Beginner Bodyweight Workout Routine At Home [Fast And Effective Burn!]

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This 10-minute beginner bodyweight workout routine at home will leave you huffing and puffing! The burn will feel great and the sweat rewarding! Let’s get into it!

In this blog post:

Can you get in shape with just bodyweight exercises?
How can a beginner start working out at home?
[Workout] Beginner Bodyweight Workout Routine At Home
[Video]
My 4 Week Home Workout Plan For Beginners

Can You Get In Shape With Just Bodyweight Exercises?

According to an article on nike.com, “the average adult has enough mass on their bones to challenge their muscles without adding weight. There’s also a lot of opportunity for scaling up bodyweight exercises to continue progressively overloading the muscles. In fact, that’s the secret to getting stronger and fitter, weights or not.”

So the answer to the question “can you get in shape with just bodyweight exercises,” is an absolute yes!

Keep in mind that the body adapts very quickly to any form of exercise.

Just like in weight training, progressive overload is required in any workout routine, in order to keep progressing.

Here are some bodyweight progressive overload training tips:

Switch up your rep scheme by adding more repetitions for endurance, or fewer reps for more demanding exercises for strength.
Play with your tempo, either focus on eccentric holds or speed things up.
Eliminate rest or at least rest only as needed to catch your breath.

How Can A Beginner Start Working Out At Home?

First things first, deciding to start exercising is an incredible achievement in itself.

In fact, that is the most important part and where a lot of people fail.

Now, there are many forms of exercise including running, HIIT, bodyweight training, weight training, etc.

The first thing you need to do when you decide to start working out at home is to identify what you enjoy doing.

If you choose a form of exercise that doesn’t get you excited, chances are you will ditch everything and go back to square one.

Once you’ve identified what type of exercise you would like to do, set small-term goals.

And I mean small-term goals.

You’ll need to make them so easy that there won’t be any way you won’t be able to achieve them.

For example, let’s say you want to take up bodyweight training.

Most people start thinking weeks ahead and start overwhelming themselves with all these restrictions and time constraints, etc.

As a fitness beginner, focus on getting at least 1-2 good quality workouts per week.

Eventually, you will be able to establish a routine that you will stick to and love it too!

My last tip is to always prioritize your form.

Especially as a beginner working out from home, you might want to just throw yourself into the workout and get it done.

Prioritize proper form over wanting to “just get it done.”

That means going slower, learning and reading about proper warm-up and cool-down, etc.

Beginner Bodyweight Workout Routine At Home [Workout]

The Bodyweight Workout Moves

Squats 4×12
Push-Ups 4×10
Tricep Dips 4×10
Elbow Plank 4x30secs
Bulgarian Split Squats 4×12/leg
Supermans 4×12

Workout Directions

Complete this workout in a circuit style. Perform one exercise after the other with little to no rest in between exercises. At the end of every round, rest for 30 seconds to 1 minute.

How To Do Each Move

Squats

Stand tall, feet slightly wider than shoulder-width. This is your starting position.
Engage your core, keep your chest up, inhale and squat down until parallel, or as close to it as you can. Don’t let your knees fall inwards.
Hold for 1 second, then make your way back up to starting position as you exhale. At the top of the move, squeeze your glutes.
Repeat for the recommended amount of reps.

Push-Ups

Start in a high plank position. If you cannot perform a full push-up, bend your knees and perform the push-up from that position.
Engage your core, inhale and descend towards the floor, keeping your elbows close to your body.
Exhale, and return to starting position without locking your arms out.
Repeat.

Tricep Dips

Sit on the floor with your knees slightly bent and your arms on each side of your body pressing on the floor.
Engage your core and lift your body off the floor, just a few inches. This is your starting position.
Inhale and bend at the elbows while driving your hips down. Stop when your elbows are close to forming a 90-degree angle with your forearms.
Exhale, and return to starting position.
Repeat for the recommended amount of reps.

Elbow Plank

Start face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Hold this position, keeping your core engaged and tucked close to your belly button.
Rest.

Bulgarian Split Squats

Stand in front of a low bench or platform with feet hip-width apart.
Place one foot onto the platform behind you, gently resting the top of the foot to stabilize.
Engage your core and glutes and lower down with control. Look straight ahead and keep your head and shoulders upright while evenly distributing your weight across your front foot.
Stop when your back knee hovers just off the ground.
Drive through your front foot and squeeze your glutes as you stand back up. Stay centered over your front leg and focus on your exhale while standing to trigger those core muscles.

Supermans

Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.
Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.
Hold at the top for 3–5 seconds.
Gently lower yourself back to the starting position and repeat.