15-Day At-Home Workout Plan for Beginners to Build Strength, Endurance,

Written by Pakhi Rewri | October 20, 2025

Introduction

Starting one's fitness journey may seem overwhelming in the beginning. There is apprehension related to taking that first step and doubts whether it's going to work out or not. However, instead of feeling overwhelmed, one can stay focused to achieve their fitness goals by trying exercises that they really like. There are a plethora of options to choose from for beginners. However, making the ideal choice is what makes the real difference.

As per NLM, the best way to start a fitness journey is to begin working out at home. Home workouts can be done without using any professional equipment. The wonderful aspect is that these can be extremely effective if done with dedication and persistence. Also, one doesn't need to spend any extra money on their fitness routine.

15 Day at Home Workout Routine Plan for Beginners

For people who want to pursue their fitness goals and do not know where to start, this workout plan is going to provide a concrete solution. It is simple, approachable, and can be easily done at home, even by absolute beginners. Here is a proper 15-day at-home workout plan to build strength and endurance.

Day 1

Day one can start with a light warm-up. This may include 10 squads and inclined push-ups with 8 to 10 reps. Followed by this, one can also do deadbugs on both sides with 10 reps each. The next exercise can be glued bridges with 12 reps. The whole workout can be done two times or even three times, depending on the current strength levels of a person. If one wants to make it more intense, then they may also include 30 minutes of jogging.

Day 2

Day two includes warm-up exercise again, focusing on cardio. One may do 30 minutes of brisk walking on the treadmill. If one doesn't have a treadmill at home, one can simply go outside and walk for 30 to 40 minutes. If there is any kind of elevated area, then one may walk there for 15 to 20 minutes specifically. This is a low-intensity workout, just to get a person familiar with continuous physical movement in the form of running or walking.

Day 3

The next day can consist of beginner dumbbell-friendly workouts. It focuses on overall strength. It may start with a seated goblet squat with 8 to 10 reps. After this, one may also do dumbbell shoulder presses. 10 presses of this exercise will be enough. The whole workout can be repeated twice. For people who are doing such workouts for the first time, taking a lighter weight is suggested.

Day 4

The next day would be an active recovery day, considering the person doing this is a beginner. This is a day for complete rest. A person may go for walking or light cycling if they do not want to completely skip out on working out. One may also do simple stretching or yoga to increase blood flow.

This is an important day to prevent injury and facilitate recovery.

Day 5

Day 5 is the warm-up day. This again includes a cardio workout. One can keep alternating between a brisk walk and 30 seconds of life jogging. If anyone has a treadmill at home, then they may do it on the treadmill. If the treadmill is not available, then the person will simply go outside and complete their exercise.

Day 6

Day 6 will focus on cost ability and enhancing balance. One can do plank holes for 10 to 15 seconds, followed by dead bugs. 10 reps of side-lying leg lifts can also be done at home. This entire workout can be done 2 to 3 times in repetition. If the workout feels too small, then one may also include side planks and burpees.

Day 7

This is the end of the week and requires a simple workout routine. To conclude the workout, one may go for a gentle walk or take complete rest. Working out on this day is generally prohibited to reduce the risk of any kind of injury to muscles or bones. It is also necessary for a person to get back to their workout for the next week.

Day 8

This is the first day of the fresh week, so one can focus on their overall body strength. The workout routine may include body-weighted squats, incline, push-ups, glue bridges with a hold, and bird dogs. Each exercise must be done twice with 10 to 12 reps. To commemorate the workout, one may also do dumbbell bent-over rows. The whole workout routine can be done 2 to 3 times.

Day 9

This day is all about cardio intervals. One can indulge in different forms of cardio exercises, such as running, jumping, skipping, and others. One may also go cycling for 35 to 40 minutes or indulge in an intense swimming session. The idea is to burn as many as possible and exhaust one's body.

Day 10

This day is again for a warmup, followed by doing an intense workout routine. One can focus on their lower body strength and perform three rounds of the following exercises. This includes assisted split squads, loot bridges march, standing calf raises, and dumbbell goblet squats. 10 to 12 reps of each exercise must be completed.

Day 11

One can start the 11th day with a light workout, such as stretching or jogging. Followed by this, one can do a blend of cardio and core exercises. This may include step touches, plank with shoulder, tap, side-to-side touches, and leg wings. 8 to 10 reps of each exercise must be done at least 2 to 3 times before concluding the workout.

Day 12

This day is about taking a rest and going for a gentle walk. If one doesn't want to go for a walk. Then they may take a swimming session, play a light sport, or go cycling. The idea is to let the muscles rest and not put a lot of pressure. This helps in recovery and enhancing strength in the long run.

Day 13

On this day, you may introduce new exercises to their routine to build a stronger foundation for the already existing workout regime. One can do a full-body strength circuit. This may include walls, blue bridges, standing cat cows, standing knee lifts, and torso twist. It's important to retain one's position and balance in these exercises as much as possible.

Day 14

Day 14 is about cardio intervals with strength. One can start with a warm-up exercise routine that includes standing cat, cow, and ball glued bridges. Then one may proceed towards standing knee lifts, side bends, or reaches. One may also include torso twists in their routine.

Day 15

Day 15 can be focused on active recovery. One may perform 2-3 rounds of these active recovery exercises. It includes forward, fold, cat, cow, stretch, child pose, thread, the needle stretch, and more. Remember to take proper breaks in between these exercises.

Conclusion

Each of these exercises is exciting, fun, and may help a person stay fit. By maintaining the right posture, one may reduce the chances of injury and get the best benefit out of these activities.