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Beginner home workouts
Starting out, or starting over? These work for beginners. Many show two versions side by side: follow the easier one until it feels easy.
125 workouts · 5 to 46 min · most watched first · by Tiff and Dan · newest October 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
5 Minute Lower Abs Workout5 min · No equipment
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| 5 Minute Lower Abs Workout5 min · No equipment | 5 min | None | Beginner-Intermediate |
| 5 Minute Warm Up: Full Body6 min · No equipment | 6 min | None | Beginner, Beginner-Intermediate, Intermediate |
| Full Body Home Workout: No Equipment, No Repeats21 min · No equipment | 21 min | None | Beginner-Intermediate, Intermediate |
| Full Body HIIT Workout At Home: No Repeats, No Equipment21 min · No equipment | 21 min | None | Beginner, Beginner-Intermediate |
| 5 Minute Ab Workout at Home: No Equipment5 min · No equipment | 5 min | None | Beginner-Intermediate |
| Upper Body Strength: Supersets39 min · Dumbbells, Bench | 39 min | Dumbbells, Bench | Beginner-Intermediate, Intermediate |
| Daily Abs Workout to Build a Strong Core11 min · No equipment | 11 min | None | Beginner-Intermediate, Intermediate |
| Dumbbell Back and Bicep Workout at Home38 min · Dumbbells | 38 min | Dumbbells | Beginner-Intermediate, Intermediate |
| 5 Minute Ab Workout6 min · No equipment | 6 min | None | Beginner-Intermediate |
| Full Body Workout with Dumbbells: Strength45 min · Dumbbells | 45 min | Dumbbells | Beginner-Intermediate, Intermediate |
All 125
6 min5 Minute Warm Up: Full Body
21 minFull Body Home Workout: No Equipment, No Repeats
21 minFull Body HIIT Workout At Home: No Repeats, No Equipment
5 min5 Minute Ab Workout at Home: No Equipment
39 minUpper Body Strength: Supersets
11 minDaily Abs Workout to Build a Strong Core
38 minDumbbell Back and Bicep Workout at Home
6 min5 Minute Ab Workout
45 minFull Body Workout with Dumbbells: Strength
26 minFull Body Dumbbell Workout: Strength & Endurance
36 minAbs & Arms Workout with Dumbbells
34 minBeginner No Equipment Upper Body Workout
16 minDaily Push Up Challenge: 100+ Reps
6 minDynamic Warm Up
41 minFull Body Workout: One Dumbbell
6 min5 Minute Abs Workout
9 min8 Minute Ab Workout
6 minUpper Abs Workout for a Tighter, Toned Core
6 min5 Minute Pre-Workout Warm Up
15 minSix Pack Workout: Full Core
44 minFull Body Dumbbell Workout: Intense Strength
41 minFull Body Strength Workout: Get Strong, Stay Lean
33 minFull Body Dumbbell Workout: Beginner Friendly
Show all 125
34 minBeginner No Equipment Lower Body Workout
44 minFull Body Fusion Dumbbell Workout
46 minFull Body Inferno HIIT Workout: No Equipment
11 minKiller Sixpack Abs: No Equipment
37 minNo Equipment Full Body HIIT
31 minFull Body HIIT with Weights: No Repeats
11 minShredded Abs Workout
39 minFull Body Low Impact: Dumbbell Strength
41 minFull Body Dumbbell Workout with Abs
27 minLow Impact HIIT Full Body Workout: No Jumping
33 minFull Body Strength Training with Dumbbells
37 minFull Body Sweaty HIIT Workout: No Equipment
44 minFull Body Supersets with Dumbbells
41 minFull Body Dumbbell Supersets
41 minFull Body Circuits with Dumbbells
14 minIntense Abs Workout: No Equipment, No Repeats
11 minTotal Abs Masterclass
37 minBeginner Full Body Dumbbell Workout
39 minBack & Biceps: Pull Conditioning
39 minFull Body Shred: AMRAP Complexes
6 minThe Only 5 Minute Ab Workout
35 minDumbbell Strength: Full Body + Abs Finisher
41 minFiery Full Body HIIT Cardio Workout: No Equipment
40 minFull Body Superset Workout
40 minMetCon Motion
43 minUpper Body Workout with Dumbbells
38 minUpper Body Workout: Arms, Chest, Shoulders & Abs
41 minLegs & Core Shred
30 min30 Minute HIIT Cardio: No Equipment
