THE SHORT ANSWER
A beginner home workout can be as simple as six bodyweight moves done for two rounds: chair squats, wall push-ups, glute bridges, standing knee lifts, side leg raises and a gentle plank. It takes about fifteen minutes, needs no equipment and can be adapted to your level.
01Warm up for two minutes
March in place, roll your shoulders and circle your hips. A short warm-up raises your body temperature and prepares your joints.
Keep a chair and a wall nearby; they make the moves easier and safer.
02The six moves
Chair squats: sit down slowly and stand back up, 10 reps. Wall push-ups: hands on the wall at shoulder height, 8 to 10 reps. Glute bridges: lying on your back, lift your hips, 10 reps.
Standing knee lifts: alternate knees for 30 seconds. Side leg raises: hold the chair, lift each leg sideways, 8 reps per side. Plank on your knees: hold 15 to 20 seconds. Rest 30 seconds between moves, then do a second round.
03Form tips that matter
Move slowly and keep breathing; holding your breath makes the effort harder. In squats, keep your knees in line with your toes. In push-ups and planks, keep a straight line from head to knees.
Quality reps are better than many reps. If a move hurts your joints, make it smaller or skip it.
04How often and how to progress
Two or three times a week is a great start, with a rest day in between. Adults are encouraged to do muscle-strengthening activities at least two days a week.
After two weeks, add a third round or a few reps. If you have a health condition or are recovering from an injury, check with your doctor first.
TRY IT NOW
Pick just one small step.
- 01
Try the routine once this week.
- 02
Pick the two days that fit best in your schedule.
- 03
Note which move feels easiest and which needs practice.
Key takeaways
- Six moves, two rounds, about fifteen minutes.
- Slow, controlled reps beat fast ones.
- Two to three sessions a week is enough to start.
Sources
Sources checked October 23, 2026. Informational content written by the MOJO editorial team, not medical advice. It does not replace personalized care. Images are editorial, not member results.
What if the next small step was yours?
Your habits, your plate and your movement: start your MOJO journey for free.
Get my MOJO back
