This Beginner Bodyweight Workout Video Will Help You Build a Solid Fitness Foundation

Photo: Undry /

Building a strong foundation as you ease back into fitness is one of the most important parts of starting a workout routine-aside from showing up! In this video, you’ll learn how to perform basic functional fitness movements including, squats, lunges, triceps dips, and press-ups from U.K.-based trainers Jenny Pacey and Wayne Gordon. By learning how to perform these exercises with the correct technique, you increase the effectiveness of your workouts and limit any risk of injury as you increase the intensity of your workouts. Enjoy the process of reconnecting with your body as you kick-start your fitness journey-and watch your body transform.

How it works: Follow along with Pacey and Gordon in the video. You’ll complete the warm-up, then do each of the following exercises for 60 seconds each. Don’t forget to cool down with the final stretches at the end of the workout.

1. Air squat

2. Triceps dip

3. Plank

4. Reverse lunge

5. Kneeling press-up

6. Dead beetle crunch

7. Hip bridge

8. Kneeling shoulder tap

9. Bird-dog

10. Upper-body hyperextension

About Grokker

Interested in more workout videos? There are thousands of fitness, yoga, meditation, and healthy cooking classes waiting for you on Grokker.com, the one-stop shop online resource for health and wellness. Plus Shape readers get an exclusive discount-over 40 percent off! Check ’em out today!

More from Grokker

Sculpt Your Butt from Every Angle with This Quickie Workout

15 Exercises That Will Give You Toned Arms

The Fast and Furious Cardio Workout That Spikes Your Metabolism

You’re not always going to have a gym.

Whether you’re traveling, stuck at home, or just strapped for cash for a membership, access to the heavy weights and machines that make up a standard commercial fitness club is not always a guarantee.

The question is, are you still willing—and knowledgeable—enough to work out without all those trappings? And even if you do have access to every type of dumbbell or kettlebell in the book, could you create an effective routine that will push you to break a sweat on the days that you don’t feel like using them?

If you’re not sure about the answer to that question, these exercises and routines are for you. We put together some of our best bodyweight workouts to challenge every aspect of your fitness. Even without any gear, you’ll be able to build your strength, kickstart muscle growth, pump up your conditioning, and more. Check out these videos below and follow along to a fitter body—no equipment necessary.

The Bodyweight Triceps Circuit

If you’re at home, just sub in a bench for a couch. Perform 4 rounds, resting for 2 minutes between each.

  • Skull Crusher, Head Below Bench – 6 to 8 reps
  • Skull Crusher, Head to Bench – 8 to 10 reps
  • Triceps Pushup – Max Reps

Anytime, Anywhere Upper Body

Perform each exercise for 30 seconds, with no rest in between. That’s 1 round. Complete 3 rounds.

  • Squat with Shoulder Press
  • Squat with Rotations
  • Pushups to Alternating Frontal Raises
  • Diver Bomb Pushups
  • Plank to Knee-Holds (L)
  • Plank to Knee Holds (R)
  • Elevator Planks
  • Breakdancers

The Holy Trinity

Technically, a pullup bar might count as equipment—but you’re still just using your body weight. In a pinch, sub in a couch or low platform for bench dips. Just set a timer for 30 minutes, then do as many pull ups, dips, and pushups as you can—switching to the next move every time you reach failure—until the clock hits zero.

15-Minute Lunge Circuit

Perform each move for 5 minutes with no breaks. Rest as little as possible.

  • Walking Lunges – 5 minutes
  • Lateral Walks – 5 minutes
  • Bear Crawls – 5 minutes

Lower Body Burnout

Perform all exercises consecutively with no rest to finish 1 round. Rest for 45 seconds to 1 minute, then repeat for 5 total rounds.

Anywhere, Anytime Lower Body

Perform each exercise for 30 seconds, with no rest in between. That’s 1 round. Complete 3 rounds.

