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Nicole Winter Flashes Flat Abs and Shares Lower Body At-Home Workout for Beginners

All you need is a dumbbell and minimal space. 
FACT CHECKED BY Christopher Roback

Do you need to get a workout but don't feel like going to the gym? Doing a quick but effective at-home workout can be a game changer for anyone trying to lose weight – especially a beginner. Personal trainer Nicole Winter focuses on "beginner fitness," sharing easy, at-home workouts with her hundreds of thousands of followers. "Busy gym? Working from home? Beginner? Must try lower body burn," one of her recent videos reads. The best thing is, all you need is "one dumbbell, minimal space, and you're good to go," she says. Here is the workout – and a few of her other fitness tips.

Here Is Her Lower Body Workout


"Do this workout circuit one movement after the next with minimal rest," Nicole says. She recommends four to five rounds total, with 60 to 90 seconds between each round.

  1. RDL x 12
  2. Squat to jump squat x 10 (squat to jump counts as one rep)
  3. Ice skaters x 16
  4. Alternating lateral lunge x 16 (8 reps per leg)
  5. Split squat x 10 (do 10 reps on the right and then follow up with 10 on the left)

Have a Plan

High Angle View Of A Workout Plan In Notebook At Wooden Desk

Nicole recommends having a workout plan for the week ahead. "When I was new to the gym my biggest struggle was feeling overwhelmed when I went in without a plan.. add a busy gym on top of that and 😮‍💨🥴🫠. Having a plan for what to do makes the world of a difference so I hope this can help!" she wrote in an Instagram post.

Related: This Is Exactly How to Lose Body Fat This Year

Don't Overcomplicate Exercise

In another post, she recommends keeping it simple when it comes to exercise. "Pretty much just a reminder for myself 🤣. STOP OVERCOMPLICATING IT. Give yourself 30 minutes to prioritize your health and you'll be amazed at what such a small portion of your day can do," she writes.

Break From Your Routine on Occasion

It's not the end of the world…"if you don't stick to your usual workout schedule," Nicole writes in a post. "85% of the time I'm all about the routine and keeping up with my 'healthy' habits but sometimes, something has GOT to give." She adds that "sometimes the things we place a lot of weight on aren't actually all that serious in the grand scheme of things 🙌🏼 i know I'm not practicing what i preach, and yes absolutely runners should still prioritize strength, but it's okay to not be perfect 100% of the time."

RELATED: 11 Ways to Eat For Your Best Body After 40

Exercise on Vacation

Nicole is regularly asked if she works out on vacation. "The short answer: yes!!! 💪🏼🌴 The long answer.. i workout on vacation IF i want to, not because i feel like i have to. it feels good to keep a routine and I genuinely enjoy exercising.. so if i can squeeze in a quick workout on my trip and enjoy the hotel gym then heck yes im gonna do it," she revealed in a post.

💪🔥Body Booster: Even if you only have 15 minutes at-home, try and slip in a workout. Doing a short but effective set can help you achieve your goals.

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more