Best 10 Full Body Bodyweight Workouts for Beginners and Pros

Are you struggling to find time to hit the gym or feeling intimidated by crowded spaces? Whether you're a beginner looking for a solid foundation or an advanced athlete seeking new challenges, full body bodyweight workouts can be your solution. These workouts are effective, require minimal space, and can be done anywhere. In this guide, we’ll explore the best full body bodyweight workouts tailored for every level, ensuring you can start immediately.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 200-400 calories depending on intensity

Warm-Up (5 minutes)

Before diving into the workouts, let's prepare your body. Perform each of the following for 1 minute:

1. Arm Circles: Stand tall and make small circles with your arms, gradually increasing the size.
2. Leg Swings: Hold onto a wall or chair for balance. Swing one leg forward and backward.
3. Bodyweight Squats: Stand with feet shoulder-width apart. Lower into a squat, keeping your chest up.
4. High Knees: Jog in place, bringing your knees high towards your chest.
5. Torso Twists: Stand with feet hip-width apart and twist your upper body side to side.

Full Body Bodyweight Workouts

1. Circuit 1: Beginner-Friendly Routine

• Push-Ups: 8-10 reps, 3 sets, Rest: 45 seconds, Tempo: 2 seconds down, 1 second pause, 2 seconds up. Form Cue: Keep your body in a straight line from head to heels.
  Modification: Knee push-ups.

• Bodyweight Squats: 12-15 reps, 3 sets, Rest: 30 seconds. Form Cue: Keep your weight on your heels and chest lifted.
  Modification: Box squats (squat to a chair).

• Plank: 20-30 seconds, 3 sets, Rest: 30 seconds. Form Cue: Keep your elbows under your shoulders and body straight.
  Modification: Knee plank.

2. Circuit 2: Intermediate Challenge

• Burpees: 6-8 reps, 3 sets, Rest: 45 seconds. Form Cue: Jump explosively and land softly.
  Modification: Step back instead of jumping.

• Lunges: 10 reps each leg, 3 sets, Rest: 30 seconds. Form Cue: Keep your front knee aligned over your ankle.
  Modification: Reverse lunges.

• Mountain Climbers: 30 seconds, 3 sets, Rest: 30 seconds. Form Cue: Drive your knees towards your chest quickly.
  Modification: Slow mountain climbers.

3. Circuit 3: Advanced Level

• Pike Push-Ups: 6-8 reps, 3 sets, Rest: 45 seconds. Form Cue: Keep your hips high and lower your head towards the ground.
  Modification: Standard push-ups.

• Single-Leg Squats (Pistol Squats): 5-6 reps each leg, 3 sets, Rest: 45 seconds. Form Cue: Keep your chest up and extend your non-working leg forward.
  Modification: Assisted single-leg squats.

• Tuck Jumps: 8-10 reps, 3 sets, Rest: 45 seconds. Form Cue: Jump as high as you can and tuck your knees into your chest.
  Modification: Jumping jacks.

4. Circuit 4: Full Body Finishers

• Skaters: 30 seconds, 3 sets, Rest: 30 seconds. Form Cue: Leap side to side, landing softly.
  Modification: Step side to side.

• High Plank to Low Plank: 30 seconds, 3 sets, Rest: 30 seconds. Form Cue: Alternate between high and low planks while keeping your core tight.
  Modification: Hold high plank.

• Side Lunges: 10 reps each side, 3 sets, Rest: 30 seconds. Form Cue: Keep your opposite leg straight while lunging to the side.
  Modification: Lateral leg raises.

Workout Summary Table

| Exercise | Reps/Dur | Sets | Rest | Modification | |-------------------------------|----------|------|-----------|--------------------------| | Push-Ups | 8-10 | 3 | 45 seconds| Knee Push-Ups | | Bodyweight Squats | 12-15 | 3 | 30 seconds| Box Squats | | Plank | 20-30s | 3 | 30 seconds| Knee Plank | | Burpees | 6-8 | 3 | 45 seconds| Step Back | | Lunges | 10 each | 3 | 30 seconds| Reverse Lunges | | Mountain Climbers | 30s | 3 | 30 seconds| Slow Mountain Climbers | | Pike Push-Ups | 6-8 | 3 | 45 seconds| Standard Push-Ups | | Single-Leg Squats | 5-6 each | 3 | 45 seconds| Assisted Single-Leg Squats| | Tuck Jumps | 8-10 | 3 | 45 seconds| Jumping Jacks | | Skaters | 30s | 3 | 30 seconds| Step Side to Side | | High Plank to Low Plank | 30s | 3 | 30 seconds| Hold High Plank | | Side Lunges | 10 each | 3 | 30 seconds| Lateral Leg Raises |

Cool-Down (3-5 minutes)

Finish your workout with these stretches:

1. Standing Quad Stretch: Hold for 30 seconds each leg.
2. Hamstring Stretch: Hold for 30 seconds each leg.
3. Cat-Cow Stretch: 5 cycles, moving slowly between the two positions.

Conclusion

These 10 full body bodyweight workouts will help you build strength and endurance, regardless of your fitness level. Aim to perform these workouts 3-4 times a week, ensuring you have rest days in between. As you progress, consider increasing reps, sets, or the intensity of the exercises.

If you’re looking for personalized guidance, consider scheduling a session with a certified trainer through HipTrain. The convenience of training from home and receiving real-time feedback can elevate your workout experience.