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Anytime is a great time to start working out. COVID-19 however, has forced a lot of fitness enthusiasts and beginners to workout from home. So, this article is focused on at home workouts for beginners. We’re also sticking to exercises that require no equipment at all.



This time of year, cardio can be done very easily from home (or around your neighbourhood). So, let’s look at strength training exercises that you can pair with your cardio.

Working with just your bodyweight is a great start for beginners. It doesn’t require any equipment and allows you to become accustomed to your body and it’s capabilities. Using just your bodyweight at the beginning also trains your body to do the movement properly, before adding any weights or resistance. This greatly reduces injury and soreness when starting a workout routine.



As long as you’re not injured, you should be working out your upper and lower body. This allows all your muscle groups to benefit. Creating muscle tone and definition throughout the body can also be encouraging, helping you stick to your routine.



The following exercises are functional exercises that help you build muscle. Functional training gives your body strength and stability for improved everyday activities such as lifting a heavy box or working in the garden.



  • Begin by standing with your feet shoulder-width apart, hands can be at your sides or held in front of your chest.
  • Step (about 2 feet) forward with your right foot, planting it on the floor.
  • Bend both knees creating two 90-degree angles. Your chest should be upright with a flat back. Your right quad should be parallel to the floor and your right knee above your right foot.
  • Be sure to engage your butt and core.
  • Push through your right foot to return to the starting position. This accounts for one rep.
  • Complete 10–12 reps before switching sides.



  • Find a counter or table that will support about half of your body weight. The higher the surface, the easier the elevated push-up will be.
  • Place your hands shoulder-width apart in a high plank position. Your feet, knees, and hips should be in line with your shoulders. Brace your core while your elbows are tucked in close to your sides. This is the starting position.
  • Bend your elbows, pulling your shoulder blades together to lower your chest to the surface.
  • Press through your palms while you straighten your arms back to starting position. This is one rep.
  • Complete 10–15 reps.


  • Begin on your back with your knees bent. Feet are flat on the floor, hip-width apart. Arms can be at your sides. This is the starting position.
  • Squeeze your glutes and abs. You should feel yourself pushing through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
  • Hold this pose for five seconds, then slowly lower your hips to the starting position. This is one rep.
  • Complete 10–15 reps.



  • Lay face down on a yoga or exercise mat, with your arms at shoulder height, elbows bent to 90 degrees. Your position will resemble a goalpost.
  • Squeeze your core and upper back while lifting your shoulders, arms, and chest off the floor. While lifting, squeeze your glutes and lift your feet off the floor at the same time.
  • While your upper and lower body is lifted, gaze down toward the floor to keep your neck neutral with your spine. Extend both of your hands overhead, then pull through your shoulder blades until your arms are back to their goal post position.
  • As you lower back to the floor, exhale. This is one rep.
  • Complete 10-12 reps.



A fantastic option for beginners is to workout at home, with a certified training expert online. Sport Manitoba is proud to offer Virtual Personal Training, to help you take your health and fitness to the next level.