HomeHealth & FitnessBodyweight Workout for Beginners: 20-Minute at Home Routine

Bodyweight Workout for Beginners: 20-Minute at Home Routine

So you need to reduce weight and get in form, however don’t need to depart your own home?

Well, as your health Yoda, I’ll educate you an incredible body weight exercise routine that you are able to do ANYWHERE: In your front room, at a park, or in a galaxy far, far-off… 

These are the sorts of exercises we construct for our busy Online Coaching Clients, and I’m pumped to share it with you at present! 

Let’s dig into the totally different elements of this exercise and get to the motion:

Make certain you additionally obtain the Beginner Bodyweight Workout PDF so you may observe your progress and degree up at dwelling.

I’ll ship it on over if you be a part of the Nerd Fitness Rebellion within the field beneath:

Let’s leap proper in!

Can You Build Muscle Mass With Bodyweight Exercises?

You need to know:

Can you construct muscle mass with body weight workouts?

Yep, body weight workouts can construct muscle mass, so long as constantly problem your muscular tissues by:

  • Increasing reps.
  • Decreasing your relaxation intervals.
  • Performing harder variations.
  • Increasing your time underneath stress (by going slower).

Just ask our good friend Jimmy right here, who got in great shape using bodyweight exercises in his apartment:

Jimmy before and after he did bodyweight training

You simply have to be sure to have the proper program to comply with.

Enter the Beginner Bodyweight Workout.

I’m going to take you thru a fundamental dwelling exercise at present that may be accomplished anyplace – in your own home, residence, out at a park, in your basement, on the moon, wherever.

Beginner Body Weight Workout Video & workouts

This is the Beginner Bodyweight Workout (3 Circuits): 

  • 20 Bodyweight squats.
  • 10 Push-ups.
  • 10 Walking lunges (every leg).
  • 10 Dumbbell rows (use a milk jug or different weight).
  • 15 Second Plank.
  • 30 Jumping jacks

We turned this body weight exercise right into a enjoyable infographic, as a result of that’s how we roll round right here:

An infographic of the Beginner Bodyweight Workout

Jump to the “Best Bodyweight Exercises” part for a full breakdown of every motion.

In a circuit routine, you’ll do every train in succession with no break in between (when you’re in a position).

  • Once you’ve completed all workouts within the circuit, do it once more.
  • If you’re nonetheless in a position after the 2nd run by way of, go for a 3rd.

Because all of those workouts come one after one other, you’re certain to get drained – and that’s okay!

It’s higher to cease and take a break than to do an train incorrectly.

Before you begin, don’t neglect to do a Dynamic Warm-Up – Make certain to get your coronary heart price pumping and get your muscular tissues warmed otherwise you’re simply asking for damage.

You can run in place, jump rope, do just a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your legs and arms to get them transferring!

Here’s a newbie warm-up you may attempt:

After you’ve accomplished your exercise at dwelling, be at liberty to cool down and stretch


Do this routine 2-3 occasions every week, however by no means on consecutive days.

You don’t construct muscle if you’re exercising, you build muscle if you’re resting, so attempt to not do a power coaching routine (of the identical muscle teams) two days in a row.

I prefer to comply with a coaching sample of:

Alternatively, decide one in every of these fun exercises to do in your off days as a substitute!

In addition to trying out our Online Coaching Program, be sure to obtain the worksheet for this exercise by becoming a member of the Rebellion (our free on-line neighborhood)!

I’ll ship it to you immediately if you join within the field beneath:

The 12 Best Bodyweight Exercises For Beginners

Another angle of showing how to setup a proper push-up.

As laid out above in our Beginner Bodyweight Workout video, there are some key actions you may work on that will help you get started strength training

Here’s the right way to do each body weight train lined at present:


Knee push-ups like this are a great way to progress to a regular push-up!


Do elevated push-ups to work up to regular push-ups


This gif shows Staci doing a push-up in perfect form.

We have an entire article on the right way to do a proper push-up, however we additionally cowl it extensively on this 5-minute video:


Doing assisted bodyweight squats is a great step towards regular bodyweight squats

Use this variation when you can’t do common body weight squats but.


Do a proper bodyweight squat to work out your legs

If you need much more instruction, right here’s the right way to do a proper bodyweight squat:


Do the assisted lunge until you can do regular lunges


Do Lunges to strengthen your legs for the beginner bodyweight exercises!

Here’s how to properly perform lunges


Do a dumbbell row as a great beginner exercise to get strong

Use a milk jug, suitcase, or precise dumbbell.


Coach Staci showing you the front plant


Doing a plank on your side is a great way to progressive this bodyweight movement.


