Best body weight workout for beginners

Best body weight workout for beginners


Let’s be honest: Getting fit can be a challenge, especially if you don’t have time to go to the gym every day. 


If you’re just starting out, you can make your fitness journey as simple as possible by doing bodyweight exercises instead. Unless your goal is to look like Arnold Schwarzenegger, they are often enough to give awesome results! 


Bodyweight movements are efficient, cost effective, and timesaving. Modifications can be easily made depending on your fitness level, range of motion, and strength. 


And you can conveniently do them practically anywhere - at home, in the office, or even in your hotel room when you are traveling.


Here are some of the best exercises you can do anytime, anywhere. You will need nothing more than your bodyweight and a small area of flooring!


  • Planks
  • Planks require you to hold up your body using your arms and legs for the longest time possible. It sounds really easy but it challenges and strengthens your deeper core. When done right, it also engages your quads, arms, and glutes. 


    To do the perfect plank, just start on all fours, with your hands directly under your shoulders. Step your feet back one at a time, trying to maintain stability. Keep your body aligned from your head to toes. Start with around 15 seconds and slowly build up to a minute as you get stronger. 


  • Bodyweight squats
  • This basic movement is great at strengthening the quads and preventing injuries. Doing it everyday can help improve your posture and flexibility. It can also help prevent lower back pain and speed up weight loss. 


    To do bodyweight squats, just stand with your feet about shoulder-width apart. Tighten your core and lower yourself down until your thighs are parallel to the floor. Keep your feet flat on the floor and don’t droop your chest as you do the movement. Exhale as you push yourself back up. 


    If you are looking for a bigger challenge, you can increase the intensity by doing jump squats. 


  • Burpees
  • Burpees require strength, cardio, and full-body coordination. Essentially, it’s just a combination of a squat, plank, push-up, and squat jump in one explosive movement. 


    To do a burpee, squat down and put your hands on the floor, shoulder width apart. Shoot your legs backward, putting yourself in a plank position. Drop to a push up position. Shoot your legs back and return back to the squat position. Jump high in the air. Start with 3 sets of 5 repetitions and gradually increase as you get stronger. 


  • Push-ups
  • When it comes to bodyweight exercises, pushups are the cream of the crop. Even the most basic pushups require upper body and core stabilization, both of which are important if you want a healthy body. 


    Just get on all fours and prop yourself up using your hands. Lower your body to the floor while keeping your core engaged - no drooping allowed. Then, slowly push yourself back up into plank position. Do 3 sets of 10 repetitions. 


    If you want something easier, you can try doing modified push ups, where you do the same movement in a kneeling position. On the other hand, if you want a bigger challenge, you can try diamond push-ups, where you position your hands closer so your thumb and index fingers form a diamond. 


    Ready to commit to a workout routine?


    Today is the best day to start your fitness journey. Oh, and working out is more fun if you have a workout buddy. Good luck!