How to Create the Optimal Bodyweight Workout for Beginners
Updated January 2024
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Ready for a productive workout you can do any time, anywhere, on any budget? Bodyweight workouts use only your body’s weight as resistance, and these kinds of workouts can be modified for beginners. You can make them more challenging as you advance, and they don’t require any expensive equipment - just you and some space to move!
A great bodyweight workout for beginners involves three rounds of forward and backward arm circles, incline push-ups, side planks, fire hydrants, wall sits, and standing calf raises. Do each exercise for a predetermined amount of time and increase duration and decrease rest time as you get stronger.
Read on to find out how you can go beyond the traditional push-up to lose weight and build muscle today.
Can You Effectively Lose Weight Only Using Bodyweight Exercises?
Yes, however, bodyweight exercises don’t burn many calories on their own. The key is to mix them in with some cardio. That way, you’ll be sure to burn calories during your workout. According to Harvard Medical School, a 155 lb person burns 360 calories riding a bicycle at 15 mph for 30 minutes. But they only burn 108 calories doing general weight lifting for the same amount of time. Include some HIIT (high-intensity interval training) exercises in your workout to make those calories disappear. HIIT exercises are an easy way to add cardio to your resistance workout!
Can You Build Muscle Through Bodyweight Exercises?
Absolutely! Resistance is needed in order to break down a muscle so it can come back bigger and stronger. According to Dr. Edward Laskowski at Mayo Clinic, “Body-weight training can be as effective as training with free weights or weight machines.” If you increase the repetitions over time, you’ll increase your muscle mass. Spend less and less time in between reps each session, and that will also build muscle.
Once you’ve done an exercise for a while, try finding variations of it. That will work the muscles differently and help them grow. After all, variety is the spice of life (and fitness)!
10 Best Bodyweight Exercises to Include in Your Program
Incline Push-Ups
Muscles targeted: Chest, shoulders, and triceps
Suggested utilization: 2 sets of 6 repetitions a day. Rest for one minute in between sets.
Instructions:
Stand facing a bench, chair, table, ledge, or any hard-edged surface.
Squat or bend down to place your hands on the edge of the chair. Keep them slightly more than shoulder-width apart. Make sure your fingers point forward.
Keep your arms straight, but don’t lock your elbows.
Step back, one leg at a time, until your body is in a plank position. Look ahead of you instead of down to keep your body in a straight line.
Bend your elbows. Keep them tucked to a 45-degree angle to your body. As you inhale, lower your chest to the edge of the chair.
Exhale, pushing your body up until your arms are straight again (but your elbows aren’t locked).
Keep a slow but steady pace. Do 2 sets of 6 repetitions, resting for one minute in between each set.
Forward and Backward Arm Circles
Muscles targeted: Shoulders
Suggested utilization: 15 repetitions forward, 15 repetitions backward. Rest for 10 seconds with arms at your side. Do 5-minute intervals twice a day.
Instructions:
Begin with your feet shoulder-width apart. Spread your arms out on either side at shoulder height.
Move your arms in small, circular motions forward 15 times. Keep your arms at shoulder height. Don’t let them dip down.
Do the same exercise moving your arms backward 15 times.
Put your arms down at your sides and rest for 10 seconds.
Repeat Steps 1-4 for 5 minutes twice a day.
Tricep Push-Ups On Knees
Muscles targeted: Triceps and chest
Suggested utilization: 10-15 repetitions
Instructions:
Begin in a kneeling plank position with your arms directly below your shoulders and body. Keep your knees close together, directly on the floor. Engage your core muscles, glutes, and hamstrings to protect your lower back muscles. Keep your gaze just in front of your hands.
Lower your chest about 2 inches from the floor. Keep your arms parallel to your sides and your elbows pointing straight back. Draw your shoulders back and down.
Slowly exhale while pushing back up to your starting position. Don’t let your hips drop or stick your rear end up in the air. Imagine there’s a line from your head to your ankles you need to keep straight.
Do 10-15 repetitions.
Glute Bridges
Muscles targeted: Glutes and hamstrings
Suggested utilization: 2 sets of 10-12 repetitions
Instructions:
Lie on your back with your knees up and your feet flat on the floor. Keep your knees in line with your ankles. Place your hands near your hips, palms down. You should just be able to touch the backs of your ankles with your fingers. Tuck your pelvis under to keep your lower back flat against the floor.
Push through your heels to raise your hips up toward the ceiling. Your hips and shoulders should form a straight line. Keep your chest open.
Squeeze your glutes and keep your abs drawn in to protect your back.
Hold for 5-10 seconds before exhaling and slowly lowering back down, one vertebra at a time.
Touch the mat briefly before lifting your hips again.
Do 2 sets of 10-12 repetitions.
Side Planks
Muscles targeted: Abdominals
Suggested utilization: 3-5 repetitions per side
Instructions:
Lie on your side with your knees bent. Prop yourself up with your elbow. Make sure your shoulders and hips are in line. Activate your hips to press your pelvis forward.
Raise your hips up off the floor and hold for 6 seconds.
Rest for 10 seconds.
Repeat 3-5 times.
Switch to the other side and repeat steps 2-4.
Dead Bugs
Muscles targeted: Abdominals
Suggested utilization: 2 sets of 12 repetitions
Instructions:
Lie on your back with your arms by your sides. Draw your shoulders down and away from your ears.
Lift your arms so your elbows are above your shoulders. Your palms should be facing each other. Your ribs should be down and your pelvis tucked in.
Engage your core and lift your legs, keeping your knees directly over your hips. This should form a 90-degree angle.
