so that you can ease into the rest of the workout.

2. Squats

Steps 

  • Start by standing with your feet hip-width apart (or slightly more than that) and slightly pointing outwards
  • Place your arms pointing straight forward and parallel to the floor. Or you can also hold your hands together in front of your chest
  • Now slowly sit back till your butt is parallel to the floor while keeping your abs engaged. Remember not to bend from your knees
  • As you sit back, feel your weight shifting to your heels
  • Do not put your weight on your toes. All your weight should be on your heels
  • Now slowly come back up to the starting position

Easier Variation

While sitting back, bring your butt halfway down only, instead of bringing it parallel to the floor. 

Progress towards bringing your butt down lower and lower each time you do it. And within no time you would be able to bring your butt down parallel to the floor.

Repetitions 

Repeat for 10 to 12 times. 

Muscle groups worked on 

Squats when done with correct form, work majorly on your leg and glute muscles. It also works on your abdominal muscles, provided you keep them engaged while performing the exercise.

Apart from that, squats also work on your lower body balance and mobility.

Not just this, it also helps in strengthening your bones and joints. This is because squats strengthen your leg muscles and thus provide better support to your joints.

Caution

  • Do not let your knees drop inwards
  • Do not shift your weight towards your toes
  • Make sure that you are not starting the movement from your knees
  • Have a straight back
  • Stop the exercise immediately if you feel any pain in your knees. Try to get the correct form right before proceeding. Remember, a squat when done correctly should not cause any pain in your knees

This exercise is a must-do when it comes to total-body workouts as it is one of the most important compound movements. 

Although this can act as the perfect beginner workout at home without any equipment, you may hold some heavy object for added resistance if the above versions are too easy for you.

3. Downward-Facing Dog

Steps 

  • For performing Downward-facing dog or Adho Mukha Shavanasana, start by coming onto the floor on your hands and knees. 
  • Place your knees directly below your hips and hands in front of your shoulders. Keep your toes curled and your palms placed firmly on your mat
  • Now exhale and lift your knees from the ground and straighten it while keeping a slight bend in your knees. You will be forming an inverted triangle shape with your body
  • After you are comfortable, try to push your thighs outwards and try and press your heels to the ground
  • Try to hold this pose for about 45 secs to 1 minute and then come bring your knees back to the ground

Easier Variation

The easier variation for this would be to hold this position for a shorter duration like between 20 to 30 secs

Repetitions 

Repeat for 10 to 12 times. 

Muscle groups worked on 

This exercise is a part of Surya Namaskar (or Sun Salutations) and forms an integral part of Yoga. 

By doing this exercise, you will be feeling a deep stretch in your hamstring (back of your thighs) and calf muscles. This helps strengthen your legs and increase flexibility.

It also works majorly on your arms, mainly shoulders and thus helps in building upper body strength. It works on your entire core as your abdominal muscles are engaged while holding this pose.

To add to the above list, one of the most wonderful benefits is that downward-facing dog also acts as an exercise for your brain. Since you are in an inverted position, blood flows to your brain which instantly increases your energy and helps you focus.

Caution

  • Do not lock your knees or elbows while holding the pose
  • Try and keep and neutral spine

4. Pushups on your knees

Steps 

  • For doing knee pushups, start with the plank position with a straight back and wrists below your shoulders
  • Come down on your knees. Lay the part of your legs beneath your knees flat on the ground
  • Adjust your hands so that they are slightly more than shoulder-width
  • Now bend your elbows and come down as far as possible and then push back up with your arms
  • Engage your core while doing this exercise

Easier Variation

If knee pushups are too much for you, I get that as I was there. No worries as there is an easier variation of the push up which is wall pushups. It literally means doing pushups against the wall. 

Start by standing near a wall and place your hands firmly up against the wall slightly wider than shoulder-width. Now bring your feet at least a few feet away from the wall so that you are in an inclined position. 

The farther away you are from the wall, the more challenging it gets. So find a comfortable position for yourself.

Then perform the same movement mentioned in the above steps, the only difference being that you will be standing vertically and you will be using the wall instead of the floor.

Unlike regular pushups, the force of gravity won’t pull you down while doing wall pushups, thus making it much simpler.

Repetitions 

Repeat for 10 to 12 times. 

Muscle groups worked on 

Pushups are a must-do for anyone looking to increase their upper body strength

It primarily works on your chest and tricep muscles

Apart from that it also works on your shoulder, back and abdominal muscle groups, thus making it a versatile exercise.

