Home Workout Without a Gym: Beginner's Guide to Simple Equipment
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Gym memberships are expensive and hard to stick to. A small corner of your room, 20 minutes a day and a few pieces of compact equipment are enough to build a habit.
What to buy first
- A yoga mat: a non-slip yoga mat protects your knees and back for floor exercises and stretching.
- A push-up board: a multi-function push-up board lets you change hand positions to work the chest, shoulders and triceps.
- A pedal exerciser: a pedal exerciser adds simple resistance training for arms and legs.
- A core trainer: a compact core twister for twisting movements.
A 20-minute beginner routine
- Warm up for 3 minutes: marching on the spot, arm circles.
- Push-ups on the board: 3 sets of 8 to 12 (do them on your knees if needed).
- Bodyweight squats: 3 sets of 12.
- Pedal exerciser rows: 3 sets of 12.
- Plank on the mat: 3 holds of 20 to 30 seconds.
- Cool down and stretch for 3 minutes.
Do this 3 times a week and add a few reps each week.
Safety first
Start slowly and stop if you feel pain, dizziness or breathlessness. If you have a medical condition, an injury, or haven't exercised in a long time, check with a doctor before starting.
See all compact equipment in Fitness & Sports.
Frequently asked questions
Can I build strength at home without a gym?
Yes. Bodyweight exercises like push-ups, squats and planks, done regularly with gradual progress, build strength without gym machines.
What equipment should a beginner buy first for home workouts?
A non-slip yoga mat first, then a push-up board or a resistance tool like a pedal exerciser.
How often should a beginner work out at home?
Three sessions of about 20 minutes a week is a good start. Rest a day between sessions.