The Home Workout For Beginner’s


The Home Workout For Beginner's

This is for anyone who wants to lose the most amount of body fat possible but has no access to a gym or equipment. Here is your home workout for beginner’s… 

Equipment needed For The Home Workout

None.  Just an open area like your living room or your lawn…

Who is this for?

So you have no equipment?

Nothing to train with except your body and a will to train.  I’m not even going to throw in dips, pull ups, or body rows since we’re going with a complete “no equipment” mentality.  This means we will not be doing any upper body pulling movements which is far from ideal.

However, with maximum weight loss being the goal, a month without pulls is a calculated casualty.

Oh, and I don’t want to hear a single peep about there being no “ab” exercises.  To lose weight you need maximum caloric expenditure and that weak-ass crunch isn’t going to cut it.

I’m also asking you to abandon long slow cardio for the 31 days.  Unless you are finding some mental or spiritual clarity in your 30-minute treadmill treks, STOP IT NOW!

6 Exercises: Squat, Lunge, Push-Up, Squat Jump, Hop Scotch, and Baby Burpee.  Yes, the push up may be done from the knees if you can’t do a regular pushup.

beginners workout pdf

Beginner Bodyweight Workout

Workout A:

Squat: 25 reps or as many as possible before a rest is needed – which ever comes first.

Hop Scotch: 30 seconds of max effort.

Push Up: 25 reps or as many as possible before a rest is needed – which ever comes first.

Hop Scotch: 30 seconds of max effort.

Repeat cycle 4 – 8 rounds.

Workout B:

Baby Burpee: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout C:

Lunge: 15 reps each leg or as many as possible.

Hop Scotch: 30 seconds.

Push Up: 25 reps or as many as possible.

Hop Scotch: 30 seconds.

Repeat cycle 4 – 8 rounds.

Workout D:

Squat Jump: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout E:

Lunge: 10 reps each leg.

Baby Burpee: 10 reps.

Repeat 5 – 7 times.

Workout F:

Squat Jumps:  Max reps in 10 minutes.  Rest as needed and keep track of the reps completed.  Try to beat rep count each time this workout comes up.

Workout G:

Tabata Intervals of the following:

Hop Scotch


Baby Burpee

Push Up

Follow 4 days on, one day off, 3 days on, one day off cycle as follows:

May 1.  Workout A

May 2.  Workout B

May 3.  Workout C

May 4.  Workout D

May 5.  OFF

May 6.  Workout E

May 7.  Workout F

May 8.  Workout G

May 9.  OFF

May 10.  Workout A

May 11.  Workout B

May 12.  Workout C

May 13.  Workout D

May 14.  OFF

May 15.  Workout E

May 16.  Workout F

May 17.  Workout G

May 18.  OFF

May 19.  Workout A

May 20.  Workout B

May 21.  Workout C

May 22.  Workout D

May 23.  OFF

May 24.  Workout E

May 25.  Workout F

May 26.  Workout G

May 27.  OFF

May 28.  Workout A

May 29.  Workout B

May 30.  Workout C

May 31.  Workout D

Your Simple Diet Plan

Follow this diet plan…

Let’s get this straight right now:  diet is THE most important component of your fat loss journey.  And while we’re being straightforward, I’m asking you to endure some hunger pangs for the next 31 days.

This is a crash course.  This is all out war for 31 days on the blubber you’ve been hauling around.

Let me ask you this, has what you’ve been currently doing brought you results? 

If you answered no, then it’s time for something different.  And radically different.  I promise you, a little gnawing in your belly is going to go a lot farther toward your weight loss than any workout I can put together.

If you have set the goal to drop as much weight as possible in 31 days, be prepared to pay the price.  No cheat days.  No cheat meals.  No, cheat freakin’ tastes or bites of anything.  It’s ONLY 31 days!  Exercise some damned discipline and give it your all.

Eat lean meats, lots of fruits and vegetables, some nuts, and very limited amount of starchy carbohydrates and dairy.  And keep the carbs to post workout only.  Sound tough?  It’s not tough – you can do anything for 31 days.  Give it

Sound tough? 

