The Ultimate Guide to Bodyweight Workout For Beginners
Ready to kickstart your fitness journey from the comfort of your own home? If you’re a beginner, you’re in the right place. Starting a workout routine can be daunting, especially when you’re juggling a busy schedule.
But don’t worry, I’ve created this bodyweight workout so you can get the best result in the least amount of time.
In this guide, I’ll walk you through simple and effective bodyweight exercises perfect for beginners. No equipment needed, just your determination and a little bit of space!
How Can a Beginner Start Working Out at Home?
Starting your fitness journey at home is convenient and can be just as effective as hitting the gym. Here’s how you can make it happen:
Plan Ahead: Set aside a specific time for your workouts. Whether it’s early in the morning before the kids wake up or during their nap time, having a designated workout time helps in making it a habit.
Pick Your Workouts Ahead of Time: Knowing what exercises you’ll be doing beforehand saves time and keeps you focused. You can even write them down or save them on your phone.
Don’t Overdo It: It’s easy to get excited and push too hard too soon. Remember, it’s a marathon, not a sprint. Start slow and gradually increase the intensity of your workouts.
Skip the Weights: For now, stick to bodyweight exercises. They’re perfect for building strength and endurance without the need for extra equipment.
What Exercises Should Beginners Start With?
Bodyweight exercises are fantastic because they’re accessible, versatile, and effective. They use your body’s own weight to provide resistance, making them perfect for beginners.
I love doing this bodyweight exercise when I don’t have enough time or when the weather is bad. It takes me just 30 minutes to complete all the sets.
Here are a few you can start with:
- Squats: Great for your legs and glutes.
- Push-ups: Excellent for your chest, shoulders, and triceps.
- Lunges: Perfect for strengthening your legs and improving balance.
- Planks: Fantastic for building core strength.
- Glute Bridges: Excellent for your glutes and lower back.
Quick Instructions for Bodyweight Exercise:
To get the most out of your workout, keep these tips in mind:
- Warm Up: Start with some light cardio like jogging in place or jumping jacks to get your blood flowing.
- Form is Key: Focus on performing each exercise with proper form to prevent injury and maximize effectiveness.
- One Set at a Time: Do each exercise one time to complete one set. Rest for a minute or two between sets.
- Stay Hydrated: Drink water before, during, and after your workout to stay hydrated.
- Cool Down: Finish with some stretching to help your muscles recover and improve flexibility.
7 Best Beginner Friendly Bodyweight Workouts For Women
1. Squat
Squats are excellent for targeting your legs, including your quadriceps, hamstrings, and glutes. They also engage your core, making it a fantastic full-body exercise.
Sets and Reps: 3 sets of 12-15 reps
Steps to Follow:
- Stand Tall: Start with your feet shoulder-width apart, toes slightly pointed out.
- Lower Your Body: Push your hips back and bend your knees to lower your body as if you’re sitting in a chair. Keep your chest up and your back straight.
- Go Deep: Aim to lower yourself until your thighs are parallel to the floor, but only go as low as your flexibility allows.
- Rise Up: Push through your heels to return to the starting position, squeezing your glutes at the top.
- Repeat: Perform 12-15 reps to complete one set. Rest for a minute before starting the next set.
2. Push-up
Push-ups are great for strengthening your chest, shoulders, triceps, and core. They are a staple in bodyweight workouts for a reason.
Sets and Reps: 3 sets of 10-12 reps
Steps to Follow:
- Get into Position: Start in a plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels.
- Lower Your Body: Bend your elbows to lower your body toward the floor. Keep your elbows at a 45-degree angle to your body.
- Chest to Floor: Aim to get your chest as close to the floor as possible without touching it.
- Push Back Up: Straighten your arms to push your body back to the starting position.
- Repeat: Perform 10-12 reps to complete one set. Rest for a minute before starting the next set.
3. Sit-up
Sit-ups are effective for targeting your abdominal muscles, helping to build core strength and stability.
Sets and Reps: 3 sets of 15-20 reps
Steps to Follow:
- Lie Down: Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head without pulling on your neck.
- Lift Your Upper Body: Engage your core and lift your upper body towards your knees. Your lower back should remain on the floor.
- Reach the Top: Sit up until your chest touches your thighs.
- Lower Down Slowly: Slowly lower your upper body back to the starting position, maintaining control throughout the movement.
- Repeat: Perform 15-20 reps to complete one set. Rest for a minute before starting the next set.
4. Lunge
Lunges are fantastic for working your legs and glutes. They also help improve balance and coordination.
Sets and Reps: 3 sets of 10-12 reps per leg
Steps to Follow:
- Stand Tall: Start by standing with your feet together.
- Step Forward: Take a big step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle. Your front knee should be directly above your ankle.
- Lower Your Body: Your back knee should hover just above the floor.
- Push Back: Push through your front heel to return to the starting position.
- Switch Legs: Repeat the movement with your left leg.
- Repeat: Perform 10-12 reps per leg to complete one set. Rest for a minute before starting the next set.
5. Plank
Planks are excellent for strengthening your core, shoulders, and back. They also improve posture and stability.
Sets and Reps: 3 sets of 30-60 seconds
Steps to Follow:
- Get into Position: Start in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from your head to your heels.
- Engage Your Core: Tighten your abdominal muscles to keep your body straight and avoid sagging or arching your back.
- Hold the Position: Maintain this position for 30-60 seconds, focusing on keeping your form correct.
- Rest and Repeat: Rest for a minute before starting the next set.
6. Calf Raise
Calf raises are great for strengthening your calf muscles, which are essential for walking, running, and jumping.
Sets and Reps: 3 sets of 15-20 reps
Steps to Follow:
- Stand Tall: Start with your feet hip-width apart, and your hands resting on a wall or chair for balance.
- Lift Your Heels: Rise onto the balls of your feet, lifting your heels as high as possible.
- Hold at the Top: Hold the top position for a second, feeling the contraction in your calves.
- Lower Down Slowly: Slowly lower your heels back to the starting position.
- Repeat: Perform 15-20 reps to complete one set. Rest for a minute before starting the next set.
7. Wall Sit
Wall sits are an isometric exercise that targets your quadriceps, glutes, and calves. They help build strength and endurance in your lower body.
Sets and Reps: 3 sets of 30-60 seconds
Steps to Follow:
- Find a Wall: Stand with your back against a wall and your feet about 2 feet away from it, hip-width apart.
- Slide Down: Slide down the wall until your knees are bent at a 90-degree angle, as if you are sitting in a chair.
- Hold the Position: Keep your back flat against the wall and hold this position for 30-60 seconds.
- Rest and Repeat: Slide back up to the starting position, rest for a minute, and then repeat.
8. Superman
The Superman exercise targets your lower back, glutes, and hamstrings. It’s great for improving lower back strength and posture.
Sets and Reps: 3 sets of 12-15 reps
Steps to Follow:
- Lie Down: Start by lying face down on the floor with your arms extended in front of you and your legs straight.
- Lift Your Limbs: Simultaneously lift your arms, chest, and legs off the ground as high as possible, engaging your back and glute muscles.
- Hold at the Top: Hold the top position for a second, squeezing your glutes and back muscles.
- Lower Down Slowly: Slowly lower your arms, chest, and legs back to the starting position.
- Repeat: Perform 12-15 reps to complete one set. Rest for a minute before starting the next set.
Save this quick bodyweight workout for beginners:
