Beginner bodyweight workouts 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 Workouts?
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
Beginner 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
Beginner 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: 51 bodyweight exercise list
Conclusion to Beginner Bodyweight Workouts
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 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 beginner bodyweight workouts? Let me know more below…
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