Home Workouts
Bodyweight Workout for Beginners
A beginner bodyweight workout for home: five moves with easier and harder versions, plus how many reps, sets and days a week the official guidelines call for.
Get strong where you are.
Straight answers on lifting, bodyweight training and cardio, built on public health guidelines and exercise research, not trends.
| Move | Last time | Next time |
|---|---|---|
| Squat | 3 × 10 | 3 × 11 |
| Push-up | 3 × 8 | 3 × 9 |
| Row | 3 × 10 | 3 × 10 |
| Plank | 3 × 30 s | 3 × 35 s |
Training topics
- Strength Training How to lift: sets, reps, rest, frequency and getting stronger over time. 3 guides
- Home Workouts Bodyweight and low-equipment training you can do at home or anywhere. 2 guides
- Cardio & HIIT How much activity you need, and how intervals and steady cardio fit in. 2 guides
- Recovery & Caffeine Rest, sleep and caffeine: what the evidence and health agencies say. 2 guides
- Consistency How to make exercise a habit that lasts. 1 guide
Latest guides
All guidesHome Workouts
How to Build a Home Workout Plan
How to plan a week of home workouts with little or no equipment: cardio, strength, balance and stretching that meet the official guidelines, with a sample week.
Recovery & Caffeine
How Long Does Caffeine Last?
Caffeine's half-life averages about 5 hours, so half a dose is still in you hours later. What makes it last longer, and when to stop before bed.
Strength Training
How Many Sets and Reps Should You Do?
For general health, do 1 to 3 sets of 8 to 12 reps per exercise. For strength or muscle, aim for at least 2 sets per exercise. Here's the evidence by goal.
Recovery & Caffeine
How Much Caffeine Is Too Much?
Most healthy adults can have up to 400 mg of caffeine a day. See the lower limits for pregnancy and kids, signs of too much, and caffeine in common drinks.
Cardio & HIIT
How Much Exercise Do You Need Each Week?
Adults need 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity a week, plus strength work on 2 days. What counts and how to fit it in.