3 Best Bodyweight Workout Routines for Beginners

bodyweight workout routines for beginners

Do you want to take advantage of this time to get in shape? Let’s talk about bodyweight workout routines for beginners, especially for those of us who want to start.

Almost all people have some acceptance problem with their body, but the important thing is to take action on it, that’s why we’ll share the best exercises that you can do at home.

But, we also want to lead you within the process. Let’s communicate about our bodies and our health.

While it’s true that it’s not always easy to get in shape, it’s worth it. 

Many people speak of those weight problems when they have passed the stage of discomfort and have achieved an ideal.

Yes, we have extra pounds. We are overweight. That doesn’t make us feel good, but we shouldn’t create negative thoughts, and we should not hate our bodies.

Acceptance is the beginning of all paths. Yes, we have to improve our diet, and we need a more active life. 

Benefits Of Exercise

Benefits of Exercise

Exercising offers us many advantages and is the key to a healthy lifestyle. Plus, if your goal is to lose weight then, it’ll make the process much easier.

  • It reduces the risk of heart disease.
  • It helps us improve blood pressure.
  • It protects muscles and facilitates our mobility.
  • It reduces the effects of aging.
  • It helps fight depression.
  • It is part of our physical and mental well-being.
  • It makes us feel full, happy, and in control.
  • It increases energy and endurance.
  • It helps us sleep better.
  • It accelerates our metabolism.

So let’s accept our body, the need to improve our health, and take action through exercise.

In addition to having a bodyweight workout routines for beginners, keep in mind that you must maintain a balanced diet, reduce fat-foods, and carbohydrates.

It is never too late to change our lifestyle, take control of our weight, and obtain physical and mental well-being.

But of course, your psychology may affect your fat-loss, especially if you’ve always struggled with weight.

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So, How Should I Get Started?


Now, that we have accepted our body and want to take action, there is only one thing left for us to do: GET STARTED!

It’s better to do a little exercise frequently than no exercise at all, yes, but consistency is the key.

For most people, it’s easier to begin by little, especially when they have a lot of time without exercising.

Walking is an excellent exercise, and we can start with 10-minute walks. The important thing is to do it every day.

We must take into account that all people are different, some may start with a little more, perhaps 20 minutes a day, but we have to know our possibilities and listen to our bodies.

If we exercise too much, we can end up injuring ourselves.

We can end up getting so exhausted that we could not maintain the routine throughout the days. It could even bring health complications.

To prevent that from happening, start slowly and gradually increase the intensity or volume of your workouts.

Also, we need to know some basics such as:

  • Get To Know Our Heart Rate

To take control of our health and achieve well-being, we must know our maximum heart rate and our ideal heart rate. 

Many devices can provide us with this information, such as sports watches.

Nonetheless, if you don’t have any, don’t worry, it’s easy to calculate. You can follow these simple steps.

  • First, we must take our pulse. We do this by placing two fingers next to the neck or on one of the wrists.
  • Count the beats for 10 seconds, multiply the result by 6, and you will get the number of beats per minute.
  • To obtains your maximum heart rate, subtract your age from 220.
  • You get your ideal heart rate by multiplying your maximum heart rate by 0.80.

These data are necessary because it will allow us to know our body, its limits, and we can set goals adjusted to the needs of our bodies.

Let’s talk about the bodyweight workout and routines for beginners. 

It may be a good thing that so many people are concerned about their body’s well-being and share their exercise routines, but it can also be a bit overwhelming.

Which plan is the best? What routine should I follow? Can I combine them? For how long should I do them?

We can be overwhelmed by those questions, and what is more unfortunate, they can drive us to make other kinds of interrogations, not so positive, such as: Why do I not look like this? How long will it be before I can see myself like this?

In this way, we can risk ourselves to losing motivation and giving up.

The only person you should compare yourself to is who you were yesterday. And remember that each person has a different process.

You have taken the most significant step: the first one, and you must focus on moving forward. Just keep going.

That is why we offer you these bodyweight workout routines for beginners prepared by professionals that will give you the best results. 

Best Bodyweight Workout Routines For Beginners

Best Body Weight Workout Routines For Beginners

First, let’s cover some training basics along with the best exercise combinations for maximum benefits.

  • Examination Of The Routines

Walking and running are some of the best cardiovascular workouts, but if you want to see better results, you must add weight workouts, and the best option is to use your body weight.