Exhale and slowly lower your right arm and left leg until they’re fully extended, about an inch away from the floor. Your left arm and right leg stay in the starting position.
Pause and inhale, bringing your extended arm and leg back to the starting position.
Repeat steps 2-5 on the opposite side. Work each side once for one rep.
Do 2 sets of 12 reps.
Fire Hydrants
Muscles targeted: Glutes
Suggested utilization: 3 sets of 10 repetitions per side
Instructions:
Begin on your hands and knees. Your wrists should be below your shoulders, and your knees should be beneath your hips.
Contract your abdominal muscles and look down.
Lift one knee away from your body and to the side, keeping it bent at a 90-degree angle. Lift it as high as you can, or at least at a 45-degree angle from your body.
Bring your knee back down without touching it to the ground. Keep your core engaged so your hip is the only thing moving.
Repeat steps 2-4 on one side before switching to the other side.
Do 3 sets of 10 repetitions on each side.
Wall Sits
Muscles targeted: Quads and glutes
Suggested utilization: 5 sets of 10-15 seconds, building up to 2 sets of 30 seconds (with a 30-second rest in between sets)
Instructions:
Standing up, lean against a wall or other vertical surface. Your knees should be shoulder-width apart.
Walk your feet away from the wall, stopping when your knees are over your ankles. (about 2 feet away).
Slide your back down the wall until your thighs are parallel to the floor. Your knees and hips should both be at a 90-degree angle. Engage your core muscles.
Rest your head and back against the wall. Place your hands on the wall next to you or crossed in front of you. You should feel your body weight in your heels, not your toes.
Repeat steps 1-5.
When resting, slide back up the wall to a standing position. Don’t let yourself fall to the ground, as you could injure your knees.
Start with 5 sets, holding each one for 10-15 seconds. Try to build up to 2 sets, holding each for 30 seconds with a 30-second rest in between.
Standing Hamstring Curls
Muscles targeted: Hamstrings
Suggested utilization: 3 sets of 12 repetitions per leg
Instructions:
Stand with your feet hip-width apart with your hands on your hips. Place your weight on your left leg.
Bend your right leg slowly. Bring your heel as close to your bottom as you can. Keep your thighs parallel to each other.
Hold for one second, squeezing your right hamstring muscle.
Slowly lower your foot until it’s flat on the floor again. Repeat steps 1-4 for each rep.
Do 3 sets of 12 reps on each leg.
Standing Calf Raises
Muscles targeted: Calves
Suggested utilization: 20-30 repetitions
Instructions:
Place your feet hip-width apart with your toes pointing forward. You can stand near a wall for balance if necessary.
Make sure your knees, ankles, and hips are aligned with each other. Keep a soft bend in the knees throughout the exercise.
Keep your chest up. Pull your core muscles in, and keep your back straight. Do each repetition slowly.
Lift your heels up until you are standing on your toes. You should move straight up, not forward. If you move forward, pull your core muscles in more.
Slowly lower your heels back to the ground.
Repeat 20-30 times, focusing on moving slowly and keeping your core muscles pulled in.
Example Bodyweight Workout You Can Do Anywhere
You can do this workout 2-3 times a week, but don’t do it two days in a row.
Warm Up:
Low Impact Jumping Jacks - 2 minutes
From a standing position, step your left leg out. Bring your left hand above your head at the same time. Keep your left arm bent at a 45-degree angle. Your right arm can be bent at chest level.
Return to standing straight. Repeat on the right side. Try to move as fast as you can for 2 minutes.
Workout - Repeat 2x
Forward and Backward Arm Circles - 2 minutes
Incline Push-Up - 1 minute
Side plank - 30 seconds on each side
Fire hydrants - 30 seconds on each side
Wall Sit - 1 minute
Standing Calf Raises - 1 minute
Make sure to stretch after this workout to reduce your risk of being sore and getting injured in the future!
What Steps Should You Take After Moving On From Bodyweight?
Once you’ve got the basic bodyweight exercises down, you can add a challenge by using equipment. Doorway pull-up bars can help you strengthen your arms, shoulders, chest, and abdominal muscles. They can also help you perform exercises like dips and leg raises. You can also try adding a weighted vest to your sit-ups and push-ups. Some vests will let you add as much as 60 lbs, which is about the size of a small child! Resistance bands are another great thing to use if you want to up the intensity of your squats, glute bridges, tricep workouts, and more!
If you are considering continuing to work out only at home but want more resistance, be sure to consider our list of recommended at-home workout equipment (affiliate link)!
Maybe you’re ready to get out of the house and hit the gym because it may have equipment you can’t buy or fit into your home. Gyms usually have dip bars, gymnastics rings, rowing machines, and other useful bodyweight tools. You can use their kettlebells (affiliate link) and plyometric boxes. Go back to elementary school with an adult twist with climbing ropes if your gym has those hanging around.
If you’re happy with your home routine but want to add some fun or socialization, take a class at your local gym or YMCA. There are beginner classes for strength and mobility. Look for classes that tone and tighten your body. Some gyms offer classes around specific equipment, such as kettlebells. Get your heart racing with favorites like Zumba, spinning, and kickboxing. Some gyms even offer fun fitness dance classes with hip-hop moves.
Final Thoughts
Using bodyweight exercises is a great way to lose weight and strengthen those muscles. Remember to get the most out of your exercise routine by eating a healthy diet and staying hydrated. Get enough high-quality sleep — at least six to eight hours a day. Follow the exercises and tips here, and you’ll achieve your fitness goals away in no time.
