An Ultimate Guide to Basic Home Workout Routine

  • postauthorEditorial Staff
  • postdateFebruary 1, 2024
  • postreadtime4 min read
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Fitness plays an important role in our life physically, mentally and socially. Apart from transforming us with a good shape, it promotes better health by enhancing our immunity, stamina and strength, keeping us away from most of the illnesses. That is exactly why we need to make fitness as a part of our lifestyle instead of considering it as a choice from person to person.

Are you someone who wants to start your fitness journey at home itself but running out of enough workout guidance?

Don’t worry! We’ve got your back. This article will provide you with an ultimate guide to a basic body transformation workout at home that you can consistently follow as a beginner to give a kickstart to your fitness journey.

But first, let’s have a quick look at the benefits of working out at home

Saves cost and time

Home workouts do not only help us save our money of the gym memberships and personal training but also our time, spent while rushing to the gym after work. As home workouts are mostly with less equipment, Bodyweight workouts are the key which can be beneficial in helping maintain muscle mass during a period of time when you can’t go to the gym.


The same home bodyweight workouts that we do at our place, can be done anywhere and anytime even while traveling, gym closures etc. which help us maintain enough consistency in our fitness journey. Home workouts in itself can be done at any time, without any time restriction.

Privacy & peace

Many of us do not like to openly workout in the public place and wish to maintain our own mode of peace. In you’re someone like this, home workouts is the option for you to focus on your health and fitness.

How to set your own home workout routine?

There are a lot of workout splits that you can follow and choose your own workout routine. Here are some tips that you can follow while designing your own workout plan.

Here’s a reference table of approximately 30 minutes home workout routine with no equipment in upper and lower body split which can be followed by anyone who is looking forward to exercising to maintain an active lifestyle:

Upper Body

An upper body workout is any workout that involves training most or all of the muscle groups of the upper body. This includes: Chest; Back; Shoulders; Biceps; Triceps.

Here are the reference videos of upper body exercises that you can follow to set your own home workout routine, however we advise to perform every exercise for 1 minute with as many repetitions as possible and hold high plank for the same duration, in a total of 3 rounds for first video and 3 rounds for the second. 

Cardio and Core

Cardio workouts are amazing for your heart health, burning those extra calories and increasing stamina. On the other hand, core being the strongest muscle of our body needs to be separately trained too despite being covered in most of the workouts out there.

Here are the reference videos for cardio and core exercises that you can follow to set your own home workout routine, however we advise to perform as many repetitions of possible for 45 seconds, each exercise with a break of 15 seconds in between in a total of 3 rounds for cardio and 3 rounds for core exercises. 

Lower Body

Who doesn’t want to have strong beast legs? All of us do! Hitting your lower body sessions will definitely make you break a sweat and burn your leg muscles to build them stronger than ever preventing you from future unwanted knee pains and weak joints.

Here is a reference video for lower body exercises that you can follow to set your own home workout routine, however we advise to perform as many repetitions as possible of each exercise for 45 seconds with a break of 15 seconds in a total of 3-5 rounds. 

The Bottom Line

We hope you found this information about home workout plan for beginners helpful. Consistency, patience and discipline are three factors which need focus in every field including fitness.

Here’s something you can do to enhance your fitness level and focus on your health even more: Contact our customer support team and subscribe to Onsurity’s Healthcare Plan.

Onsurity employee healthcare plans do not only come with the benefit of partner network operated group health insurance for your team members but also with online fitness sessions & webinars to keep you fit and motivated enough, doctor teleconsultations, discounted medicines orders, overall making it a complete health package.

If you’re an Employer or HR, subscribe to our plan for your employee’s healthcare today or if you’re a team member, feel free to refer us!

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