Home Workouts for Beginners

A beginner home workout plan from MKFIT — a 3-day weekly routine: jump rope, push-ups, pull-ups, abs and squats, with minimal equipment.

The weekly plan (3 days)

• Full-body strength: push-ups 3×6–10, assisted pull-ups 3×3–5, bodyweight squats 3×15, plank 3×20 sec.
• Cardio day: jump rope 30 sec on / 30 off × 10 rounds, static lunges 2×10 per leg.
• Second strength day: push-ups 3×8–12, pull-ups 3×3–6, squats 3×20, crunches 3×15.
• Progression: push-ups +2 reps per week, pull-ups +1 rep, jump rope +1 round per week.

Rules for progressing

Push-ups: lower fully until your chest touches the floor — use your knees if needed. Pull-ups: start with slow negatives or an assist band; a clean pull-up usually arrives in 2–4 weeks. Jump rope: start at 30 seconds and add rounds, not speed. Squats: depth over count — descend until your thighs are parallel.

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