It’s not tough – you can do anything for 31 days.  Give it you’re all for 31 days and then make your decision.  If you don’t feel more energetic and your weight hasn’t dropped, go back to eating your pasta and bread.  Also, watch your quantities.

Keep meats to about the size of your palm and nuts to one layer in the center of your palm (about 6 almonds).  If you are hungry make yourself a big old salad – you can eat raw or lightly steamed vegetables until your belly is full.  Speaking of salads, the only approved dressing is homemade vinaigrette: 3 parts olive oil, 1 part balsamic vinegar, spices as you desire.

Yum!  A sample meal plan follows:

6:30am  Workout

7:00 am  2 or 3 eggs scrambled with peppers and onions, 1 piece dry whole wheat toast.  Fruit salad of pineapple, melon, and grapes.

10:00am  1 banana.  6 almonds.

1:00 pm  Large spinach salad with grilled chicken, cucumber, tomato, and balsamic vinaigrette.

4:00pm  1 apple.  Small handful of walnuts.

7:00 pm  Stir fried sirloin and broccoli.

10:00pm  Go to bed and don’t eat until breakfast!

If eat you must eat only enough to curb the hunger: half and apple or banana, maybe with a taste of natural peanut butter.  A large glass of water works great to stave off hunger.

If you have any questions about this home workout, please post them below…

-Terry Asher


  1. What about protein shakes ya or nah I usually have one whey with 2 scoops of coffe for breakfast and a casien right before bed

    • Hey Scott,

      Yea I enjoy taking protein post workout for obviously reasons. I would just suggest finding a clean protein with no artificial junk in it and high protein per scoop like 25g +. Casein is best for night time use b/c extended release so great idea there 🙂


  2. I really want to try this, but I do have a couple of concerns I would like to discuss with you. I am 261 lbs and 5ft 7in. I put on a lot of weight after I had my youngest. I have a mild case of scoliosis and bad knees, due to injuries. Is there any of the exercise routine I should be careful doing? I desperately want to lose the weight. I really want to try this, but I also don’t want to cause myself my knee or back problems. Thank you for any help/advice you can give me.

    • Tiffany,

      Before doing this workout, I would recommend doing the elliptical or bike and dropping additional weight first. Also, both of the machines are low impact and won’t be hard on your knee’s.


    • Hey Sam,

      You should be fine but alter if needed. For example if pushups are too hard, proceed to do them on your knee’s.
      Good luck!

  3. I had a baby almost a year ago are there certain exercises that will help more? I also have a herniated disc in my L2.

  4. Hey there, Terry, thanks for the help.

    Erm, this is a bit awkward since I’m 14 and I want to lose weight, I know this isn’t quite appropriate for me but I still wanna lose some weight. Is one hour of these reps enough? I’m fine with the diet plan, I actually quite like that, just that I have a busy schedule and I was wondering if four days a week with exercises A,B,C and E would be fine for my age.

    Thanks and wish me luck

    • Hey Akram,

      It’s best to workout after your 18, at least resistance training that is. Diet and body weight are great though at your age 🙂


  5. Ok, so I am 209lbs and stand 5’3 (yea i know it’s bad) is it ok to start this now or do i need to lose more weight before? I am 18 and just about nothing seems to be working for me.

    • Hey Malaysia,

      Of course you can, if it’s too difficult, however, I would recommend doing something like the elliptical. It will be low impact and something you can scale to lose more weight with.


  6. what can you eat if you HATE all fruits?? double up on the veggies? can I replace the spinach with lettuce? {spinach for some reason kills my kidneys) would love a meal plan for a farmer girl that grew up on meat and potatoes and my butt, thighs, belly and arms are starting to show it… 5’11 260 if I am told what to do I can do it…hate having to try and figure it out on my own…at least in the beginning.

  7. hello
    i am beginner and a student i have class in d morning 6:30-9.
    i cant follow up with the diet routine as i am vegetarian. can u please suggest me what all should eat in vegetarian stuff with these exercises?