  • Alternating Backward Rotational Lunge
  • Lunge to Crunch (L)
  • Lunge to Front Knee Drive (L)
  • Lunge to Tap Outs (L)
  • Lunge to Crunch (R)
  • Lunge to Front Knee Drive (R)
  • Lunge to Tap Outs (R)
  • 4×4 Fire Hydrants (L)
  • 4×4 Fire Hydrants (R)

Full Body/Cardio

Bodyweight Burnout

Perform each exercise for the allotted time, resting for 15 seconds between each move. That’s 1 round; finish 2, resting for 30 seconds between them.

  • Alternating Reverse Lunge to Squat – 60 seconds
  • Dive Bomber Pushup – 45 seconds
  • High Knees to Burpee – 30 seconds
  • Crane Split Squat – 60 seconds, switch at 30
  • Alternating Mechanical Pushup – 45 seconds
  • Footfire Burpee – 30 seconds

Anywhere, Anytime Cardio

Perform each exercise for 30 seconds, with no rest in between. That’s 1 round. Complete 3 rounds.

  • Alternating Ankle Grabs
  • Forward Skipping Knee Drives
  • Backward Skipping Knee Drives
  • High Knees
  • Sprinter Jumps (L)
  • Sprinter Jumps (R)
  • Breakdancers
  • Plank Double Legged Side-to-Side Jumps
  • Plank Foot-to-Side Hand

200 in 20

Start a timer. Perform sets of 10 pushups, 10 situps, and 10 bodyweight squats for every minute, on the minute. That means you’ll be resting once you finish the reps—until the next minute starts.

Core

10-Minute Ab Meltdown

Warmup

  • Cat/Cow – 5 reps

Circuit

40 seconds on, 20 seconds off

Round 1

  • Single-Step Bar Crawl
  • Core Stars
  • Alternating Sprinters – 20 seconds each side
  • Boxer Situp

Round 2

  • Single-Step Bar Crawl
  • Core Stars
  • Alternating Sprinters – 20 seconds each side
  • Boxer Situp

2-Minute Finisher

  • War With Your Core Isometric Press (Left) – 30 seconds
  • War With Your Core Isometric Press (Right) – 30 seconds
  • War With Your Core Isometric Press – 30 seconds

Anytime, Anywhere Core

Perform each exercise for 30 seconds, with no rest in between. That’s 1 round. Complete 3 rounds.

  • Bear Plank
  • Bear Plank Swings
  • Plank Knee Scratchers (L)
  • Plank Knee Scratchers (R)
  • Plank Walking Hands
  • Plank Washer Machines (L)
  • Plank Washer Machines (R)
  • Bracers
  • Hip Crossovers

Don’t Ask Me About Your Abs

When you take on this workout, perform 5 pushups during the 30 second rest period between each exercise If you have to, sub out feet-to-hands for a reverse situp. Perform the full circuit 3 times.

  • Situp – 30 seconds
  • Pushup Plank – 30 seconds
  • V-Sit Kickout – 30 seconds
  • V-Sit Hold – 30 seconds
  • Leg Raise – 30 seconds
  • Leg Raise Hold – 30 seconds
  • Feet to Hands – 30 seconds
  • Pushup Position Hold – 30 seconds

Brett Williams Brett Williams, an associate fitness editor at Men’s Health, is a former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

Best Bodyweight Exercises for Targeting Specific Muscle Groups

Want to know which bodyweight exercises are most effective for targeting specific body parts?

This list of the best bodyweight exercises includes:

  • All major muscle groups: abs, legs, glutes, chest, shoulders/arms, back
  • Recommendations for all fitness levels: beginner, intermediate, advanced
  • Exercise videos with detailed instructions

List of the best bodyweight exercises for each body part

These exercise recommendations are based on muscle activation, intensity, and complexity. To make your own workout, try this: choose 4 exercises, do each for 10-12 reps, repeat 4 sets. If you can do more than 12 reps with good form, consider choosing a more advanced variation.

Keep in mind:

The most advanced exercise is not the “best” one! The best exercise is the one you can do while maintaining proper form.