Caution

  • Do not lock your elbows at any point in the exercise
  • Keep neutral neck and spine throughout
  • While doing knee pushups, roll forward so as to rest on the front part of your knee balls rather than the back part

For all of you absolute beginners, start with the wall pushups and slowly progress towards knee pushups. And trust me, you will be doing full-blown pushups in no time!

5. Alternating Forward Lunges

Steps 

  • To start with forward lunge also known as the split squat, start by standing straight with your feet hip-width apart and your hands on your hips
  • Now take a step forward with your right foot and place it in front of you so that both your knees form a right angle
  • Make sure all your weight is on your right knee and engage your core throughout
  • Now lift your right foot and come back to the starting position while driving back off your right heel
  • Repeat alternately on both legs

Easier Variation

You can make the exercise easier for you by lunging down only halfway, rather than forming a right angle on both your knees. 

You may also reduce the repetitions to whatever feels comfortable for you.

Repetitions 

Repeat for 8 to 10 times on each leg. 

Muscle groups worked on 

Forward lunges and all its variations are single-legged exercises which makes it easier to work on each of your legs individually.

The major muscle groups worked in this exercise are quadriceps, hamstrings, calves, hips, glutes, core and your inner and outer thighs.

Caution

  • To start with, keep a straight back and a wide stance with your legs
  • Do not let your knees buckle in 
  • While coming down to a lunge position, do not let your knee go forward past your foot
  • The heel of the leg that is in front should be placed firmly on the floor and should not be lifted off the floor
  • Keep your back straight and engage your core throughout
  • Stop immediately if you feel any pain in your knee joints. Correct your form and try to get the exercise right

Lunges are great to even out muscle imbalances which is a common problem amongst many beginners. It also greatly helps in building lower body strength. So get lunging! 

6. High Knees 

Steps 

  • Start by standing straight with your feet hip-width apart
  • Then with a jump bring your right knee upward so as to form a right angle with your knee. Simultaneously bring your left arm up imitating a running movement
  • Then repeat the same on your left leg while driving your knees towards your chest before bringing your right foot down
  • Keep alternating this movement on both your legs while keeping your abs engaged

Easier Variation

If jumping is too much for you, do not worry! You can simply march on your place without jumping. 

Just perform the same movement given above by excluding the jumps.

Repetitions 

Perform this exercise for 40 to 50 seconds

Muscle groups worked on 

High knees are a cardiovascular exercise that helps in bringing your heart rate up while working on your lower as well as upper body.

Your legs, arms and core muscles are worked while also improving your coordination and endurance.

Caution

  • While jumping, try and land softly on the balls of your feet
  • Perform the easier variation i.e. high knee march if you have knee pain issues

High knees are one of the easiest cardio exercises which may greatly help in improving your stamina if performed on a daily basis. So do not skip on these!

7. Shoulder Taps 

Steps 

  • Start in a plank position with a straight back, neutral neck, wrists under your shoulders and feet hip-width apart
  • Now bring your right arm up and lightly tap it on your left shoulder. Then come back to plank position
  • Then tap your left arm on your right shoulder
  • Repat alternately on both sides without swinging your body too much 
  • Keep your core engaged throughout the exercise.

Easier Variation

If you are finding the above version difficult, then you can simply perform the same exercise by coming down on your knees instead of a full plank.

Doing shoulder taps on your knees will reduce the weight exerted on your shoulders.

Repetitions 

Repeat this exercise for 10 to 12 times on each side.

Muscle groups worked on 

Shoulder taps also are a versatile exercise that works on almost your entire body. 

Muscle groups worked are upper back, lower back, shoulder, triceps, wrists, core and glutes. This exercise also helps in improving your stability and balance to a great extent.

Caution

  • While performing this exercise, your body will sway from side to side, however, avoid swinging your body too much
  • Keep your head, neck and spine aligned in a straight line

Shoulder taps may be slightly difficult to perform while starting out because it involves a great deal of stability. Doing it regularly will help you master it in no time.

8. Hip Bridges 

Steps 

  • Start by lying on the floor or a mat with your back straight and knees bent. 
  • Keep your feet a little farther away from your butt and hip-width apart, while keeping your arms to your sides
  • Now push through your heel and bring your hips upward so that you form a straight line from your torso to your knees
  • Hold this pose for 1 to 2 seconds while squeezing your glutes and then come back to start position

Easier Variation

Hip bridges are a fairly easy exercise so it will be easy for you to get along.

But if you feel the need to make it easier then all you have to do is bring your hips only halfway up and come back down immediately.

