Beginner Bodyweight Workout – Big Form Focus!

April 30, 2020 by Leave a Comment
Beginner Bodyweight Workout with Big Form Focus - This beginner bodyweight workout uses a 30/15 interval structure. We'll focus on proper form in foundational exercises. Video included! #beginnerworkout #workoutvideo #bodyweightworkout

This beginner bodyweight workout focuses on foundational exercises that you see in various forms in most other workouts. We’ll dial in on proper form and get comfortable with the basics so that you can then take this work into other, more advanced workouts when you’re ready. So think squat, lunge, plank, prone work, etc.

For all my beginner-friendly workouts, check out THIS PAGE. Also keep in mind that I show modification options for almost all my workouts so that they are accessible to most levels. 🙂

Beginner Bodyweight Workout

In this beginner bodyweight workout, we’ll focus on one exercise at a time. We use an interval structure of 30 seconds work / 15 seconds of rest x3. You then rest 30 (ish) seconds before moving on to the next exercise. I say “30ish” because I try to be as thorough as possible with form cues in this workout. Sometimes the rest ends up being more like 45 seconds if you’re following the video so that we can go over proper alignment.

While this may not be the hardest workout you ever do, my hope is that you’ll learn a little something from it that you can then take into your other workouts. 🙂

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed:

Beginner Bodyweight Workout with Big Form Focus - This beginner bodyweight workout uses a 30/15 interval structure. We'll focus on proper form in foundational exercises. Video included! #beginnerworkout #workoutvideo #bodyweightworkout

Workout Breakdown

See 1:35 in the above video for a preview of all the exercises.

  • Squat
  • Back Lunge + Torso Twist
  • Repeat other side
  • Hip Bridge
  • Kneeling Side Plank Leg Lift
  • Repeat other side
  • Breaststroke Prep
  • Kneeling Plank

Similar Workouts

If you liked this beginner bodyweight workout, check these out:

xo Nicole

Filed Under: Beginner, Bodyweight, Full Body, Interval Training, Quiet, Video, Workouts Tagged With:

Total Body HIIT Workout for Beginners (22 Mins)

December 16, 2019 by 1 Comment
Total Body HIIT Workout for Beginners (22 Mins) - This beginner-friendly hiit workout is broken up into three mini circuits. Video included so you can follow along at home or the gym! #hiit #beginnerworkout #beginner #workout #intervaltraining #workoutvideo

This total body hiit workout for beginners uses the same structure as the workouts I’ve been posting the past month. It’s made up of beginner-friendly exercises and is low-impact (no jumping!). If you missed any of the previous workouts in this series:

Modification options are provided in all the above workouts, so if you’re newer to working out, don’t feel like you can only do this week’s!

Total Body HIIT Workout for Beginners

EQUIPMENT I USED

  • Set of medium dumbbells. If you’re a true beginner, 5-8lb weights will probably be perfect. Go a little heavier for more of a challenge.

This hiit workout for beginners is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.

I also have a guided cool down on my channel that I highly recommend post-workout.

Total Body HIIT Workout for Beginners (22 Mins) - This beginner-friendly hiit workout is broken up into three mini circuits. Video included so you can follow along at home or the gym! #hiit #beginnerworkout #beginner #workout #intervaltraining #workoutvideo

Workout Breakdown

See the times for a preview of each exercise and how to modify.

Circuit 1 (01:23)

  • Squat Pulse – hold weights at shoulders, or just one weight at chest.
  • Alternating Back Lunge with Press – use one weight
  • Alternating Side Lunge Taps – make these speedy without compromising form.

Circuit 2 (09:00)

  • Bird Dog Crunch
  • Glute Bridge Pulse + Skull Crusher – use one weight or to advance it, both weights.
  • Bicycle Crunches

Circuit 3 (16:43)

  • Curl to Press
  • Alternating Curtsy Lunge with Biceps Curl
  • Reach ‘N Pull March

If you’re looking for some other beginner-friendly workouts to try, check these out:

xo Nicole

Filed Under: Beginner, Full Body, Hand Weights/Dumbbells, Interval Training, Video, Workouts

Beginner HIIT Workout (Total Body)

May 16, 2019 by Leave a Comment

Before we get to this beginner HIIT workout, I just wanted to thank you for all the sweet comments on my last post. Maybe I’ll keep the Favorites series going as a seasonal thing instead of monthly. I may not know what the exact next step for P&I is, but I do know that there is a next step. So don’t worry, I’m not going to stop blogging. I mean I have no choice—at this point I’m way too far gone to get a regular corporate job lol. 😉

Today’s workout is basically a re-vamping of a 20-minute beginner HIIT workout I posted years ago. Pretty much all the same exercises but I tweaked things a bit and, of course, added a video.

Beginner HIIT Workout (Total Body)

EQUIPMENT I USED:

There are five exercises in this workout. You’ll go through them in a circuit four times, using an interval structure of 40 seconds of work and 20 seconds of rest.

As with all workouts, make sure you’re properly warmed up beforehand. This gentle warm up video would be perfect to do before you jump into the HIIT workout.

Beginner HIIT Workout - This workout will take you 20 minutes to complete and will target all the major muscle groups. Beginner-friendly and video included! #hiit #beginnerworkout #totalbodyworkout #hiitworkout #intervalworkout

Workout Breakdown

See 2:33 in the above video for a demonstration of all the exercises in this beginner HIIT workout and how to modify them.

  • Squat Thrust Sit – If you’re comfortable squatting without a chair or bench to sit on, you can advance this exercise by doing a regular air squat to thrust. If two weights is too intense, drop down to just one weight, held between your hands. Or, ditch the weight, eliminate the thrust and just squat.
  • Alternating Lunge to Torso Twist – Each time through the circuit, you’ll alternate between front lunges and back lunges.
  • Incline Burpees – You can eliminate the push up if necessary. You can also step instead of jumping into the incline plank to reduce impact.
  • Standing Side Bend – 2 Biceps Curls – Each time through the circuit, alternate which side you isolate. This is the one exercise you might want to use a heavier weight for.
  • Jumping Jacks – If you want a low-impact workout, step instead of jumping (see video for demo).

Other Beginner-Friendly Workouts

If you like this beginner HIIT workout, give these others a try, too!

Filed Under: Beginner, Full Body, Interval Training, Video, Workouts Tagged With: ,
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