Abs

The following exercises are recommended for abs:

Beginner: the Low Plank is a great starting point for ab activation and stabilization.Intermediate: the Beetle works your rotational stability and hits obliques, too.Advanced: dynamic V-ups will really make your abs burn.

Ab-focused workouts can get boring… why not try to do ab exercises with a partner instead?

Lower Body

The following exercises are recommended for legs and glutes:

Legs

Beginner: proper Squats are the perfect exercise for strong, healthy legs and knees.Intermediate: a small pause at the bottom makes your legs work harder to push back up.Advanced: be patient, it takes a lot of time to master the Pistol Squat. You can practice with assistance first.

Skipping leg training is a big mistake. Make sure to train your legs at least once every week! Check out more leg exercises you can do at home without equipment.

Glutes

Beginner: Fire Hydrants seem simple, but focus on squeezing glutes and you will really feel the burn.

Intermediate: the Single-Leg Bridge works your core while targeting glutes and hamstrings.

Advanced: perform this exercise slow and controlled; glutes stabilize you.

Glutes are more than just your “booty”! They are the powerhouse for explosive movements and provide key stabilization in many activities, such as running. Here are 4 more bodyweight exercises to target your glutes.

Upper Body

The following exercises are recommended for chest, shoulders, arms, and back:

Chest

Beginner: Knee Push-ups are a good starting point to make your chest muscles stronger.

Intermediate: Push-ups in all variations are a great exercise to target chest muscles.

Advanced: the explosive element in Plyo Push-ups adds more intensity to chest muscle activation.

Want to focus on your chest? Check out the 8 best push-up variations for a bigger chest.

Shoulders/Arms

Beginner: Knee Up Downs are a good starting point to work on shoulder strength and stabilization. Intermediate: dips will effectively target the triceps. Did you know it’s the biggest muscle in your arm? Advanced: make sure to really place the most weight on your arms and use your feet for stabilization.

Get stronger shoulders with even more bodyweight shoulder exercises. Experiencing shoulder pain? Try these 5 pain-free shoulder exercises.

Want to tone your arms? These bodyweight exercises can help flabby arms!

Back

Beginner: the Bridge is great for your back but also abs and glutes, so it works your whole core. Intermediate: adding the pull to a Superman activates your lats, the large muscles on your back.

Advanced: limb raises are very hard if done right: keep your pelvis centered and your back neutral, not arched.

For a stronger back check out this 7-minute back workout (more exercise recommendations included!) If your back hurts from sitting, having a more active lifestyle is very important (running, strength training, swimming)! Including low back exercises in your routine can be helpful, too.

Want visible results?

Bodyweight exercises are only effective if you progressively increase the load. That’s why planning is important if you want to see results. A full 12-week bodyweight workout plan creates personalized workouts you can do at home.

***

Staring to exercise can be difficult and we would like to make it easier with what we think is the best bodyweight workout for beginners at home. Exercising at home has many benefits: you don’t need to pay for gym membership, you can also get familiar with the exercises before you actually hit the gyms, build up a base strength level and finally, it’s just super convenient.

What’s more, we collected five basic exercises that can be done with little to no equipment at home, standing or laying on the floor. It doesn’t really get much easier than this, so this is the perfect bodyweight workout for beginners, one that gently immerses you into the world of fitness, without you having to make a lot of commitments.

Although you won’t need to get barbells or pull up bars for any of the below exercises, one thing we would like to recommend is a decent fitness smartwatch. these devices can not only keep track of your efforts, but they most usually have a real-time heart rate tracking function, so you can see how much effort it takes for you to do the exercises.

Wearing a smartwatch can also boost your motivation since you will see it more clearly how much you exercise and how healthy you are in general. The best fitness watches can all give you useful – or terrifying – ‘overall fitness’ scores, based on a VO2 Max estimate.

