Are you a beginner looking to get started on your fitness journey? Have you struggled to find the right workout routine that suits your needs and preferences?


If yes, then you’re in the right place. As someone who has undergone a transformation, I know starting a fitness journey can be daunting, especially if you’re a beginner.


With so many workout routines and exercises out there, it’s challenging to know where to start.

That’s why bodyweight exercises are an excellent option for beginners. They’re low-impact, don’t require any equipment, and can be done anywhere.


In this ultimate beginner’s guide to bodyweight exercises, I’ll review everything you need to know to create your workout routine.


I’ll cover the benefits of bodyweight exercises, how to design a workout routine, and some sample exercises to get you started.


Why Bodyweight Exercises?

Before we get into the nitty-gritty of creating a beginner’s workout routine, let’s discuss why bodyweight exercises are beneficial.


Firstly, they’re versatile. There are endless variations of bodyweight exercises that you can do, which means you can switch up your routine and keep it interesting.


Secondly, they’re accessible. You don’t need a gym membership or fancy equipment for bodyweight exercises. You only need your body, some space, and maybe a mat.


Thirdly, they’re effective. Bodyweight exercises help build muscle, increase strength, and improve cardiovascular health.


Plus, they’re great for burning calories and losing weight.


Benefits of Bodyweight Exercises

Besides being flexible and versatile, Bodyweight exercises are a great way to improve your health. They offer numerous health benefits that can improve your overall well-being and help you lead a healthier and more active lifestyle.


Here are some of the key health benefits of bodyweight exercises:


1. Improved Cardiovascular Health

Bodyweight exercises are an excellent way to improve your cardiovascular health. When you perform these workouts, they raise your heart rate and make your circulatory system work harder to give oxygen to your muscles.


This increased demand for oxygen and blood flow helps improve cardiovascular health, reducing your risk of heart disease and other cardiovascular conditions.


2. Increased Muscle Mass and Strength

Bodyweight exercises can help increase muscle mass and strength, especially in the lower, core, and upper body.


These exercises require lifting and moving your body weight, providing resistance and helping build muscle mass and strength.


As you get stronger, you can modify the exercises to make them more challenging by adding additional sets, reps, or complex variations.


3. Improved Flexibility and Range of Motion

Bodyweight exercises can also help improve your flexibility and range of motion. You may develop flexibility and reduce injury risk by doing workouts that move your joints through their full range of motion.


4. Weight Management and Body Composition

Bodyweight exercises can also help with weight management and improving your body composition.


Building muscle mass and increasing your metabolism can burn more calories throughout the day, even when you’re not exercising.


This can help with weight loss and improve your overall body composition.


5. Improved Balance and Coordination

Another benefit of these exercises is that they help improve your balance and coordination.


Many bodyweight exercises require maintaining a stable core while performing movements with your limbs. This can help improve your balance and coordination, reducing your risk of falls and injuries.


6. Reduced Stress and Anxiety

Finally, bodyweight exercises can help reduce stress and anxiety. Exercise releases endorphins, natural mood boosters that can help improve your mental health and reduce stress and anxiety.


Bodyweight exercises are also a form of mindfulness, allowing you to focus on your body and breath, reducing stress and anxiety levels.


Designing Your Workout Routine

Designing a workout routine can be overwhelming, but it doesn’t have to be. Here are some steps you can follow to create your bodyweight workout routine:


Step 1:

Determine your fitness goals: Before you start designing your workout routine, you need to know your fitness goals. Do you want to lose weight, build strength, or increase flexibility?


Step 2:

Choose your exercises: Once you’ve determined your fitness goals, it’s time to choose your exercises. You’ll want to include exercises that target all the major muscle groups, including your legs, arms, chest, back, and core.


Step 3:

Determine the number of sets and reps: Once you’ve chosen your exercises, it’s time to determine the number of sets and reps for each exercise. I recommend starting with two to three sets of 10-15 reps for beginners.


Step 4:

Create a schedule: Now that you have your exercises, sets, and reps figured out, it’s time to create a schedule. Aim to work out three to four times a week and include rest days in between.


Sample Bodyweight Exercises

Here are some sample bodyweight exercises you can include in your workout routine:


1. Squats:

Stand with your feet shoulder-width apart, and lower your body until your thighs parallel the ground. Make sure to keep your back straight and your knees behind your toes.


2. Push-ups:

Start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push back up.


3. Lunges:

Stand with your feet hip-width apart and step forward with your right foot. Lower your body until your right thigh is parallel to the ground, then push back up. Repeat with your left leg.


4. Plank:

Start in a push-up position, but instead of lowering your body, hold yourself in a straight line from your head to your heels.


5. Jumping Jacks:

Start with your feet together and your hands at your sides. Jump your feet to the side and raise your arms above your head. Jump back to the starting position.


How to Progress with Your Bodyweight Workout Routine

Once you’ve mastered the exercises in your beginner’s bodyweight workout routine, it’s time to progress to more challenging variations.


Here are some ways you can progress with your bodyweight workout routine:


  • Increase the Number of Reps and Sets

Increasing the number of reps and sets is one way to make your bodyweight exercises more challenging.


For example, instead of doing 10 push-ups, try doing 15 or 20. You can also increase the number of sets you do for each exercise. If you were doing 2 sets of 10 squats, try doing 3 sets of 15 squats.


  • Try More Challenging Variations of Exercises

Once you’ve mastered the basic bodyweight exercises, it’s time to try more challenging variations.


For example, try doing push-ups with your feet elevated instead of doing regular push-ups. This variation requires more strength and stability than regular push-ups, making it more challenging.


You can also try doing single-leg squats, which work your leg muscles more effectively than regular squats.


  • Incorporate Plyometric Exercises

Plyometric exercises are explosive movements that involve jumping. They’re excellent for building power and explosive strength.


Some examples of plyometric exercises include jump squats, burpees, and box jumps. These exercises require more energy and effort than regular bodyweight exercises, making them more challenging.


  • Use Resistance Bands or Weights

Resistance bands and weights can add more resistance to your bodyweight exercises, making them more challenging.


For example, resistance bands can make your squats or lunges more challenging. You can also use dumbbells or kettlebells to add more weight to your exercises.


Not to forget, progress takes time, and it’s essential to be patient with yourself. Don’t rush to increase the difficulty of your workouts before you’re ready.


Listen to your body, and progress at a pace that feels comfortable for you.


To Sum Up,

A bodyweight workout routine is an excellent place to start if you’re a beginner looking to kickstart your fitness journey.


Not only is it accessible and low-impact, but it’s also a great way to build strength, endurance, and flexibility. You can achieve your fitness goals and transform your body with the right mindset and a consistent workout routine.


So what are you waiting for? Start your beginner’s workout routine today and see the results for yourself!


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