The Beginner Bodyweight Workout: 20-Minute Routine To Do At Home or Anywhere!

So you want to lose weight and get in shape, but don’t want to leave your house?

Well, as your fitness Yoda, I will teach you a unconfined bodyweight workout routine that you can do ANYWHERE: In your living room, at a park, or in a galaxy far, far away…

These are the types of workouts we build for our rented Online Coaching Clients, and I’m pumped to share it with you today!

Let’s dig into the variegated parts of this workout and get to the action:

Make sure you moreover download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.

I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:

Let’s jump right in!

Can You Build Muscle Mass With Bodyweight Exercises?

This runner definitely has a strong core!

You want to know:

Can you build muscle mass with bodyweight exercises?

Yep, bodyweight exercises can build muscle mass, as long as continuously rencontre your muscles by:

  • Increasing reps.
  • Decreasing your rest periods.
  • Performing increasingly difficult variations.
  • Increasing your time under tension (by going slower).

Just ask our friend Jimmy here, who got in unconfined shape using bodyweight exercises in his apartment:

Jimmy surpassing and without he did bodyweight training

You just need to make sure you have the right program to follow.

Enter the Beginner Bodyweight Workout.

I’m going to take you through a vital home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.

Beginner Body Weight Workout Video & exercises

This is the Beginner Bodyweight Workout (3 Circuits):

  • 20 Bodyweight squats.
  • 10 Push-ups.
  • 10 Walking lunges (each leg).
  • 10 Dumbbell rows (use a milk jug or other weight).
  • 15 Second Plank.
  • 30 Jumping jacks

We turned this bodyweight workout into a fun infographic, considering that’s how we roll virtually here:

An infographic of the Beginner Bodyweight Workout

Jump to the “Best Bodyweight Exercises” section for a full dispersal of each movement.

In a circuit routine, you’ll do each exercise in succession without a unravel in between (if you’re able).

  • Once you’ve finished all exercises in the circuit, do it again.
  • If you’re still worldly-wise without the 2nd run through, go for a third.

Because all of these exercises come one without another, you’re unseat to get tired – and that’s okay!

It’s largest to stop and take a unravel than to do an exercise incorrectly.

Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.

You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and lanugo your stairs, and/or twist and swing your stovepipe and legs to get them moving!

Here’s a beginner warm-up you can try:

After you’ve completed your workout at home, finger self-ruling to cool lanugo and stretch.


Do this routine 2-3 times a week, but never on subsequent days.

You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.

I like to follow a training pattern of:

Alternatively, pick one of these fun exercises to do on your off days instead!

In wing to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our self-ruling online community)!

I’ll send it to you right yonder when you sign up in the box below:

The 12 Weightier Bodyweight Exercises For Beginners

Another wile of showing how to setup a proper push-up.

As laid out whilom in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training!

Here’s how to do every bodyweight exercise covered today:


Knee push-ups like this are a unconfined way to progress to a regular push-up!


Do elevated push-ups to work up to regular push-ups


This gif shows Staci doing a push-up in perfect form.

We have a whole vendible on how to do a proper push-up, but we moreover imbricate it extensively in this 5-minute video:


Doing assisted bodyweight squats is a unconfined step towards regular bodyweight squats

Use this variation if you can’t do regular bodyweight squats yet.


Do a proper bodyweight squat to work out your legs

If you want plane increasingly instruction, here’s how to do a proper bodyweight squat:


Do the assisted lunge until you can do regular lunges


Do Lunges to strengthen your legs for the beginner bodyweight exercises!

Here’s how to properly perform lunges.


Do a dumbbell row as a unconfined beginner exercise to get strong

Use a milk jug, suitcase, or very dumbbell.


Coach Staci showing you the front plant


Doing a plank on your side is a unconfined way to progressive this bodyweight movement.


Do walking jacks if you can't do jumping jacks!

Use this variation if you can’t do jumping jacks yet.


Jumping Jacks are a unconfined cardiovascular bodyweight exercise

If you are looking for plane MORE bodyweight exercises you can use in your workouts, make sure to trammels out our mega-resource:

The 42 Weightier Bodyweight Exercises You Can Do Anywhere.

Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!

Is Bodyweight Training Constructive for Weight Loss?

Lego Red Suit Brick Guy minifigure on gray baseplate background.

The question of the day is:

Is bodyweight training constructive for weight loss?

Yep! Bodyweight training can be unconfined for weight loss, as long as you have your nutrition dialed in.

If you don’t…then no, it won’t be your magic bullet.

That’s considering a good workout and a crappy nutrition won’t help you lose weight.

After all, one of the Rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you can’t out-train a bad diet!

This ways if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape.

It’ll just make you frustrated…

"Everything hurts, running is impossible" from Andy

So if you are trying to lose weight, then you need to fix your nutrition first and foremost.

Remember, when it comes to fitness, eating healthy is key!

You have two options here to dial in your nutrition:

A plate that that contains a portion of protein, healthy carb, veggies/fruit, and unsweetened drink.

We’ve unquestionably ripened our own 10-level nutrition system and mindset tabulation in Nerd Fitness Prime, but let me unravel this lanugo into some basics:

  • Eat natural, whole foods whenever possible.
  • Cut when on sugar and liquid calories wherever you can. The stuff is in everything!
  • Put vegetables and fruit on your plate!
  • Know your fats and carbs – these are the foods we can overeat without realizing it.
  • Make sure you get unbearable protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.

You can download a Free 10 Level Nutrition Guide too when you join the Rebellion and sign up in the box below:

The raw honest truth: how you eat will be responsible for at least 80% of your success or failure.

If you’re doing bodyweight workouts considering you’re interested in losing weight, know that training is only 10-20% of the puzzle!

If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place!

We’ve been helping rented people like you train at home and make largest supplies decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a unconfined fit for you.

Schedule a undeniability with us to learn increasingly by clicking on the image below:

After the Beginner Bodyweight Workout: Next Steps!

A yoga mat for beginner bodyweight training

Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better.

If doing just one spin of the workout was really challenging, no big deal!

Write lanugo how you did, and try to do just 1 increasingly rep or exercise next time through.

The whole point is “do a bit increasingly than last time.”

I moreover have MULTIPLE options for you to take for your next step too. Pick the option unelevated that weightier aligns with your goals and timeline:

1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, trammels out our killer 1-on-1 coaching program:

2) If you want a daily prompt for doing workouts at home, trammels out NF Journey. Our fun habit-building app helps you exercise increasingly frequently, eat healthier, and level up your life (literally).

Try your self-ruling trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box unelevated to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!

I’d love to hear how this workout went for you, and how else we can help!

This is what we’ve defended our lives to, and you’re now part of a killer community.

Welcome to the Nerd Fitness Rebellion!

You can do this, we got your back!


PS: If you’re looking for increasingly workout routines to follow, I got you covered:

PPS: As a reminder, today’s bodyweight workout looks like so:

This infographic will show you the 6 exercises needed to well-constructed our Beginner Bodyweight Workout.

Click on it to pull up your own PDF of the infographic!


PHOTO SOURCES: Four Bricks Tall: “Follow or follow not. There is no follow for follow.” and “Morning run with the Fitbit“, Ekaterina Minaeva ©, parilovv ©

INFOGRAPHIC SOURCES: superhero costume, male graphic, female graphic, various graphics, icon, milk jug, robot, comic background.

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