  • Best running shoes
  • Best workout shoes
  • Best workout headphones
  • Best gym gloves

Best bodyweight workout for beginners at home

Before you start doing any exercises, make sure you’re all warmed up. Do 5-10 minutes of cardio which can be stationary run or a light jog around the house/block of flats, just to get your heart rate up a bit.

Listening to music can also help you feel motivated throughout your workout. Streaming services like Amazon Music can supply you with all the music you might need to feel pumped all the way through your workout.

Many people (in fact, most of the people) listen to music one way or another during cardio or resistance workouts. Music can help you get into the zone easier and it also filters out distracting noises.

Follow this sequence with this workout:

– Squats: 60 seconds
– Lunges: 60 seconds
– Knee push ups: 30 seconds
– Knee planks: 30 seconds
– Quadruped limb raises: 60 second

Repeat three times.

Try to have no break between the different exercises and have a 60-to-90-second break between sets.

Important: if you are concerned or have any concerns about your workout, please consult a medical professional before you start exercising. Also, if you have difficulties with excess weight, you might want to lose weight first and then start working out with weights. Changing your diet is the best way to lose weight, whilst exercising can help you maintain weight loss and improve your cardiovasular system, too.

  • Best dumbbells
  • Best kettlebells
  • Best ab rollers

Goblet squats are the next step up from bodyweight squats

(Image credit: Future)

1. Bodyweight squats

Muscles worked: quads, glutes, calves, hamstring, core, inner thighs

Good for: torching fat, building leg muscles and overall strength

Squats work – not surprisingly – your legs the most, especially your quads and glutes, and what’s even better, there are a few different variations so you can keep your exercise sessions fresh. One you familiarised yourself with bodyweight squats, try squat holds or even Bulgarian split squats.

As you squat, keep your back straight and you can even extend your arms in front of you to help you keep balance easier. As you go down in a squat position, stick your bum out in order to keep your back straight.

There is no need to do a deep squat either, it you are new to exercising, that would apply too much pressure on your knees. Instead, try performing squats slower, that would extend the period of muscle activation, therefore making you burn more calories. Try lowering your body for three second, hold the lowermost position for one second, then back up in three seconds.

  • Best leg exercises – every day is like leg day
  • Best leg workouts for women
  • Get a full body workout with the BOSS of all exercises for abs, arms, legs and more

Weighted forward lunges can add extra resistance to your lower body exercises

(Image credit: Future)

2. Forward lunge

Muscles worked: quads, glutes, calves, hamstring, core, inner thighs

Good for: toning bum, stretching hamstrings, boosting calves

Another one for your legs, lunges also work your lower half more, but since you have a few very large muscles there, working your lower body well will burn loads of calories and will you more mobile, too. Lunges are also one the few exercises that really work your calves.

The actual exercise is pretty straight forward: as you are standing straight, take a big step forward and bend your knee so your rear knee almost touches the floor. Then kick yourself back up with your front leg and return to your original position. Do the same with the other leg. Once you did both legs, that’s one rep.

  • The best shoulder exercises for big arms – with pictures!
  • Forget bicep curls, THIS exercise will give you bigger arms for sure
  • Get ripped fast with this ace gym workout tip for muscle growth

Try knee push-ups first, then you can progress into doing standard push ups

(Image credit: Future)

3. Knee push up

Muscles worked: chest, arms, shoulders, core

Good for: toning arms, strengthening chest

One of best bodyweight compound exercises, the push up (or press up) works your arms and also your pecs (chest) toning and strengthening your upper body all in the same time. Compound exercises are also a great way to burn fat quicker because they work a multitude of muscles in the same time. for the same reason, they are also good to build overall strength.

You should start off doing knee push ups, when that will get arms used to the movement. Keep your back straight as you do the knee push ups, that will work your core, too, making this already excellent exercise even more powerful.

Also, tuck in the elbows a bit and try to focus on activating the back of the upper arms (triceps) and the chest muscles as you push yourself.

