Bodyweight Workout for Beginners

by: Yuri Elkaim, BPHE, CK, RHN


Bodyweight Workouts Are Fantastic for Beginners!

After all, who said you needed to have weights or machines to enjoy challenging and result-producing workouts. In fact, anytime I've ever worked with a complete beginner I've usually started them off with bodyweight circuit training workouts (like the one in the video) for anywhere from 2-4 weeks. Doing so helps to create a great foundation and lays the base for later workouts which may involve weight.

Using your bodyweight can be very effective especially for those who are overweight and have unconditioned muscles. If you're new to exercising then completing even a handful of push-ups will be difficult, no matter you weight. However, it will obviously be more challenging to do a push-up if you're 200 lbs vs. 120 lbs - all else being equal.

Bodyweight Workouts Are Versatile

Bodyweight workouts are also great because they can be done anywhere. Whether you're travelling or at home, you can enjoy these workouts simply because all you need is your bodyweight.

Personally, I love squeezing out 2-3 sets of push-ups or pull-ups every single day. It doesn't always happen but I do my best to try. I also recommended this for anyone else as well. It's such an easy way to get stronger using just your own bodyweight and you'd be surprised at how fast you will become stronger and more endurant.

Bodyweight Workout Exercises

In the video above, I take you through 6 bodyweight exercises that you'll complete in a circuit training set-up. Each exercise is meant to last 30 seconds and where applicable perform as many reps as possible during the given time. However, ensure that your form is perfect. Never compromise quality for quantity.

To make this workout more challenging take no rest between each exercise. If you are less fit, then take no more than 30 seconds rest between exercises. Complete 2-3 sets after an initial 5-minute aerobic warm-up and this entire workout should take you no more than 20 minutes!

Y-Squats x 30 seconds

Plank x 30 seconds

Double "Dip" Lunge x 30 seconds/leg

Side Bridge x 30 seconds/side

Hip Bridge w/ Leg Extension x 30 seconds

Push-ups x 30 seconds

--> Click here for more great bodyweight workouts from my 12-week Fitter U program


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