10 Best Free Hand Exercises for Beginners

Sick of making excuses? The gym's great, but it’s not the only place to get fit. We all know the drill - "I don't have time," "I don't have the right stuff," and "I'm just not motivated." But guess what? You don't need a fancy gym or expensive equipment to get in shape.

This guide will provide a detailed overview of the best home workouts that require little to no equipment, making it easy for anyone to get started. So, let's ditch the excuses and start getting fit, your way!"

Introduction to home workouts

Exercising at home is one of the most convenient ways to stay fit. Are you looking for easy exercises for beginners or more advanced routines? Home workouts offer the flexibility and freedom to train on your own schedule.

When it comes to figuring out how to workout at home, the key is consistency. Find exercises that match your fitness level. Don't go for fancy equipment to achieve results—bodyweight exercises are alone can help you build muscle, improve endurance, and burn fat. All you need is a small space and a bit of motivation.

Home workout with no equipment is highly effective and can be done anytime, anywhere. There are plenty of exercises that use your body weight for resistance. These include push-ups, squats, lunges, and more. Even with the absence of equipment, free hand exercises can be just as challenging and effective as using gym machines.

Best bodyweight home workouts

Bodyweight exercises require no equipment and are excellent for building strength and endurance. Let's look at some key exercises that target different muscle groups.

Push-ups: Building upper body strength

Push-ups are one of the most well-known exercises for building upper body strength. They target your chest, shoulders, triceps, and core.

Begin in a plank position, keeping your body straight from head to heels. Lower your body until your chest is just above the floor, then push back up. For beginners, start with modified push-ups on your knees.

Squats: Power and balance for lower body

Squats are a crucial part of any free hand exercise routine. They strengthen your legs, glutes, and core, helping you build lower body strength and improve balance.

Stand with your feet shoulder-width apart, push your hips back, and lower yourself as if sitting in a chair. Keep your chest up and your weight on your heels as you rise back to a standing position.

Plank: Strengthening the core

A plank is an excellent body shape exercise for building core strength. It also engages your shoulders, arms, and back.

Get into a push-up position, but instead of lowering your body, hold yourself up with your forearms. Keep your body in a straight line from head to heels and engage your core. Hold this position for as long as possible.

Resistance-based home workouts

You can also add some simple equipment like resistance bands or dumbbells can take your home workout to the next level.

Sticking with a home workout with no equipment? You can still perform many resistance-based movements using just your body.

Using resistance bands: Effective strength training

If you're looking to intensify your workouts, resistance bands are affordable, portable, and versatile. You can use them for a variety of exercises such as banded squats, rows, and lateral raises. They help build muscle by providing varying levels of resistance throughout each movement.

Dumbbell exercises: Muscle growth at home

For those who have access to a pair of dumbbells, there are countless exercises you can do to build muscle. Some of the best include dumbbell squats, overhead presses, and bent-over rows. These exercises engage multiple muscle groups and help improve overall strength.

Full-body home workout routines

A well-structured full-body workout combines several bodyweight exercises. It ensures that you're working every muscle group, from your legs to your upper body and core.

The circuit training routine: Combining strength and cardio

Circuit training is an excellent way to combine strength training and cardio into one intense workout.

To perform a circuit at home, choose 4–5 exercises, such as squats, push-ups, lunges, planks, and jumping jacks. Perform each exercise for 30 seconds to 1 minute, then rest for 10–15 seconds before moving to the next one. Repeat the circuit 3–4 times for a great fat-burning exercise at home.

The 10-minute AMRAP workout

AMRAP (As Many Rounds As Possible) workouts are a great way to push yourself in a short period of time.

Set a timer for 10 minutes and perform as many rounds as possible of 10 squats, 10 push-ups, 10 sit-ups, and 10 lunges. This is a perfect way to practice exercise without needing much time, and it's an effective fat-burning routine.

Beginner-friendly home workouts

If you're new to working out, it can seem to be difficult to start a routine. The key is to begin with easy exercises for beginners that help you build a foundation of strength and endurance without overwhelming you.

Free hand exercises for beginners

• Bodyweight squats: Focus on form and depth as you get comfortable with this movement.
• Wall push-ups: If regular push-ups are too difficult, start with your hands against a wall to reduce the difficulty.
• Lunges: A great lower body exercise for beginners, lunges improve balance and strengthen your legs and glutes.
• Bridges: This exercise is perfect for strengthening the glutes and lower back. Lie on your back with your knees bent and feet flat on the ground, then lift your hips toward the ceiling.

