Beginner Bodyweight Workout

Beginner Bodyweight Workout

Whatever your reason is for training and working out, one thing is for certain. Not only will you look better, but you will also feel better mentally as well. Exercise releases endorphins which give you feelings of satisfaction and success. Regular exercise has also been shown to improve other areas of your life. From your career to what happens in the bedroom. Everyone can benefit from getting on a training routine. In this article, I will showcase sample workouts for beginners with and without equipment or a gym membership.

Bodyweight Routine

Can’t afford to buy equipment or go to the gym? Well this is the plan for you. This routine only consists of bodyweight movements and require no equipment whatsoever. That’s right. You can workout for free with no initial investment. I call this routine 100’s. For the simple fact that every body part consists of 100 reps. Now you can break down these reps into however many sets you need. You can also scale the difficulty down or up depending on your current fitness level. This routine is perfect for those busy individuals and stay at home moms. Since this requires no equipment, all you need is yourself.


100 reps of Push Ups

1 mile Cardio


100 reps of Bodyweight Squats


100 reps of Shoulder Press

100 reps of Alternating Bicep Curls

100 reps of Dips

1 mile Cardio


100 reps of Sit Ups


100 reps of Pull-Ups

1 mile Cardio


Double Cardio/Rest


Double Cardio/Rest


As you can see, this type of routine is very versatile and you can do it absolutely anywhere! The pull-ups can be done by visiting your local park or playground and performing the workout there. Otherwise you may need to invest in a pull-up bar but it will be a multi-function piece of equipment in which you can do push ups, dips, pull ups, and sit ups with.  You can do this workout from the comfort of your own home, at work, or outdoors. Remember, these reps can be broken down into however many sets you need. You just need to complete 100 reps. I would suggest maybe starting with 10 sets of 10 reps to start out and then you can scale up from there. If 10 sets of 10 reps are too difficult for you, then just complete as many reps as possible at a time and rest as needed. But don’t rest long enough for you to be fully recovered. Your heart rate should be elevated for the duration of this workout. For absolute beginners, I would say a maximum of 3 minutes rest between sets. Then as you go, gradually decrease rest time. If these are too easy for you, then you can create some mock equipment by using a backpack and filling it with anything you have around the house that can act as weight. Textbooks and magazines work wonders or you can use rocks in your backyard or soup cans. If you have young kids, you can have your kids on your back or carry them throughout these exercises. If you have a significant other, you can also use them as weight as well. This could be a great way to get intimate. Just don’t call them fat!

As far as cardio is concerned, when starting out I would typically do cardio every other day and double up cardio on the weekends. This way, you are able to get in rest but at the same time you are doing some form of physical activity everyday. I use distance or calories burned as a marker versus time. I’ll leave this choice up to you what type of cardio you want to do. You can walk, jog, run, bike, or any other type of cardio that you can stick with. If you have a pet, this will give you an excuse to do your cardio especially in the morning.

As your fitness level increases and this routine becomes too easy for you, you can implement several training protocols. The simpliest form is to reduce rest time. By reducing rest periods, your body has a harder time adapting and it also acts as a cardio workout in of itself! You are putting more strain on your lungs and heart but in a good way. This will improve muscular endurance versus muscular strength. If you need to work on muscular strength, adding resistance is the way to go. Like I stated before, all you need is a backpack or a training partner to make it even more challenging. By adding resistance, you are adding a higher work load on your muscles. So by continually increasing weight, your body will continue to be challenged and as a result, your muscles will grow bigger.

A common misconception is that you need heavy weight in order to gain muscle mass. In a way that is true, but for the most part, stress and work load placed on the muscle plays more of a factor in muscle growth. The more demand a muscle is placed under, the more it grows. Why do you think bodybuilders look the way they do and powerlifters and strongmen (although strong) look the way they do. Genetics plays a major part in what type of body you will have but having that being said, isn’t the end all be all. The human body is one of the most complex and adaptable things in this world. If you do the same workout with the same weight everyday for years, eventually your body is going to catch up and then you’ll hit a plateau. That is because your body has learned everything that you do and adapts so it doesn’t need to work as hard. But by progressively changing up your routine and the resistance used, you can keep your body guessing so it never adapts. Some of you might think this is a bad thing. But it isn’t. The reason why is because even though you continually change the form of work you place your muscles under, they will still progress and change.

Comments are closed.