    • You’ll need to eat plenty of beans and quinoa to supplement your protein while eating vegetarian.

      You can still follow up with these exercises while being a vegetarian.


  8. Is there a video or instructional site for the exercises?
    I’m not familiar with baby burpees or hopscotch?

  9. Firstly, am i needed to warm up and cool down before and after these workouts? Secondly, i work night shifts and usually have my day start by 2pm-3pm and run up till 8am before i go to bed. Could you suggest the ideal routine for me?

  10. Hi! I wanna try this plan out. Exercising isn’t a problem for me. I have trouble with sticking to my diet. I’m a pretty picky eater now, and I have a hard time putting my own diet together. Can you give me some more ideas for a good and simple diet ? Maybe like different meals so I can switch it up. Thank you !!

  11. Hello Terry,
    I have some questions, First of all should I warm up before this training or so and how to warm up, second when should I integrate cardio and what type of cardio….. I’m a bit of confused with this stuff what is cardio for and what are these workouts for?

    • Manar,

      It really depends are your athletic level, but it’s always recommended to warm up with a fast walk for 5 mins before engaging in any vigorous activity.

      This certain workout does not include a lot of cardio aspect but can most certainly been added.

      Let me know if you have any other questions!


  12. I just wanted to say thank you. I’m 35, I weigh 238 pounds, and have never dieted or worked out a day in my life. I usually feel like crap all the time (not a surprise). I just started following this plan a few days ago, and already feel better than I have since I was in my early 20’s.

    I’ve known I needed to do something for a long time. The way you guys write these articles, and the No Bulls**t approach you guys seem to take when it comes to everything, is what got me motivated to finally do something about myself. I had no idea where to start, but you laid it all out there in such an easy to follow, simple way, and I appreciate that more than you could ever know.

    So like I said, Thank you! I can’t say it enough. This article is amazing. You deserve the highest praise for making this available to people like myself, and for free nonetheless.

  13. Hi, I am 176 lbs and 5’10”. I am 14 and for me I’m kinda fat. I want to go to The Military Highschool but I am afraid of failing the sports test (or something, can’t find the words to translate). I can’t really hold up a diet because of my unusual programme and I sometimes pass up dinner because I fall asleep or have to study. What’s your opinion? Should I try it? Should I do something special?

    • Andrei,

      It’s important you are still VERY young and your body is not developed yet. I would recommend just staying active, maybe joining in an after school sport.


  14. Terry,

    I’ve stumbled upon your workout routine, and I am determined to give it a shot for 31 days.

    I only have 2 questions —
    The time frame of the start and end of the day, is a little off for me, and I want to make sure that won’t be a problem.
    I typically get up at 8:30AM, and goto bed around 12:00PM, which is a 2 hour off-set from your schedule. Waking up at 6:30AM, going to bed at 10:00PM, will this be an issue? Stupid question, I know, but I just want to be sure.

    Second question — I usually enjoy a nice brisk walk during my lunch break hour which is from 2-3pm. Will this offset any of the work out routine in the morning, in a negative way? Like, make my body hang on to calories more/stored fat?


    • B,

      Your first question It shouldn’t have a huge impact however you want to make sure you are getting enough sleep.

      Second question – No but you want to make sure you are eating something during your lunch break as you don’t want to go into a catabolic state and have your body start breaking down muscle tissue for energy.

      The workout will for sure help you it’s a good beginner at home workout 🙂


  15. Hello Terry,

    I had some questions about this workout plan.
    I’m 5’9″ and weigh 141 pounds, which isn’t that bad but I’m in pretty horrible shape. I’ve suffered from really bad chronic joint pain for years, but now that it’s finally (mostly) better I’d like to cut some of my extra pounds and regain my fitness.
    However, my chronic pain has previously kept me from working out, and both the muscles and tendons in my knees are especially weak, they always hurt the most, too. Squats and lunges are still quite painful for me to do and don’t feel like the right thing to start off with.
    Do you think it’s better to start off with some “slow cardio” to get some strength back into my knees and hips before I try something like this workout? As it stands I think most of it might actually be bad for me.