Keep in mind that you must stretch and warm up your body before starting the exercise routine.

The most recommended is to stretch and take a gentle walk for at least 5 minutes

  • Cardiovascular Exercises With Resistance

Yes, cardiovascular exercises are vital because they are the first to help us improve our heart capacity and endurance.

But if we also add resistance, it will become an extraordinary weight exercise.

You can use the treadmill or exercise bike with some resistance and increase over the days.

Or you can add some extra weight when you go for a walk or jog.

  • Upper Body Workout Routine

Our back is essential to maintain our balance, and exercising it frequently, we avoid muscle pains that can cause dangerous complications in the future.

So, keeping our neck, shoulders, and arms, well exercised, is essential to increase the strength and control of our body.

With this routine, we will use the weight of our own body to work the back, chest, shoulders, and arms.


Lie face down on a flat surface and with your hands, lift your entire body. 

Note that the opening between your hands must be the same as that between your shoulders.

Do two sets of 10 repetitions.


Lie face down on a flat surface, arms and legs outstretched, and raise your limbs toward the ceiling as far as you can.

Stay like this for a few seconds and return to the starting position.

This exercise will especially help your back and prevent many injuries in the future.

Do two sets of 10 repetitions.


Place yourself lying on one side on a flat surface. Lift your weight by leaning on your entire forearm.

That is, from your hand to your elbow. Hold like this for 20 seconds. Then return to the starting position.

Do two sets of 10 repetitions on each side.

These bodyweight workout routines are perfect for targeting different muscle groups every day.

  • Lower Body Workout Routine

The lower part of our body is significant because it is the part that helps us transport ourselves from one place to another and is vital for movement.

With this routine, we will take advantage of the weight of our own body to acquire resistance, strength, and toning.


Stand on a smooth surface, spread your legs the same distance between your shoulders. Keep your arms in front of you.

Bend your knees and lower your body until your glutes are below the height of your knees. 

Hold like this for a couple of seconds and return to the starting position. Take care that your back is kept straight.

Do two sets of 10 repetitions.


Stand upright on a smooth surface, with your legs spread out at equal distances between your shoulders.

Take a long step with one foot and leave the other one planted. Bend your knees and lower your body to almost touching the ground. Push up and get a step back to return to the origin position.

Do two sets of 10 repetitions with each leg.

Calf Raises

Stand on a raised surface, like a stair. Raise your body to the tiptoe, and then return to the starting position.

Do two sets of 10 repetitions each.

  • Full Body Workout Routine

Each person has their preferences while exercising.

Some prefer to work out a part of the body every day, but others prefer to work out the whole body.

For all those people who want to work the whole body in the same routine, we have some options.

In the same way, they are regular routines, ideal for all of us who are starting to get in health.

So let’s explore other routines in which you will work your whole body.

Bodyweight Workout Routine #1

  • 12 Jumping jacks
  • 12 Raised arms circles
  • 10 Squats
  • 10 Calf raises
  • 6 Push-ups
  • 6 Plank rotations
  • Do 3 sets

Bodyweight Workout Routine #2

  • 15 Seconds march steps
  • 15 Seconds high knees
  • 15 Seconds arm circles
  • 15 Seconds high knees
  • 15 Seconds bicep extensions
  • 15 Seconds high knees
  • Do 5 sets

Bodyweight Workout Routine #3

  • 30 Seconds high knees
  • 20 Seconds plank hold
  • 10 Seconds climbers
  • 30 Seconds jumping jacks
  • 20 Seconds plank hold
  • 10 Seconds plank jacks
  • 30 Seconds butt kicks
  • 20 Seconds plank hold
  • 10 Seconds plank leg raises
  • Do 3 sets.

All these routines are designed by professionals so that you can start exercising at a moderate level but working your whole body so that you can begin to perceive the benefits.

Remember that a fundamental part of the exercise is stretching correctly. The ideal is to do it before and after the workout.

And it’s also essential to have enough rest.

A good night of restful sleep will help your muscles recover to continue assimilating strength and growth.

Share Your Workout Experience

What do you think of these bodyweight workout routines for beginners

Do you dare to practice them? Let us in the comment section below. Sharing our doubts creates empathy.

We are all together in this fight, we are more alike than we think, and by supporting each other, the only thing we can do is win.

Take control of your body and your life.

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