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April 09, 2020 4 min read 1 Comment

You're looking for beginner bodyweight workouts. Good news! You've come to the right place. We have designed five awesome no equipment beginner bodyweight workouts that you can do, right now, in just 20 minutes. 

Why 20-minute beginner bodyweight workouts?

We've been at the home fitness game for over a decade, and most of the people who join us are beginners. In our experience, people want to be challenged enough to feel a change, but not so much that they get discouraged. Hence, our five 20-minute beginner workouts. The time is long enough that you get into the rhythm of a good, solid workout, but it's not so long that you get frustrated, over-tired or bored.


You can get thousands of other beginner workouts inBodyRock+--our home workout library app. Sign up for a free one month trial now. No risk. All reward. Join ourthriving global FitFam and see the difference support can make to seeing results. 

Why no equipment beginner bodyweight workouts?

Beginners often find committing to regular workouts difficult enough. Even though working out with resistance isundoubtedly beneficial, having to getworkout equipment could be off-putting enough to make giving up seem like a better option. Motivation can be a fickle thing. These five beginner bodyweight workouts can be done immediately, no gear required. You don't even need shoes. In fact, exercising barefoot has many benefits. 

We want you to be able to hit the ground running. Or if not running, at least moving.


5 Beginner Bodyweight Workouts You Can Do At Home

These workouts are designed to build different parts of fitness, while also focussing on different body parts. We've created these so you could do each workout once a week for a comprehensive workout program. Or, you could just pick the ones you like or need to add to your existing routine. 

Of course, diet is essential to reaching and maintaining a healthy weight, so don't oversell your workout and undersell the calories in that heaping bowl of ice cream you had after. You need balance in BOTH areas to reach your goals. 


If you need help with proper nutrition, check out our nutrition guides and meal plans. We don't tout one type of diet. Whether it's low carb, intermittent fasting, plant-based or old fashioned clean eating, we believe the diet that works best is the one you like. Check out our nutrition guides to see which lifestyle speaks to you.

Full-Body Workout

50 seconds work, 10 seconds rest. Complete the circuit 4 times through.

Plank Shoulder Taps

Modification: Drop to your knees if the move is too challenging.


Push-Up + Push Back

Need push-up help? ReadHow to Do a Push-Up: Everything You Need to Know. 




Glute Bridge

Reverse Lunges (Alternating Sides)

Oblique Plank (25 seconds right side, 25 seconds left side)


Upper Body Workout

50 seconds work, 10 seconds rest. Complete the circuit 2 times through.

Push-Up to Push-Back (again)

Modification: Drop to your knees if the move is too challenging.

Prone Floor Overhead Reach

Standing Shoulder Circles


Chair Tricep Dip


Modification: Drop to your knees if the move is too challenging.


Jabs (Left, then right, alternate sides)


Bodyweight Shoulder Presses

Plank to Oblique Plank (L) to Oblique Plank (R)--Repeat

Modification: Drop to your knees if the move is too challenging. Hold each pose for one breath.

Jumping Jacks

Lower Body Workout

50 seconds work, 10 seconds rest. Complete the circuit 4 times through.

Bodyweight Squats

Single-Leg Romanian Deadlift (Alternate Sides)

Modification: Use a chair or wall for balance if needed.


Lateral Lunge (L + R)

Calve Raises

Forward Lunge (L + R)

Core Workout

50 seconds work, 10 seconds rest. Complete the circuit 4 times through.

Plank Pulses

Modification: Drop to your knees if the move is too challenging.


Glute Bridge + Leg Abduction


Standing Trunk Twist

Clam Crunches


Cardio Workout

50 seconds work, 10 seconds rest. Complete the circuit 4 times through.

High Knees 

Modification: March on the spot if too challenging.

Squat + Kick Back (Alternating Sides)

Beginner Burpee


Jump Squat

Modification: Remove the jump if too challenging.

Mountain Climbers

Modification: Slow pace for less of a challenge, and drop to your knees if your plank form is failing.)

Reverse Lunge + Hop Up (Alternating Sides)

Jumping Jacks

Modification: Remove the jump and step one foot out at a time for a less challenging option.

Fast Feet

Lateral Agility Drill

Skipping (no rope required but you can use one if you'd like)

Squat + Side Kick (Alternating Sides)

Want more beginner bodyweight workouts? Swing over to BodyRock+ and try our Beginner Bodyweight Workout Playlist!

StaySafe Episode 1

DailyHIIT Live 4--Cardio Abs

Sweatflix Live Episode 25

HIIT MAX Live 215

Daily HIIT 98

Extreme Sweat Week 2 Day 4

DailyHIIT Live 21

Stay Safe Episode 2

HIIT MAX Live 102



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Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

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BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

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We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


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