    • Hey Milou,

      Good question, I would start off slow and see how your body responds. One thing to consider, however,
      squats/lunges do help strengthen your knees.

      For cardio maybe consider the elliptical as it’s very low impact, take it slow but don’t give up 🙂

      Terry Asher

  16. Hi, Terry.

    I stumbled upon this page when I was looking for beginners workouts that I can do at home. I have no access to a gym or any equipment except a resistance band. I’m female, 5 foot 6 inches, and somewhere between 240-250 lbs. I was basically 300 lbs last February. I lost weight through eating significantly significantly less, no fast food, and cut way down on sugary drinks like soda.

    My question is, are these exercises suitable for me? I felt extremely challenged and my legs, particularly my thighs, we’re fatigued and “wobbly”. I only did 3 cycles, 10 squats each time, 20 push-ups each time (with knees down), and I managed to do the hopscotch as written, but didn’t jump. A friend more experienced at working out than I am told me to not jump as its hard on the knees.

    Is it okay if I can’t fully complete each workout everyday? I figured that I’m at least doing something and could always repeat next month with hopes of improving as time goes on. Or should I do something else?

    Any advice would be greatly appreciated.

    • Maria,

      Of course, it’s ok if you can’t fully complete each workout every day. Just do the best you can and adjust accordingly.

      I would stay away from jumping in general at your weight, sounds like you are on your way to get good results with your diet so stick to that. You can also check out this simple diet plan for more advice.

      I would also recommend you doing your cardio with on an elliptical(if you have access to a gym) as it’s low impact and won’t put stress on your knees.

      Thanks for stopping by…

      Terry Asher

  17. Hi Terry,
    This looks great. Both my wife and I want to do this ASAP. A couple questions:

    1. After 31 days, what changes in the diet? You page says to stick it out and that anyone can do something for 31 days. Does anything change or should anything change in the diet?

    2. Should anything change in the workout after 31 days?

    3. Should cardio get added at some point? Or should cardio be eliminated?

    4. We’re in our late 40s. Good health wise- except we’re getting thicker in the middle. We’re both about 5’5″. We’re between 140-150 lbs. Any concerns you have or adjustments you’d make?

    • Hey Virgil,

      Thanks for stopping by 🙂

      1. I would stick with the diet after 31 days as it’s simple and effective

      2. Yes you can always change volume or intensity to challenge yourself if it gets “easy”

      3.No, you could supplement cardio after the workout to make if more difficult or challenge yourself further

      4. You should be able to perform everything just fine if you don’t have any injuries. If you want something that is natural that will help with body fat I would recommend checking out CLA or conjugated linoleic acid it’s an omega 6 and work pretty well.

      Hope this helps 🙂

      Terry Asher

  18. Hi Terry,
    I really want to try this work out.
    But I have a question.
    I normally don’t have time to work out in the mornings. Is it okay if I do this routine at night before bed or before dinner?

    • Hey Cornilia,

      Of course, I would try to do it before dinner if possible,
      that way your body will be in a “fat burning” state.

      Thanks for stopping by!
      Terry Asher

  19. Hi Terry, this sounds like by far the most comprehensive fat burning no equipment workout I have found (it even included a diet plan). I’m 21 and currently ~250lbs, looking to lose as much weight as possible before I go back to school in September.

    I have a few questions though. I’m studying computer science which means that a majority of my time is spent sitting down at a desk, so my question is this: is there anything I should be doing to try to fill the time between workouts? It feels like just sitting around all day after working out and eating healthy sort of negates the whole experience. Also, since I’m a student my budget is extremely limited and I’m not entirely sure I can afford to eat the meals proposed every day for the next 3 months. Are there any budget friendly substitutes you can recommend? Most store brand equivalents of what you recommend are packed with sodium, sugar, and carbs.

