Pin on Pinterest

Here's a friendly 15-minute home workout routine for beginners designed to be done before going to bed. This routine targets multiple muscle groups and helps promote relaxation for a good night's sleep. Remember to warm up briefly before starting and cool down afterward to prevent injury.

Warm-up (2 minutes)

1. March in Place: 1 minute of gently lifting your knees and swinging your arms.

2. Arm Circles: 30 seconds of small circles forward, then 30 seconds of small circles backward.

Workout (12 minutes)

Perform each exercise for 45 seconds, followed by a 15-second rest. Do as many repetitions as you can with good form during each 45-second interval.

1. Bodyweight Squats: Stand with feet hip-width apart, squat down as if you're sitting back into a chair, then return to standing.

2. Push-Ups (Modified if Needed): Start in a plank position with hands shoulder-width apart, lower your chest towards the ground, then push back up.

3. Alternating Lunges: Step one foot forward, lowering your body until both knees are bent at 90-degree angles, then return to standing and alternate legs.

4. Plank: Hold a plank position, ensuring your body forms a straight line from head to heels. Engage your core and breathe steadily.

5. Glute Bridges: Lie on your back with knees bent and feet flat on the floor, lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.

Cool Down (1 minute)

1. Child's Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward, resting your forehead on the ground.

2. Standing Forward Fold: Stand with feet hip-width apart, hinge at the hips, and slowly fold forward, reaching for your toes or shins. Let your head and neck relax.

3. Deep Breathing: Spend a few moments focusing on deep, slow breaths, inhaling through your nose and exhaling through your mouth.


  • Focus on proper form and technique rather than speed.
  • Listen to your body and modify exercises as needed.
  • Stay hydrated throughout your workout.
  • Afterward, avoid heavy meals and screens to help wind down for bedtime.

This routine is customizable, so feel free to adjust exercises or add variations based on your fitness level and preferences.

Consistency is key, so aim to do this routine regularly to see improvements in strength and flexibility over time.

Visit us here for more workouts for beginners.