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:
- 7-Min Gentle Warm Up (no jumping)
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:
- Beginner Bodyweight Tabata Workout (12 Mins) – This beginner tabata workout is broken up into three quick supersets. Super popular on YouTube!
- Beginner HIIT Workout – Total body, 20 minutes.
- Core Workout for Beginners – Focus on obliques.
xo Nicole