Simple stretching: Flexibility and recovery

Stretching is essential to prevent injury and improve flexibility. After every workout, take 5–10 minutes to stretch your major muscle groups. Focus on your hamstrings, quads, shoulders, and back. Not only will this improve your flexibility, but it will also aid in recovery.

Advanced home workouts

Once you’ve mastered the basics, you can challenge yourself with more advanced exercises and routines. They focus on building muscle, increasing endurance, and burning fat more efficiently.

Plyometric workouts: Jump training for explosive power

Plyometrics are great for improving speed, power, and endurance. Exercises like jump squats, box jumps, and burpees challenge your entire body and help improve athletic performance. These are excellent for those looking to burn fat at home and build strength.

HIIT (High-Intensity Interval Training) for fat loss

HIIT is one of the most effective ways to burn fat in a short amount of time. It involves alternating between periods of intense exercise and brief rest. A simple HIIT workout could include 30 seconds of jumping jacks, 30 seconds of rest, 30 seconds of burpees, 30 seconds of rest, and repeat for 10–15 minutes.

Creating a weekly home workout plan

Plan a balanced routine that incorporates strength, endurance, and flexibility.

• Monday: Lower body (squats, lunges, bridges)
• Tuesday: Upper body (push-ups, planks, resistance band exercises)
• Wednesday: Core and abs (planks, leg raises, sit-ups)
• Thursday: Full-body circuit training (HIIT, bodyweight exercises)
• Friday: Rest or active recovery (light stretching, yoga)
• Saturday: Plyometrics or advanced workout (jump squats, burpees)
• Sunday: Rest

A well-rounded workout plan should include a mix of strength training, cardio, and flexibility exercises. This helps you build muscle, improve cardiovascular health, and reduce the risk of injury.

Enhance your home workouts with Level SuperMind

With a comprehensive variety of workouts and even relaxation techniques, Level SuperMind is designed to meet the needs of different fitness goals and schedules. Whether you're trying to burn fat, improve flexibility, or simply relax, here's your one stop destination.

Time constraints are another common issue. With busy schedules, finding time to work out can feel like a challenge.

Why you should try it

• Variety of workouts for every goal: One of the key pain points many people face when working out at home is the lack of variety. It’s easy to get stuck doing the same exercises over and over again, which can lead to boredom and loss of motivation.

From HIIT for fat burning and endurance to Yoga and relaxation techniques for stress relief and improved flexibility, the app offers workouts suited for different fitness goals and levels.

• Tailored sessions for specific times and needs: Whether it’s Sleep Time Yoga for better rest or Office Yoga to reduce tension during long workdays, Level SuperMind provides workouts that fit seamlessly into your lifestyle.
• Structured training programs: Struggling with creating a structured workout plan? Level SuperMind is here to help you balance strength, cardio, flexibility, and mental wellness. This helps eliminate the guesswork, allowing you to follow a clear, balanced plan that fits your fitness level and goals.
• Guided relaxation and meditation: Along with physical exercises, the app also includes mental wellness practices like relaxation and meditation, helping users maintain both physical and mental health.
• Level SuperMind offers quick, time-efficient routines, like 10-minute HIIT sessions or office-friendly yoga, making it easy to squeeze in a workout even on the busiest days.

FAQs

What is the most effective at-home exercise?

Push-ups and squats are two of the most effective home workouts with no equipment as they target multiple muscle groups.

What is the 10-10-10 workout method?

The 10-10-10 workout involves performing 10 reps each of three exercises (e.g., squats, push-ups, sit-ups) without rest, then repeating.

Is a 20-minute home workout enough?

Yes, a well-structured 20-minute workout can be effective, especially if it involves HIIT or practice exercise routines.

How to work out without a gym?

Focus on bodyweight exercises like squats, push-ups, and lunges, which require no equipment.

How much exercise should I do per day?

Aim for at least 30 minutes of moderate-intensity exercise, five days a week.

Final thoughts

Home workouts are an efficient way to stay fit without the need for a gym membership or expensive equipment. Stay consistent, don't overtrain, focus on proper form, and enjoy the benefits of a healthier, more active lifestyle.