How to start working out at home
By Tiff and Dan · October 20, 2026
Start with three full body workouts a week, on days that aren't back to back, each 20 to 35 minutes, using just your bodyweight. Follow along with a video so there's nothing to plan, do the same workouts for your first two weeks, and only then make them harder. That's where we'd start anyone, and it's how our 6 Week Full Body Series is built: three workouts a week.
- Want the plan? See your first two weeks.
- Ready to press play? Jump to the workouts.
Why three days is enough to start
Three workouts a week, with a day off between them, gives your muscles about 48 hours to recover. That's what the American College of Sports Medicine advises between hard sessions for the same muscles (Garber 2011). It also covers the CDC's guidelines for adults: strength work on at least 2 days a week, and 150 minutes of moderate activity (CDC). Three 30 minute workouts and a few walks get you there.
More days isn't better when you're starting. Dan learned that the hard way: "I used to think I had to work out 7 days a week at a high level to see results. It's only when I started taking more rest days that I got stronger and was able to train better and harder."
Your first two weeks
| Day | What to do |
|---|---|
| Monday | Full body HIIT: no repeats, no equipment (21 min) |
| Tuesday | A 20 to 30 minute walk, or rest |
| Wednesday | Beginner upper body: no equipment (34 min) |
| Thursday | A walk, or rest |
| Friday | Beginner lower body: no equipment (34 min) |
| Weekend | Rest, walk, or repeat the one you liked most |
Week 2: the same three workouts. Try to take one less break, or slow your reps down.
How to start, step by step
- Pick your three days and put them in your calendar. Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday. The same days every week, so you don't have to decide.
- Start with your bodyweight. You don't need equipment for your first weeks. When the moves start to feel easy, add a pair of dumbbells. Dan's rule: "Choose weights that you can do for 10 to 12 reps. If it's too easy, go a little heavier."
- Follow along with a video. The moves, the timing and the rests are done for you. All you do is press play.
- Take the rests, and take extra when you need it. Pause, breathe, and jump back in. Slow down before your form slips.
- Repeat before you progress. Doing the same workouts for two weeks shows you that you're getting better: more reps in the same 30 seconds, fewer breaks.
- Walk on the days in between if you want to do more. Dan walks 20 to 40 minutes a day with the dogs.
What you need
- Space to lie down and to step side to side
- A mat, or a soft floor
- Water
- Later: dumbbells. Many of our dumbbell workouts suggest a lighter pair and a heavier pair.
Three workouts to start with
Full body HIIT: no repeats, no equipment
Squats, cardio, push ups and core, 45 seconds of work and 15 seconds of rest, and no move twice. Over 2.2 million views.
- Time: 21 minutes
- You need: a mat
Make it easier: there's some jumping. March or step instead of jumping, and do the push ups on your knees.
Beginner upper body: no equipment
Push up and plank variations for your chest, shoulders, back and arms, 30 seconds of work and 20 seconds of rest, then a short finisher and a cool down.
- Time: 34 minutes
- You need: a mat
Make it easier: do the push ups on your knees. Rest whenever you need to, then jump back in.
Beginner lower body: no equipment
Squats, lunges and bridges for your legs and glutes, 30 seconds of work and 20 seconds of rest, then a short finisher and a cool down.
- Time: 34 minutes
- You need: a mat
Make it harder: if it feels easy, slow your reps down or add a pause at the bottom.
Mistakes we see most
- Doing too much in week one. You'll be sore for days and skip the next one. As Dan puts it: "If you overdo it you're more likely to skip your next workout."
- Training every day. Rest days are when you get stronger. Take them.
- Changing workouts every day. Repeat the same ones for two weeks so you can see yourself get better.
- Waiting for the perfect plan. The best plan is the one you start this week.
- Forgetting food. If your goal is losing weight, what you eat matters as much as the workouts. Our high protein meals under 500 calories and recipes are a good place to start.
When you're ready for more
- The free Weekly Plan: three of our workouts every Sunday, for Monday, Wednesday and Friday, plus a short abs add-on. Get it free.
- The 6 Week Full Body Series: three workouts a week for 6 weeks, two with dumbbells and one HIIT day. All 18 workouts show two levels, and Tiff shows the lower impact version. It's in the app: see the program.
- A free challenge: 5 days of abs or a 15 day reset, free in the app with just your email.
Questions
How many days a week should a beginner work out at home?
Three is the best place to start: enough to get better every week, with a day off between workouts to recover. Add a fourth day once three feels easy.
How long should a beginner workout be?
20 to 35 minutes, rests included, is plenty. Our beginner workouts run 21 to 34 minutes.
Do I need equipment to work out at home?
No. Your bodyweight is enough for your first weeks. Add a pair of dumbbells when the moves start to feel easy.
How long before I see results?
The first thing you'll notice is the workouts getting easier: more reps in the same 30 seconds, and fewer breaks. Changes you can see take longer, and food and sleep matter as much as the workouts.
Is it normal to be sore after my first workouts?
Yes. Soreness from a new workout usually peaks 2 to 3 days later and fades within about 5 days, and it drops a lot the second time you do the same workout. More on sore muscles and what helps.