Repetitions 

Repeat this exercise for 12 to 15 times.

Muscle groups worked on 

If you have a job that involves sitting all day on a desk then hip bridges are the way to go. This exercise helps a great deal in activating your hip and glute muscles.

If done correctly, hip bridges work on your glutes, hamstrings, core and your inner thighs.

Not only this but hip bridges also improve your posture if done regularly.

Caution

  • Try not to strain your neck while pushing up
  • Always push through your heels

Hip bridges work wonders when it comes to improving your posture and easing your lower back pain. Hence these should be in your must-do list.

9. Bicycle Crunches 

Steps 

  • Start by lying flat on the floor with your back pressed down and place your palms behind your head
  • Lift up your shoulder blades by engaging your abs. Do not pull up your neck
  • Straighten your right leg while drawing your left knee toward your chest. Simultaneously turn your torso to your left and tap your right elbow on your left knee
  • Repeat the same on both sides alternately

Easier Variation

If you find the exercise to be too difficult for you or if you feel your neck straining and need time to correct your form, then here is an easy version for you – standing bicycle crunches!

Yes, all you have to do is perform the same movement by standing straight and drawing in your knees to your chest and tapping your right elbow on your left knee and vice versa.

Repetitions 

Repeat this exercise for 10 to 12 times on each side.

Muscle groups worked on 

This exercise strengthens your entire core including your lower, middle and upper abs and also on your obliques.

Caution

  • Remember not to pull your neck and instead push up with your abdominal muscles
  • Keep your elbows straight and avoid bending them
  • If you feel any pain in your neck, stop the exercise immediately. Resume after your correct your form

A strong core helps you master all other exercises as it improves stability and helps in holding a correct form. 

That’s the reason why core and abs are never missed out in any of the full-body workout plans available out there. Hence ignoring abs would be the wrong thing to do for anyone aiming for long term fitness. 

10. Plank

Steps 

  • For holding the classic plank pose, all you need to do it come down on your elbows by aligning them right under your shoulders
  • Your legs, glutes, back, neck and head all should form a straight line like a plank. This can be done by engaging your core, squeezing your glutes and holding a firm and neutral spine all the way up to your head
  • You may keep your forearms parallel to your body or you may even clasp both your hands to together
  • Try and hold this pose for 20 to 40 secs while taking deep breaths

Easier Variation

The easier variation of a plank would be doing planks on your knees. 

For doing plank on your knees, come down on your knees and you may even rest your knees on a towel for comfort. You may straighten your arms completely and hold this position.

Doing plank on your knees reduces the stress on your back and core to a great extent. Hence this plank pose can be held for a longer time.

Repetitions 

Try to hold this pose for anywhere between 20 to 45 secs depending on your current strength.

Muscle groups worked on 

The primary muscle groups worked on are your core, back, shoulders and glutes

The secondary muscles worked on are your quadriceps, chest, hamstrings and triceps.

Caution

  • Do not hold your breath. This is obviously very very important.
  • Do not let your back collapse down or let your butt stick upwards
  • Maintain a neutral position in your spine, neck and head
  • If at any point you feel like you are losing your form, stop immediately or try and do the easier variation. Master proper form first and then try to hold the pose for a longer time.

Holding a correct form is very important while doing a plank.

The importance of a strong core is most often ignored which is really sad. The core forms the muscles that connect your upper limbs to your lower limbs and help in taking the load off of them.

Strong and developed core muscles also go a long way in supporting your back and spine and thus help in preventing injuries. 

Ask any fitness expert and they would say that planks are the way to build your core muscles. They also add up to become the perfect full-body toning exercise.

In short, whether it is increasing your metabolism, improving flexibility, correcting your posture, improving your balance or preventing injuries, planks are the way to go!

Conclusion

This is a quick and easy full-body routine for all of you out there who have been looking for a simple daily exercise routine at home which can help you to burn fat, increase metabolism and tighten muscles

And the best part about this easy at-home workout is – no equipment needed! Because the last thing you wanna do while starting out is to invest in equipments which you are not sure are best suited for you.

But always remember, working out only contributes to 20% of your weight loss journey. Eating nutritious and wholesome food is the major 80%. Hence do not skip on the nutrition part and you will be seeing amazing results in a few weeks.

Thus nutrition is the major contributing factor in your fitness journey. Working out regularly without paying any attention to your food and nutrition is one of the most common mistakes made by beginners.

So in conclusion, repeat this basic workout routine 3 to 5 times a week and eat nutritious food filled with fruits and vegetables, and you will be able to see the results in no time.