Bodyweight workout routine

If you’re just getting started with exercise for the first time and don’t know how to start working out, this quick and simple bodyweight workout routine is all you need to get moving.

This routine has 6 easy body weight exercises to work your whole body. From heart pumping jumping jacks to core strengthening plank exercise, these moves will condition the heart, shape your muscles, help build strength with just your body resistance alone.


  • Squats
  • Jumping Jacks
  • Push-ups
  • Reverse Lunge
  • Dips
  • Plank

The Workout

Perform all the exercises in circuit. Rest for up to 1 minute between sets. Do 10-12 reps each for a total of 3 sets.

* Scroll down past the workout to get more detail on each move. 

Bodyweight workout routine for beginners

* Read and follow each of the exercise descriptions for proper form and safety.

1. Squats

How to do a proper squat

Original Image Credit:

  1. Stand with your feet a little wider than shoulder-width apart, hips stacked over your knees, and knees over ankles.
  2. Extend your arms out straight in front of your body parallel to the floor. Turn your palms to face down. 
  3. Brace your core (tighten your abs). Begin by initiating the movement with your hips. Slightly push them back and keep moving hips back as the knees begin to bend.
  4. Make your chest stick out and shoulders upright— your back should be neutral with a slight curve. Keep the head facing forward with eyes looking straight ahead.
  5. Keep squatting down to your deepest point or as far as your mobility allows— optimal squat depth would be hips sinking below the knees. 
  6. Pause at the bottom for 1-2 seconds— with your bodyweight in the heels, explode back to the standing position, driving through your heels. Image your feet are spreading to the ground (left foot to the left and right foot the right without actually moving the feet— Greatist-Pro tips).

2. Jumping jacks

Jumping jacks exercise

  1. Stand with your feet together and your hands down by your side.
  2. In one motion, jump your feet out to the side and raise your arms above your head.
  3. Immediately reverse that motion by jumping back to the starting position.

3. Push-Ups

How to do the perfect push-up

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  1. Begin by getting down into a high plank position with your hands firmly on the ground directly underneath shoulders. 
  2. With your toes firmly on the ground and legs fully extended, stabilize your lower body. Brace your core and contract your abs as if you are about to take a punch in your stomach.
  3. Engage your glutes and hamstrings and make sure to maintain a flat back to keep your body in one line. 
  4. Lower your body down towards the floor until your chin nearly touches the floor. Keep your head in a neutral position with the rest of your body and your eyes focused. Once your chest nearly hits the ground— pause 1-2 seconds with your shoulder blades back and down. 
  5. Keep your core engaged and exhale when pushing your whole body back up to the starting position. Do this in one motion. ( Greatist pro tip— image you’re screwing your hands into ground as you push back up). Continue for 10 to 15 reps with good form.

4. Reverse Lunges 

Reverse lunges

  1. To begin, stand tall with you hands at your hips or overhead. Take a large and controlled step backward with your right foot.
  2. Lower your hips so that your left thigh (front leg) becomes parallel to the floor with your left knee positioned directly over your ankle. Your right knee should be bent at a 90-degree angle and pointing toward the floor with your right heel lifted.
  3. Returning to the standing position by pressing your left heel into the floor and bringing your right leg forward. That's one rep. 
  4. Alternate legs, and step back with your left leg. Continue alternating for 12-15 reps total per side.

2. Dips

Tricep dips exercise

  1. Position yourself up onto a bench, chair or step as long as it is stable and secured to take your body weight.
  2. Hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows.
  3. Extend your legs out in front of you with a slight bend in the knees.
  4. Slowly lower your body until your shoulder joints are below your elbows.
  5. Push back up until your elbows are nearly straight. Do not lock the elbows.

6. Plank


  1. To start, place the forearms on the ground on a yoga mat with the elbows aligned below the shoulders, arms parallel to the body spread out about shoulder-width distance.
  2. Brace your abs and prop your body up off the ground. Make sure your body forms a straight line from your shoulders to the ankles. Hold this position for up to 60 seconds. 

If your body feels fatigue during the workout, stop and take a break. There is no good in performing exercises incorrectly. 

Once you are able to complete 3 sets, it’s time to move up to Bodyweight Workout Level 2.

There you have it! Your body is the only workout tool you need to get in shape. 

What do you think of the workout? Did you enjoy it? Was it challenging enough for you? Leave us a comment below to let us know.


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