Do walking jacks if you can't do jumping jacks!

Use this variation when you can’t do leaping jacks but.


Jumping Jacks are a great cardiovascular bodyweight exercise

If you’re looking for even MORE body weight workouts you need to use in your exercises, be sure to take a look at our mega-resource:

 “The 42 Best Bodyweight Exercises You Can Do Anywhere.

Note: We have helped a whole bunch of 1-on-1 Coaching clients get began with power coaching and different awesomeness – however EVERYBODY begins with body weight coaching like these actions and this exercise!

Is Bodyweight Training Effective for Weight Loss?

Lego Red Suit Brick Guy minifigure on gray baseplate background.

The query of the day is:

Is body weight coaching efficient for weight reduction?

Yep! Bodyweight coaching may be nice for weight reduction, so long as you’ve gotten your vitamin dialed in.

If you don’t…then no, it gained’t be your magic bullet.

That’s as a result of a great exercise and a crappy eating regimen won’t help you lose weight.

After all, one of many Rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you may’t out-train a foul eating regimen!

This means when you don’t ALSO repair your relationship with meals, then all of the train you do gained’t help you get in shape.

It’ll simply make you annoyed…

"Everything hurts, running is impossible" from Andy

So if you’re trying to lose weight, then it is advisable repair your vitamin in the beginning.

Remember, in terms of health, eating healthy is key!

You have two choices right here to dial in your vitamin:

We’ve really developed our personal 10-level vitamin system and mindset blueprint in Nerd Fitness Prime, however let me break this down into some fundamentals:

  • Eat pure, entire meals every time attainable.
  • Cut again on sugar and liquid energy wherever you may. The stuff is in all the things!
  • Put greens and fruit in your plate!
  • Know your fat and carbs – these are the meals we will overeat with out realizing it.
  • Make certain you get enough protein each day (meat, rooster, fish) – this helps with rebuilding muscular tissues and issues like that.

You can obtain a Free 10 Level Diet Guide too if you be a part of the Rebellion and join within the field beneath:

The uncooked trustworthy reality: the way you eat will likely be accountable for at least 80% of your success or failure.

If you’re doing body weight exercises since you’re interested in losing weight, know that coaching is barely 10-20% of the puzzle!

If you need assistance figuring this all out, otherwise you simply need your individual Yoda to let you know what to do, you’re in the proper place!

We’ve been serving to busy folks such as you practice at dwelling and make higher meals choices with out hating life! It’s our 1-on-1 Online Coaching Program, and it is likely to be an incredible match for you.

Schedule a name with us to study extra by clicking on the picture beneath:

After the Beginner Bodyweight Workout: Next Steps!

A yoga mat for beginner bodyweight training

Do this Beginner Bodyweight Workout for the subsequent 4-6 weeks and concentrate on getting higher.

If doing only one circuit of the exercise was actually difficult, no large deal!

Write down how you probably did, and attempt to just do 1 extra rep or train subsequent time by way of.

The entire level is “do a bit more than last time.”

I even have MULTIPLE choices for you to take for the next move too. Pick the choice beneath that greatest aligns together with your objectives and timeline:

1) If you need step-by-step steering on the right way to reduce weight, eat higher, and get stronger, take a look at our killer 1-on-1 coaching program:

2) If you need a every day immediate for doing exercises at dwelling, take a look at NF Journey. Our enjoyable habit-building app helps you train extra steadily, eat more healthy, and degree up your life (actually).

Try your free trial proper right here:

3) Join the Rebellion! We want good folks such as you in our neighborhood, the Nerd Fitness Rebellion.

Sign up within the field beneath to enlist and get the Beginner Bodyweight Workout sheet so you may print out the sheet and practice at dwelling!

I’d love to listen to how this exercise went for you, and the way else we may also help!

This is what we’ve devoted our lives to, and also you’re now a part of a killer neighborhood.

Welcome to the Nerd Fitness Rebellion!

You can do that, we received your again!


PS: If you’re trying for extra exercise routines to comply with, I received you lined:

PPS: As a reminder, at present’s body weight exercise appears to be like like so:

This infographic will show you the 6 exercises needed to complete our Beginner Bodyweight Workout.

Click on it to drag up your individual PDF of the infographic!


PHOTO SOURCES: Four Bricks Tall: “Follow or follow not. There is no follow for follow.” and “Morning run with the Fitbit“, Ekaterina Minaeva © 123RF.com, parilovv © 123RF.com.

INFOGRAPHIC SOURCES: superhero costume, male graphic, female graphic, various graphics, icon, milk jug, robot, comic background.



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