33 minFull Body Dumbbell Strength & HIIT
28 minArm Workout + Core: At Home with Dumbbells
33 minFat Burning HIIT Workout: No Equipment
14 minBeginner Ab Workout: Core Strength, No Equipment
41 minShredded HIIT Workout: No Equipment
38 minUpper Body Dumbbell Workout + Abs
41 minStrength Combos & Complexes
37 minEMOM HIIT Cardio Workout: No Equipment
36 minBack, Biceps & Abs Strength Workout
29 minAbs & Core: Weighted
43 minFull Body Supersets: Alternating Pairs
37 minFull Body Cardio HIIT: No Equipment, No Repeats
25 min25 Minute Full Body Dumbbell Workout
40 minMetCon Shred
42 minFull Body Strength: Controlled Tempo
34 minCardio HIIT Workout for Fat Loss
37 minFull Body Low Impact HIIT Workout
40 minTotal Body Strength + Sweat: No Repeat HIIT
31 minLow Impact HIIT Workout with Weights: No Jumping
38 minPyramid Full Body Dumbbell Workout
9 minAbs: 6 Moves, Two Rounds
6 minLower Abs Workout: Lower Belly Fat Blaster
39 minLow Impact Strength: Complexes & Flow
40 minArms & Shoulders Dumbbell Workout
41 minDumbbell Upper Body Workout: Chest, Triceps & Core
22 minFull Body Workout: No Jumping, No Repeats
37 minIntensity Check: No Equipment
41 minFull Body Tempo Workout with Dumbbells
30 minFat Burning HIIT
39 minFull Body MetCon: Strength + Fat Burning HIIT
39 minLower Body & Abs
41 minCardio HIIT Workout: Full Body, No Repeats
20 minBeginner HIIT Workout: Full Body, No Equipment
39 minFull Body Drop Set Workout: Tri-Sets
41 minUpper & Lower Pull: Biceps Finisher
36 minFat Burning Cardio HIIT + Abs Workout
37 minFull Body Cardio HIIT: Tabata Finisher
41 minStrength Reload: Heavy Dumbbells
20 minBeginner Booty Workout: Lift & Tone at Home
6 minAbs: 50/10, No Equipment
11 minSculpted Core Workout: No Equipment
14 minStanding Abs Workout: Lower Abs
17 minLeg Workout: Dumbbell Squats
15 minLeg and Glute Workout: At Home, No Equipment
33 minFull Body AMRAP & EMOM HIIT
11 minLower Abs Workout
39 minFull Body Fat Burn: No Equipment HIIT Workout
24 minFull Body Burn + Abs: No Equipment
41 minFull Body Conditioning & Abs
40 minCardio HIIT: No Equipment
11 minFull Body Beginner Workout: No Equipment
43 minBuild Your Back & Biceps + Abs
31 minCardio HIIT Home Workout: Low Impact
7 minInner Thigh Workout: Beginner Friendly
43 minFull Body Sculpt: No Equipment
5 minFull Body Cool Down & Stretch
5 min5 Minute Full Body Warm Up: No Equipment
10 min10 Minute Dumbbell Arm Workout
39 minSweaty Full Body HIIT + Abs: No Repeats
24 minNo Equipment Workout: Total Body Fat Burn
10 min10 Minute Full Body Dumbbell Workout
14 minBack and Bicep Resistance Band Workout: EMOM
10 min10 Minute Dumbbell Shoulder Workout
8 minBeginner Ab Workout
10 minBeginner Ab Workout: Core Strength at Home
20 minBeginner HIIT Workout: Full Body
17 minBeginner Jump Rope Workout
10 min10 Minute Dumbbell Leg Workout
10 min10 Minute Dumbbell Glute Workout
16 minBeginner Cardio Workout: No Equipment
16 minFull Body Workout: No Jumping, No Equipment
39 minFull Body Cardio Sculpt: No Equipment
The moves we use most
Across these 125 workouts, these show up most often.
- Mountain Climbersin 37 workouts
- Bicycle Crunchesin 37 workouts
- Bent Over Rowin 34 workouts
- Push Upsin 32 workouts
- Shoulder Tapsin 30 workouts
- Jumping Jacksin 28 workouts
- Squatsin 27 workouts
- High Kneesin 26 workouts
Questions
- Which of our beginner workouts should I start with?
- 5 Minute Lower Abs Workout. It's the most watched of these, with 8.5M views on YouTube. Ten lower ab moves, 30 seconds each, with minimal rest in between.
- How long are they?
- From 5 to 46 minutes. Most are about 33.
- Do I need equipment?
- 61 of the 125 need no equipment. 60 use dumbbells.
- Are they good for beginners?
- 125 of the 125 are marked for beginners, and 63 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
