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Home Gym Workout for Beginners

Home Fitness Workout for Beginners 

Some of my favorite workouts I’ve done have been at home! It’s true...I absolutely love training at the gym, but seriously how nice is it is to wear whatever outfit you desire as you get your sweat on in the comfort of your own home? 

I love sharing at-home workouts for anyone who may not have a gym membership or maybe just wants to get in a quick workout before or after work. The possibilities are endless when you start looking at your furniture as a great base for split squats or simple home fitness tools that you may have picked up to rock out your next sweat sesh.

This workout will require minimal equipment from your home gym and your body! Simple as that.

Full Body Workout

  • 10 Incline Push Ups
  • 15 Resistance Band Splitters
  • 15 Weights Squat Jumps (Or Air Squats)
  • 20 Chest Press with Leg Drop (Or Chest Press Only)
  • 10 Burpees (Or Walk Outs)
  • Rowing Burst!

How To: Repeat each exercise back to back with little rest in between (or take a good 15-30 second breather if needed). Repeat the Circuit for 3-4 Rounds.  At the end of the circuit, rest 1-3 minutes minute before starting it again.

Demos: Let's break down each move...

10 Incline Push Ups

  1. Put your hands on a couch or bench to be at an incline from the floor. Do a pushup, keeping your core tight and leading with your chest, not head.
  2. If the incline is too difficult, move to the floor on the front of your thighs to perform a modified movement.
  3. Repeat this for 10 reps.

15 Resistance Band Splitters

  1. Using a resistance band or loop, grab the ends and roll it around your wrists to make it smaller (more resistance) or longer (less resistance).
  2. Stand tall with arms extended forward as you “split” or open the band using your back to pull the band back. This will mimic a “reverse fly” movement for your upper back and rear delts (shoulder).
  3. Repeat this for 15 reps.

15 Weighted Squat Jumps (Or Air Squats)

  1. Stand in a comfortable squat position and do jumping squats, making sure to land softly and powering back up off the ground.
  2. You will be holding the dumbbell at your chest with both hands.
  3. You can also do just air squats here for a modified version.
  4. Repeat this for 15 reps.

20 Chest Press With Leg Drop (Or Chest Press Only)

  1. I love combining a strength and core movement together for a total body burn!
  2. Start on the ground or on your bench with your dumbbells extended up away from you with straight arms and your legs up as well.
  3. Do a chest press, then at the top of the movement (both arms straight) drop one leg close to the ground and then back up again to the start position to work your core.
  4. Go back to a chest press and then drop the opposite leg down to the ground and up again.
  5. Repeat this for 20 reps.

10 Burpees (Or Walk Outs)

  1. Who doesn’t love burpees? Okay...maybe a lot of people. But in all seriousness, burpees are one of the best ways to utilize your FULL body in one movement.
  2. Start standing then put your hands on the ground in front of you to hop your feet out into a plank. You can either take your chest to the floor or stick with just the arm extended plank. Using your core, hop your feet back into a flat position before jumping up and clapping your hands over your head for 1 rep.
  3. If a burpee is too advanced, perform a walkout. It's the same series of movements but instead of hopping your legs in and out, step your legs back and then back into perform the movement.
  4. Repeat this for 10 reps.


2:00 Minutes at a 80-90% Intensity Level on your Hydro Rower.

  1. Make sure you follow the “How To” guidelines before Rowing
  2. Row at a 80-90% intensity level that you can sustain over 2 minutes of work.
  3. Rowing is a great way to get that heart rate up and use your full body!

If you need help sticking to your fitness goals, use these tips to stay on track and try out a new workout move, like toe taps.

Looking For A New Workout To Try?

The Cybex Workout Center has free workouts organized around the four most popular fitness goals. Try them at the gym or in your home workout studio space.

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