Best 10 Bodyweight Exercises for Complete Beginners

Feeling overwhelmed by the thought of hitting the gym? Or maybe you're unsure about where to start with your fitness journey? You're not alone. Many beginners face barriers like intimidation, lack of time, or simply not knowing which exercises to do. The good news? You can achieve a full-body workout right at home, with zero equipment required. Let's dive into the best 10 bodyweight exercises that are perfect for complete beginners.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles - 1 minute
   • Stand with arms extended. Make small circles, gradually increasing in size.
2. Leg Swings - 1 minute (30 seconds each leg)
   • Stand on one leg, swing the other leg forward and back.
3. Torso Twists - 1 minute
   • Stand with feet shoulder-width apart, twist your torso side to side.
4. High Knees - 1 minute
   • Jog in place, bringing knees up to hip level.
5. Bodyweight Squats - 1 minute
   • Perform slow squats to activate your legs and glutes.

Bodyweight Exercises

Here’s a list of the best 10 bodyweight exercises for beginners, complete with reps, sets, rest times, and modifications.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-----------------------|---------------|------|---------------|---------------------------------------|-----------------------------------| | 1. Bodyweight Squats | 10-15 reps | 3 | 45 seconds | Keep your weight in your heels. | Sit on a chair, stand up. | | 2. Push-Ups | 6-10 reps | 3 | 45 seconds | Keep your body in a straight line. | Do on knees instead of toes. | | 3. Plank | 20-30 seconds | 3 | 45 seconds | Keep your elbows under your shoulders.| Perform on knees. | | 4. Glute Bridges | 10-15 reps | 3 | 45 seconds | Squeeze your glutes at the top. | Raise only one leg at a time. | | 5. Lunges | 8-10 reps each leg | 3 | 45 seconds | Step forward, keeping your knee behind toes. | Step back instead of forward. | | 6. Wall Sit | 20-30 seconds | 3 | 45 seconds | Keep your back flat against the wall. | Sit lower or higher as needed. | | 7. Mountain Climbers | 30 seconds | 3 | 45 seconds | Drive your knees toward your chest. | Slow down the pace. | | 8. Superman | 10-12 reps | 3 | 45 seconds | Lift arms and legs simultaneously. | Lift one arm and opposite leg. | | 9. Side Plank | 15-20 seconds each side | 3 | 45 seconds | Keep your body in a straight line. | Drop the knee for support. | | 10. Jumping Jacks | 30 seconds | 3 | 45 seconds | Land softly, keeping knees slightly bent. | Step side to side instead. |

Cool-Down (3-5 minutes)

1. Child’s Pose - 1 minute
   • Kneel and sit back on your heels, stretching arms forward.
2. Seated Forward Bend - 1 minute
   • Sit with legs extended, reach towards your toes.
3. Neck Stretch - 1 minute (30 seconds each side)
   • Gently pull your head to one side with your hand.

Complete in 25-30 minutes

Conclusion and Next Steps

Congratulations on taking your first steps towards a healthier you! Aim to complete this workout 3 times a week, with rest days in between. As you grow stronger, consider progressing to more challenging variations of these exercises or increasing your reps and sets for added intensity.

For personalized coaching, real-time feedback, and guidance tailored to your fitness journey, consider HipTrain’s 1-on-1 video training sessions.