6 Quick and Effective At-Home Workouts for All Fitness Levels

Bri Hand

At-home workouts have become a game-changer for many people, offering the convenience of exercising in the comfort of their own space. This means you can focus on your fitness goals without the need for costly gym memberships and the hassle of commuting. 

Here are six easy and highly effective workouts you can do at home. These routines require minimal equipment, making them accessible to all fitness levels, from beginners to seasoned athletes, including:

  1. Supermans

  2. Rowing

  3. Plank

  4. Push-up

  5. Banded side steps

  6. Jumping lunge

Let's dive in!

At-home workouts for beginners

If you’re new to at home workouts and wondering where to start, here are some beginner-friendly workouts that are perfect for launching your fitness journey from the confines of your home.

1. Supermans

This exercise targets the back, shoulders, hips, and butt muscles, and you don’t need any equipment to do it.


  1. Lie face-down on a mat with your legs straight and toes pointing away. Stretch your arms overhead with palms facing each other, and keep your head in line with your spine.

  2. Breathe out, tighten your core, and gently raise your legs and arms a bit off the ground. Ensure they stay straight and don’t twist. Keep your head and torso still, and avoid arching your back. Hold for a moment.

  3. Breathe in, and slowly bring your legs and arms back down to the starting position, all the while keeping your lower back and hips stable.

2. Rowing

Indoor rowing exercise using a rowing machine offers a full-body workout while improving cardiovascular fitness and endurance. Here’s a simple workout routine on a rower, perfect for beginners.

  1. Row for three minutes at 20 strokes per minute (SPM) at a pace that’s comfortable for you, followed by a one-minute break.

  2. Putting more effort, row for three minutes at 22 SPM and rest for one minute.

  3. Next, row for three minutes at 24 SPM, employing comfortable effort, followed by a one-minute rest.

  4. Working harder this time, row for three minutes at 24 SPM before taking a one-minute break.

  5. Lastly, row steadily for 10 minutes at a stroke rate and power that suits you.

Intermediate at-home workouts

These exercises offer a bit more challenge, perfect for those looking to elevate their fitness game while staying in the comfort of their home.

3. Plank

Similar to rowing, the plank exercise engages the muscles in your shoulders, chest, and back, as well as your glutes and legs to some extent, making it a fantastic full-body workout for core strength and stability.


  1. Start by lying on your stomach, place your elbows by your side and under your shoulders. Keeping your palms down and hands facing forward, straighten your legs and keep your core tight.

  2. Lift your torso off the ground while keeping your body straight, making sure not to arch your back, lift your hips, or bend your knees. Remember to breathe as you stay in the plank position for at least five seconds.

  3. Lower your body back down gently while keeping your core tight.

4. Push-up

The standard push-up is perfect for working those arm, chest, back, and shoulder muscles. For best results, maintain a straight body line from head to heels and avoid locking your elbows.


  1. Begin by kneeling on the floor or a workout or yoga mat, bringing your feet together behind you.

  2. Gradually lean forward, positioning your hands shoulder-width apart on the floor or mat. Shift your body weight forward until your shoulders are directly over your hands, keeping a straight body without bending at the hips or knees. Engage your core, glutes, and quadriceps. Align your head with your spine, and keep your feet together with your toes pointing toward your shins.

  3. Lower your body toward the floor while keeping a strong, straight torso and head alignment. Avoid letting your hips rise or lower back to sag. Lower yourself until your chest or chin touches the floor.

  4. Push upward through your arms as if pushing the floor away from you while maintaining a rigid core and head alignment. Keep pushing until your arms are completely straight at the elbows.

Advanced at-home workouts

Take things up a few notches with these advanced workouts that will test your limits, keep you motivated, and push your fitness to new heights, all from the convenience of your home.

5. Banded side steps

While banded side steps might appear simple, they are highly effective when it comes to improving hip external rotation and extension, as well as enhancing your legs and strengthening the glutes. You’ll need resistance bands for this at-home workout routine.


  1. Step inside a tied resistance band, placing both feet within it. Although you can place the band around your ankles or thighs, having it around your feet makes the exercise more challenging.

  2. Stand with your feet about shoulder-width apart.

  3. Slightly bend your knees and lean forward at your hips so you’re in a partial squat position.

  4. Engage your core, keeping your trunk and back straight and chest up.

  5. Begin the exercise by stepping to the side with your right foot, keeping your stance wider than shoulder-width.

  6. Pause for a moment, then step with your left foot in the same direction as your right.

  7. Take five steps to the right and five to the left to finish one set.

  8. Rest and repeat three to four more sets, switching sides after each set.

6. Jumping lunge

This plyometric exercise combines lunges with jumping and is perfect for improving leg strength, explosive power, and cardiovascular fitness.


  1. Stand with your feet shoulder-width apart, engaging your core.

  2. Keep your arms by your side as you take a big step forward with your right leg.

  3. Lean your body forward, making sure your heel touches the ground first, and lower your body until your right leg is parallel to the floor, creating a low lunge stance.

  4. Using your arms for extra power, jump up and quickly swap your feet mid-air, with your left leg moving forward and your right leg moving back.

  5. Softly land in a basic lunge position with your left leg forward. Avoid a hard landing.

  6. Repeat this sequence for your preferred duration, alternating your legs with each jump.

Discover new at-home workouts with Hydrow

Consistency is key when it comes to getting the most out of your home workout routine, so stay motivated and enjoy the journey to a fitter, healthier you. And while you don’t need any fancy piece of exercise equipment or gear for most of these exercises, consider investing in a few workout essentials for your home gym to kick your fitness game up a notch.

Interested in a low-impact, full-body workout that offers cardio, strength, and recovery? With rowing machines like the original Hydrow Pro or the Hydrow Wave, you can train 86% of your muscles in just 20 minutes. Plus, our extensive content library features thousands of workouts filmed around the world and led by world-class Athletes, transporting you from your home to stunning faraway waterways. 

Learn more about Hydrow rowing machines today!

Bri Hand

Bri Hand is Hydrow's Content Marketing Manager and enjoys writing, singing, kayaking, and Zumba!