  20. Hello. I am 29 years old 6’2″ and 285lbs I have a very hot and physical job as a steel fabricator and work long hours. Due to the nature of my job and exposure to the heat( south Mississippi ) while working should any changes be made to the diet? I lift push aND pull on heavy steel all day and am reasonably strong but I want to slim down and be in better health overall. Thanks

  21. Hello!

    Im nisha I just came across this article, almost a year late! Hope you guys are still replying!

    I saw your diet plan starts with a workout at 630am but I only can do it on the evening at 630 pm after I’m done from work? Can I still follow the diet plan?

    Really appreciate your advice.. Thanks!

  22. Hey Terry,

    First, thank you for putting this together. I’m not going to come up with an excuse for how it doesn’t work for me because I’m serious about it. Just one question though, I’m a student with a job and a beginner and without no one to keep me accountable but myself. What do u tell yourself when your body and/or mind is protesting? That seems to be what has failed all of my other tries, body just hurts so much I can’t move to get down the stairs????.

  23. Hi Terry, i’ve recently stumbled upon this post and i have a couple of questions since i’m a complete beginner.
    1. Do i have to consume protein shakes, and what kind?
    2. Since i’m in university, it’s pretty hard to follow the meal plans considering that i have limited access to healthy foods and ingredients, and my schedules are jam-packed, are there any go-to alternatives for food such as walnuts and almonds (its pretty hard to find and sometimes it can be costly from where i’m living from), are cereals okay for breakfast? not those sugary kind
    3. My back and shoulders is pretty weak, and i want to find ways to strengthen it, does this exercise helps? or do i need to modify it?


    • Hey Dan,

      Thanks for stopping by…

      1) You don’t have to but will also dependent on your goals

      2) Cereals aren’t ideal, I would recommend oatmeal… Also, if you don’t have a ton of time you should consider a meal plan service

      3) We have tons of back and shoulderworkouts on website, make sure you use the search tab at the top right.

      Hope this helps!
      -Terry Asher

      • Thank you for the advice Terry,
        I’m planning to start on doing it this week and i forgot to mention that most of the time i’m sitting on my desk and gyms are pretty far, are there any shoulder exercises that can be done at home?
        My goal is to focus on losing weight (primary goal) while at the same time building muscle mass, do you think i need to consume protein shakes?

  24. Hello there,
    First off thank you for posting this article. It’s perfect for my husband and I and our busy schedule. We both workout at home after work.
    We are on week 3, and can already tell a difference. We like that we can stay at home and workout, instead of going to the gym, which is a little out of our budget at the moment.
    I’m currently perusing your articles to find something along the same lines as this workout plan. What would you suggest after completing this 31 day plan? Possibly still at home. We’re open to outdoor activities as well, like running or hiking. The only equipment we have is a dumbbell set and then there’s this chin-up/pull-up bar down by our park that could probably help with the “pulls causality”. Your help would greatly be appreciated.


  25. Hey Terry,
    I am Aditya , i am 5’10” and 105kgs. I wanted to start this workout plan but it is only possible for me to do workout on alternate days of week. Can i still do this workout on alternate days?
    And also is it okay to run for 10-15 mins before doing this workout?

  26. Hi Terry,
    I will be starting this workout plan this month but was just wondering if you have any tutorials or linkis to tutorials on the hopscotch exercise aswell as a baby burpee as I’ve only heard of a normal burpee and well the game hopscotch
    If you can please get back to me as soon as possible that will be really great!

    • Hi Genevive,

      As of now, we don’t have any videos for this post but we are working on it :)… Thanks for stopping by feel free to ask questions here!

      -Terry Asher

  27. Thanks for sharing these workouts, schedule, and diet plan! Although toughing it out for 31 days is quite tough, I do agree that exercising discipline to do this and giving your all is essential. What’s important is to reach your goal at the end.

  28. Hi,

    This is a very good and very simple workout for beginners or to regain your hold shape after getting a little bit loose (guilty 🙄). Thank you so much.

    Although, in the workout G it is not specified the number of repetitions and the tabata intervals (how many sec’s of work and how many of rest). Can you help me with this? 🙂

    Many thanks.


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