  • Best leg exercises – every day is like leg day
  • Best leg workouts for women
  • Get a full body workout with the BOSS of all exercises for abs, arms, legs and more

Planks will work your core and abs like not many other exercises can

(Image credit: Future)

4. Knee plank

Muscles worked: abs, core, chest, upper back, shoulders

Good for: improving posture, six pack gains

Planks are not exciting to do, we agree. Planks are one of the most boring exercises out there, you literally have to do nothing else but to hold your body in a fixed position. In the same time, it is one of the most challenging exercises you can do and if you ever want to know just how long 60 seconds can be, just try holding the low-plank position for that long and you’ll see.

Knee planks are not difficult to perform – at least to know what you are supposed to do – just hold your body straight whilst resting your body on your knees and elbows. For added comfort, you can lay down a yoga mat underneath you, especially if your abode has hard flooring.

  • This is the best exercise to work the BIGGEST muscle in your body
  • Is THIS the best core exercise ever? We’ll show you how to get a six pack
  • Get a six pack fast (but not so easy) with THE hardest abs, biceps and core exercise

5. Quadruped limb raise

Muscles worked: lower back, traps, glutes, thighs, abs/core

Good for: strengthening back, fat burning, toning bum

Lesser known but excellent exercise nevertheless, the quadruped limb raise works your back gently – more gently than doing pull ups, for sure. Quadruped limb raises work your glutes and lower back the most, but they also have an effect on your core, traps (the muscles on the side of the neck) and thighs.

To do a quadruped limb raise, go down on all four with your hands shoulder width apart. In the starting position, your back should be straight and vertical to the ground. Lift one arm and the opposite leg in the air simultaneously, hold the pose for a second or two, then lower it back to the ground. Do the same with the other two limbs.

Make sure you don’t reach too high with either limb and try to be extra gentle with the leg raise. Lower backs are very prone to being sprained and you would like to mobilise them in a steady pace and not over work them straight away.

  • Get big arms fast: how to get big biceps
  • Best resistance band workout for a full body experience – at home
  • Best weight bench

What you’ll need more of: protein is good for muscle growth and weight loss, too

You probably know that protein is the macronutrient you would like to consume a bit more if you would like to build muscle and lose weight fast. Humans haven’t got protein reserves so you will have to continuously replenish yourself with protein in order to supply your muscles accordingly.

The most convenient way to take in protein is to to have a couple protein shakes a day, which is a combination of protein powder and water (or milk/milk substitute).

• Best cheap protein deals

Protein, of course, can and should be sourced from a variety of sources, like fish, nuts, lean meat, vegetables and more. Keeping a healthy diet is equally as important as exercising, not to mention leaving enough time to rest. Overworking and under-supplying your body is the best way to get injured and to lose motivation fast.

If you are doing moderate exercising, you won’t need loads of protein either: shoot for 1.2-1.5 grams per body kilogram per day. Assuming you are around 80-90 kilos, you won’t need more than 100-135 grams of protein to cover your daily needs. One scoop of protein powder usually has 26-28 grams of protein in it, protein snacks usually have the same, add a high-protein/low-sugar yogurt and two medium size meals with some protein and you are all sorted for the day.

Make sure you also drink plenty of water, that will speed up your metabolism, protect your cells and help muscle regeneration, too.

  • Best gym water bottle
  • Best reusable water bottle

Join PureGym today | Low prices | Over 250 gyms across the UK | No contract
Thinking about joining the gym? PureGym has over 250 units all across the UK and you won’t need a contact either when you sign up – leave anytime if you change your mind. Students save even more on fixed term memberships: up to 30% off. Find your nearest gym by clicking on the button below.View Deal

