Bodyweight Workout for Beginners

Rob Bowman
Rob Bowman
· 2 min read
Woman doing a bodyweight workout

It doesn’t matter how long it is since you have exercised or how overweight/unfit you are, you can still start working out and making exercise a part of your life. 

A couple of mistakes beginners make: 

  • 1. Going too hard too soon. You end up being so sore the next few days that you are totally put off exercise and continue to have a bad relationship with it.
  • 2. Using poor technique. If you do things with poor technique you increase your risk of injury and decrease the effectiveness of the workout.

Try this bodyweight workout for beginners to avoid falling into either of the above traps!

The workout will only take you 5 minutes. Do each exercise for 20 seconds before moving on to the next exercise. You have 10 seconds to rest/get ready between exercises. Repeat the circuit 2 times.

Wall Squat Hold

  • Position:
    Stand with your back flat against the wall, feet slightly forward and hip-width apart.
    Slide down the wall so your knees are bent and you feel your quad (thigh) muscles working.
    Hold position as still as possible.
    Slide as far down the wall as you can.
    Points to remember:
    Keep your head flat against the wall.
    Don’t let your knees go further forward than the end of your toes.

(Click here for an example.)

Half Plank

  • Position:
    Kneel on all fours on the floor.
    Hold your body up with your elbows and knees.
    Slide your knees back until your back is flat and you can feel your core (stomach) muscles working.
    Hold position still.
    Points to remember:
    Keep your back straight and engage your core.

(Click here for an example.)

Front Lunges–1

  • Position:
    Stand upright with your knees bent and stomach braced.
    Take as big a stride forward as possible with one leg.
    Bend the knee as you make contact with the floor and push back up through the heel of your foot.
    The more you are able to bend the knee the more difficult the exercise becomes.
    Points to remember:
    Keep your back upright and straight throughout.
    As you bend the front knee, ensure it does not go further forward than your toes.
    Make your stride forward as big as possible for maximum benefit.

(Click here for an example.)

Front Lunges– 2

  • Repeat above on opposite leg.

Stick Ups

  • Position:
    Stand with your back flat against a wall and feet slightly forward.
    Place your arms flat against the wall overhead.
    Raise and lower your arms up and down against the wall.
    Points to Remember:
    Keep everything flat against the wall.
    Don’t let your lower back arch away from wall.

(Click here for an example.)


Start slow and build up to harder workouts if you haven’t trained in a while. Consistency is key with your training and weight loss in general. So keeping it going over the long term rather than trying to run before you can walk will lead to better long-term results.

Check out my profile and website to find out more about how I can help you to reach your health and fitness goals!