5 Beginner Bodyweight Workouts That Will Change Your Life (& You Can Do Them At Home!)

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 in BodyRock+--our home workout library app. Sign up for a free one month trial now. No risk. All reward. Join our thriving 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 is undoubtedly beneficial, having to get workout 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.

Ready?


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? Read How 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


Commandos 

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


Deadbug


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!

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