Bodyweight Routine: Beginner to Advanced

When picturing getting fit or bulking up, a lot of people’s minds immediately jump to the image of a ripped gym rat pumping iron or going hard on a lot of expensive high-end equipment. But that’s not the only way to get into shape, and pricey gym memberships or home fitness equipment are not a requirement in order to meet your goals. Bodyweight exercises are a great way to get into shape using nothing but your own natural resources.
And a bodyweight routine does not have to be something overly complicated or difficult to do. Though there are plenty of effective advanced bodyweight exercises, it helps to start at the beginning with some simpler workouts. So to help you get there, here are some tips, and some sample routines to take you through some beginner workouts, some of intermediate difficulty, and finally some more advanced bodyweight exercises — all requiring nothing except yourself and a willingness to work.
Some Exercises to Master Before You Start Your Bodyweight Routines
When you are first starting your new fitness regimen, it’s important to master a few basic exercises. These are the ones from which you will end up building just about everything else. After all, we would never recommend that you go straight into a handstand push-up in your first workout! Here are some of the best standard exercises to work on.

You knew they were coming; this standard workout exercise is a classic for a reason. And while you might never have done a successful push-up before in your life, don’t let that stop you from working towards what will eventually become second nature to you. Here are some tips for improving your push-ups:

  • Start easy, with your knees fully bent, then gradually extend your bodyline until you are able to do full length push-ups.
  • You can also help yourself through changing up your stance, such as how far apart your arms are, or by elevating the spot where you put your hands.

Once you master a regular push-up, you will be able to modify it through changing up your stance and body leverage to provide a greater challenge each time.

Squats are a staple because they can be done anywhere, any time, and they also have a lot of variations to keep it interesting. The things to remember here are to make sure that your feet are apart, the heels of your feet stay grounded, and your hip comes nice and low when you are in a full squat. Here is a video demonstrating proper technique.

One of the best ways to work your legs, lunges are an invaluable leg exercise for those who are physically capable. You can do series of quick or long lunges, either taking breaks in between or going straight into the next one. Some tips:

  • Make sure your feet are always facing forward, it can become easy to let your foot stick out with your heel turned inward, but you want to keep it lined up with your leg.
  • Though this is a leg exercise, you need to be mindful of your whole body, keeping your torso upright, and being sure to lower yourself using your hips rather than just pushing your knee forward.

Sample Bodyweight Routines
Once you get the hang of things, you’ll be able to mix and match your favorite exercises, experiment with modifications, and start to challenge yourself in different ways with routines of your own design. Until then however, it helps to have some help to guide you through the unknown. With that in mind, we have collected a few bodyweight routines of varying difficulties for you to try.
Beginner Bodyweight Routines

Bodyweight Strength for Beginners – Bodybuilding.com
Beginner Bodyweight Workout and Exercises – Nerdfitness.com
Beginner Bodyweight Workout Plan – Neatstrength.com
Intermediate Bodyweight Routines
Intermediate Bodyweight Workout – Globalbodyweighttraining.com
Intermediate Bodyweight Circuit Workouts (one full week of exercises) – Menshealth.com
Advanced Bodyweight Routines
The Bodyweight Gauntlet – Onnit.com
The Advanced Bo-Gym Bodyweight Workout – Greatist.com
5 Advanced Bodyweight Exercises to Build Whole Body Strength – Breakingmuscle.com
As with any fitness regimen, bodyweight exercises are all about a series of progressions, doing as many reps as possible (AMRAP) of the basic exercises, until you are doing advanced bodyweight exercises without thinking twice about it. Hopefully these tips and sample routines give you a good starting off point, and you can experiment and have fun with it from there. Good luck and get repping!

Beginner bodyweight workout routines are the perfect introduction into resistance training but without the use of any equipment.

Using bodyweight exercises builds a safe foundation of strength, mobility, flexibility and cardio.

Below I have listed 3 bodyweight workouts for you to use starting with an absolute beginners workout and progressing to a more advanced one.

Let’s get started:

How to Use these Bodyweight Workout Routines?

Below I have listed 3 bodyweight workouts each progressing and building on the strength and skills you learn from the previous workout.

I suggest that everyone begin with workout 1 and only progress onto workout 2 when you can complete the workout comfortably for 3 circuits.

If you cannot complete the workout then do what you can remembering to stop whenever your technique feels like it is about to break down. Don’t develop bad habits!

