Beginner Bodyweight Workout

Starting to work out can be very difficult. It requires time, physical effort, and sometimes even spending some money. If you’re starting out, you may not enjoy it in the beginning. You’ll have to go to a gym where most people are jacked, making you feel like a fish out of water and lose interest after a few weeks.

What if we told you that it doesn’t have to be like that. That you can kickstart your fit and healthy lifestyle in the comfort of your own home without spending a single dollar on a gym membership or any special equipment and more importantly, with no prior workout experience.

This article brings together the five basic exercises that you can do as a beginner that will get you leaner and stronger while burning fat, calories, and building muscle. Set aside 40 minutes of your day, find a place where you have enough space, put on comfortable clothes, proper sneakers, and get ready to take your first steps into the fitness world.


Key Takeaways

  • Starting a fitness routine doesn't have to be expensive or intimidating. You can kickstart your fitness journey at home without any prior workout experience or special equipment.
  • Prioritize warming up before the workout to avoid injuries and get your body ready. Choose from exercises like jump rope, jumping jacks, or jogging to get your heart rate up and start sweating.
  • The workout consists of five exercises that target the entire body: squats, forward lunges, knee pushups, knee plank, and quadruped limb raises. Perform each exercise for the suggested time without resting in between, and aim to complete the circuit at least three times per day, gradually increasing intensity and frequency.



If you really want to get those muscles working, burn calories and avoid injuries it is crucial to have at least five to ten minutes of cardiovascular activity to warm your body up and get it ready for the real workout. Choose between any of these three exercises and try to do at least five minutes. A good indicator that your cardio is successful is that you start sweating and your heart is pumping faster, which means you're ready.

  • Jump Rope

Grab each end of the rope with one hand and swing it around you, jumping over it to let it go under you. If you don’t have a rope, simply do the movement and hop in place.

  • Jumping Jacks

Jump up and down opening and closing your feet while at the same time you move your arms around you. The same movement as if you were making a snowman. 

  • Jog

Basic, simple yet effective. You can do it outside, on a treadmill, or even in the same place without moving.



This workout is composed of five exercises that will target your entire body and require little or no expertise. Complete all of them for the suggested time without resting in between exercises. Once you have completed the five of them, rest for two minutes and start again. You should try to all of them at least three times per day at first and work your way up from there.

1. Squats - 60 seconds

    Muscles involved: quads, glutes, calves, hamstrings, core, and inner thighs. Perfect for improving posture, burning fat, and building leg muscles.

    Instructions: stand up straight with your feet parallel to each other and place them right below your shoulders. Squatting is pretty much lowering your entire body and bringing it up again repeatedly using your leg force. Begin by bending your knees and allow your hips and butt to drop and stick out behind you. Ideally your butt should go below your knee level but you can go as low as your body allows it. When you reach the bottom come back up keeping the same posture. Repeat. Be careful not to go so low that your knees go past your toes to avoid injuries.   

    2. Forward Lunges - 60 seconds

      Muscles involved:  quads, glutes, calves, hamstrings, core, and inner thighs. Perfect for boosting calves, stretching hip flexors, and tone your butt.

      Instructions: lunges are pretty much squats that target each leg individually. The premise is simpler: stand up straight and take one long step forward with one foot and then bend that knee so that your body drops and your other knee bends and almost touches the floor. When you reach the bottom bring your body back up and return to the original position. Switch legs and repeat.

      3. Knee Pushups - 30 seconds

        Muscles involved: chest, biceps, triceps, shoulders, and core. The most complete way to work your entire upper body and strengthen your arms. 

        Instructions: position yourself face-down on the floor supporting your bodyweight on your fully-stretched arms with your hands below your shoulders and your legs. Your body has to be completely straight from your head passing through your butt all the way to your heels. Lower your body by bending your arms until your face is close to the floor and bring it back up. Repeat.

        Your shoulders should be tucked in at all times and your body straight, meaning that your face, chest, and abdomen should all go down together. If you want to make it easier just do it on your knees and follow the same movement. 

        4. Knee Plank - 30 seconds

          Muscles involved: abs, core, chest, upper back, and shoulders. Holding exercise that helps you improve your posture and takes you a step closer to your six-pack.

          Instructions: position yourself exactly as if you were going to do a knee pushup. Now, bend your arms so that your upper body weight is supported on your elbows and forearms, remember to keep your body straight and keep your elbows under your shoulders. The premise is simple: hold that position without losing proper posture for the desired time. Sounds easy but after a few seconds you will feel your entire body engaged.

          5. Quadruped Limb Raise - 60 seconds

            Muscles involved: lower back, traps, glutes, thighs, abs, and core. This exercise will help you strengthen your back, improve your posture, burn fat, and tone your butt.

            Instructions: Position yourself on all fours on the ground; arms straight and knees bent. Keep your hands below your shoulders and your back completely straight. What you are going to do is raise one arm and the opposite leg at the same time and hold them in the air for at least two seconds. Bring them down and do it with the other pair. You must keep your back straight at all times so you feel those muscles working and more importantly, stay away from injuries.

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