Bodyweight exercises are fantastic tools for building a base level of strength and losing body fat (when combined with a real food diet). Here are 5 hand-picked bodyweight workouts for beginners.
Don’t underestimate the bodyweight workout. They can be done almost anywhere, at any time, without equipment. They’re great for building strength in a safe, functional way. And they can produce killer results, even if your workouts are short.
With that said, not all bodyweight workouts are well-designed. Some of them feature ridiculous, silly exercises. Others focus too much on cardio and not enough on strength. Some are too long and others are just plain boring.
It’s also hard to find “beginner” bodyweight workouts that are truly for beginners. Many of the workouts we reviewed featured exercises that clearly were for intermediate or advanced fitness peeps.
This list has been hand-picked to give you a solid selection of true beginner workouts. They range from slow, strength-focused workouts to faster-paced HIIT workouts. Some are very short (5 minutes) and some are a more traditional length (30 minutes).
We hope you enjoy the variety these workouts provide.
How to get the most out of these beginner bodyweight workouts.
Don’t fool yourself into thinking that workouts like these are the key to getting a body and life you love. Exercise is important, but it’s only about 20% of the puzzle.
If you want results, combine these workouts with three real food meals per day and 7-8 hours of sleep each night.
Workout #1: 20-Minute Bodyweight Workout from BodyFit by Amy
This workout is as basic as it gets. So, if you’re a true beginner and want to start out slow with zero intimidation, this is a great bodyweight workout for you.
Workout #2: 15-Minute Anywhere Beginner Bodyweight Workout from Brian Turner
This workout features only four exercises, but they’re a little more dynamic than the exercises from workout #1. This one is a perfect step up from that first workout we listed.
Workout #3: Low-Impact Bodyweight HIIT Workout for Beginners from Lifecall Fitness
This beginner bodyweight workout will really get your heart rate up. It’s a great introduction to interval training. I wouldn’t really call it “high intensity interval training,” but it’s a great low-impact workout that’s totally different from the first two.
Workout #4: 30-Minute Total Body Workout for Beginners from Mill Hoy
I love “Millionaire Hoy’s” attitude and intensity. This is a longer interval workout that focuses less on strength and more on cardio.
Workout #5: 5-Minute Fat Blasting Bodyweight Workout from PopSugar
You might feel like rejecting a 5-minute workout at first. I mean, how could five minutes really do anything, right? That would be a mistake, though. Five minutes isn’t just better than nothing, research shows that even 1-minute of all out exercise can be as effective as 45 minutes of moderate exercise.
These bodyweight workouts might not be sustainable for you.
The prevailing myth is that exercise consistency comes from willpower and discipline. That’s not true, though. My clients don’t need willpower or discipline to be successful because they know the truth about willpower and the truth about consistency.
Exercise consistency comes from having a healthy relationship with exercise and it comes from choosing activities that you enjoy and are intrinsically motivated to do.
Bodyweight workouts aren’t for everyone. You might find them boring. Or maybe you find them too difficult for the mental/emotional benefit they provide.
As you do these workouts, take note of the enjoyment factor. If you have to try to will yourself or discipline yourself to do these workouts, that’s a sign that you shouldn’t make these workouts the core of your fitness practice.
Our fitness philosophy at Rebooted Body lists bodyweight workouts like this as “supplemental.” You work them in every now and then as a supplement to your primary fitness practice – a practice chosen specifically for its enjoyment and mental/emotional payoffs.
If you want help with all this — and you want to look great and feel great for the rest of your life without obsession, perfectionism, and the misery of dieting — I’d recommend enrolling in our Total Body Reboot program.
Kevin Geary is the founder of RebootedBody.com and a respected expert on cravings, eating psychology, and long-term habit change. He’s worked with thousands of men and women in over 35 countries around the world through his online academy and programs like Shut Down Your Sugar Cravings.