You should aim to complete the workout 3 – 5 times per week depending on how quickly you recover from the previous workout. If in doubt take a days rest.

Beginners Bodyweight Workout 1

Bodyweight Workout 1

  • Y Squats x 10 reps
  • Shoulder Taps x 10 reps
  • Reverse Lunge x 10 reps
  • Skydivers x 10 reps
  • Rest 60 seconds and repeat for 3 circuits

Frequently asked questions about this workout:

1. My knees hurt when I lunge what should I do?

Sore knees are often down to weak and unsupportive legs. The Y squats will help to strengthen the legs but the lunges may be too much. Try holding onto a post, wall, or chair to help take some of your weight. Do what you can. Persevere and the lunges should get easier.

2. Should I do skydivers with a bad back?

If you suffer from a slipped disc, herniated disc, or other spinal issue then the skydivers may not be good for you. Be careful and avoid this exercise if necessary.

3. Help, I’m not strong enough to lift my arm for the shoulder taps

With time your strength and core muscles will develop so you can support yourself on just one hand. Practice just holding the top push up position without the shoulder tap first before progressing to tapping the shoulder.

Learn more: 5 bodyweight exercises every beginner should master

Beginners Bodyweight Workout 2

Bodyweight Workout 2

  • Yoga Squats x 10 reps
  • Slow Mountain Climbers x 10 reps
  • Forward Lunges x 10 reps
  • Swimmers x 10 reps
  • Rest 60 seconds and repeat for 3 circuits

Frequently asked questions about this workout:

1. Do I need to straighten my legs when performing the yoga squat?

Many people lack the flexibility to straighten the legs fully while the hands are on the floor. If you can’t straighten your legs due to your hamstring flexibility then you can hold your ankles or shins in order to straighten the legs fully. With time work closer and closer to the floor with the fingers.

2. I cannot manage all 10 reps of an exercise, what should I do?

Do what you can with good form and technique. You will be surprised at how quickly your body gets stronger and you are able to complete a few more reps each time.

3. Can I change the rest period at the end of each circuit?

Yes, absolutely. Your ultimate goal is to get through 3 circuits with as little rest as possible. Try to reduce your rest periods even if by a few seconds each workout.

Related: 13 bodyweight exercises you should use with your kettlebell workouts

Beginners Bodyweight Workout 3

Bodyweight Workout 3

  • Burpees x 10 reps
  • Push Ups x 10 reps
  • Side Lunge x 10 reps each side
  • Dirty Dogs x 10 reps
  • Rest 60 seconds and repeat for 3 circuits

Frequently asked questions about this workout:

1. How deep do I need to go for the side lunges?

The deeper you can get for the side lunge the better as it activates your buttocks more effectively. You will need good flexibility to lunge deeply so start slowly and allow your flexibility to improve as your body warms up.

2. Help, I can’t perform a full push up.

The best method for improving your push up strength in to reduce the weight on your upper body by performing the push up with your hands on a bench, table or even against the wall. You can also improve your strength by practicing just the lowering aspect of the push up, try a 5 second lower.

3. The dirty dogs hurt my lower back, what should I do instead?

Just as with any back extension based exercises including the Skydivers, Swimmers or Dirty Dogs if you suffer from a slipped or herniated disc then this exercise may not be good for you. You can still perform the Dirty Dogs just stop when you hips drop inline with your body.

Discover more bodyweight exercises:

Conclusion to Bodyweight Workout Routines

Bodyweight workouts are the best starting point for all beginners and can be performed anywhere without the use of any equipment.

Above I have listed 3 beginner bodyweight workouts that progress from one to the next.

You will develop strength, mobility, flexibility, core control and improve your cardio all in less than 15 minutes.

Take care and enjoy.

What’s next? 5 beginners kettlebell exercises with workouts

P.S. Have you tried any of these workouts without equipment for beginners? Let me know more below…

Body weight workout videos

Leave a Reply

Your email address will not be published. Required fields are marked *