Bodyweight workouts are a fantastic way to get fit without the need for any equipment. They use your own weight to provide resistance, making them perfect for beginners who are just starting their fitness journey. Whether you’re at home, in the park, or traveling, you can easily incorporate these exercises into your routine. Let’s dive into three diverse examples of beginner bodyweight workout routines that you can try!
This routine is perfect for those looking to engage their entire body in one go. It’s a quick workout that you can complete in about 20-30 minutes, making it great for busy schedules.
Start with a warm-up of 5 minutes (jogging in place, arm circles, and leg swings).
Bodyweight Squats: 3 sets of 10-15 reps
Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your chest up and knees behind your toes. Return to standing.
Push-Ups: 3 sets of 5-10 reps
Start in a plank position, hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the ground, then push back up. You can modify by doing knee push-ups if needed.
Plank: 3 sets of 20-30 seconds
Lie face down, then lift your body off the ground, resting on your forearms and toes. Keep your body in a straight line.
Lunges: 3 sets of 8-10 reps per leg
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back to the starting position.
Glute Bridges: 3 sets of 10-15 reps
Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top.
Finish with a 5-minute cool-down, stretching major muscle groups.
Note: Rest for 30-60 seconds between sets. You can increase the number of reps as you get stronger.
If you’re looking to get your heart rate up while also strengthening your core, this routine is for you! It combines cardio with core-strengthening exercises.
Warm-up for 5 minutes with dynamic stretches (like arm swings and leg kicks).
Jumping Jacks: 3 sets of 30 seconds
Stand with feet together, jump up while spreading your legs and arms, then return to the start.
Mountain Climbers: 3 sets of 30 seconds
Start in a plank position and quickly bring one knee towards your chest, then switch legs.
Bicycle Crunches: 3 sets of 10-15 reps
Lie on your back and lift your legs to a tabletop position. Alternate bringing your elbow to the opposite knee while straightening the other leg.
Burpees: 3 sets of 5-10 reps
Start standing, drop to a squat, kick your feet back to a plank, do a push-up, return to squat, and jump up.
Russian Twists: 3 sets of 10-15 reps per side
Sit on the floor, lean back slightly, and twist your torso to touch the floor beside you, alternating sides.
Finish with a 5-minute cool-down, focusing on breathing and relaxing your muscles.
Note: Modify the intensity by adjusting the duration of each exercise or the number of sets.
This routine emphasizes flexibility and balance, making it ideal for beginners who want to improve their overall mobility.
Start with a 5-minute warm-up (gentle jogging or walking).
Standing Calf Raises: 3 sets of 10-15 reps
Stand tall, raise your heels off the ground, and then lower back down.
Side Leg Raises: 3 sets of 10-12 reps per leg
Stand with one hand on a wall for support. Lift one leg to the side, keeping it straight. Lower it back down.
Forward Fold Stretch: Hold for 20-30 seconds
Stand with feet hip-width apart. Hinge at your hips and reach for your toes, keeping a slight bend in your knees if needed.
Tree Pose: Hold for 20-30 seconds per leg
Stand on one leg, place the opposite foot on your inner thigh or calf (avoid the knee), and bring your hands together at your heart or overhead.
Cat-Cow Stretch: 3 sets of 5-10 reps
Start on all fours. Inhale, arch your back and look up (Cow), then exhale, round your back and tuck your chin (Cat).
Finish with a gentle 5-minute cool-down, focusing on deep breathing and relaxation.
Note: Take your time with each exercise, focusing on form and control rather than speed.