The ultimate beginners guide to body weight workout & exercise (build muscle, lose fat fast)
Imagine if you could get your dream body without needing any equipment. Guess what? You can!
We’ll help you with everything you need to know about bodyweight workouts, so by the time you get to the end of this post, you’ll be one step closer to your dream body. The best part about bodyweight training is the convenience factor - as no gym is required, you can fit in a workout anywhere.
What is bodyweight training?
Bodyweight training is exactly what it sounds like: you carry out exercises using only your body weight. It’s pretty much the oldest form of exercise there is - before dumbbells and treadmills were invented, humans only had their bodies to use.
Bodyweight training is great for beginners. As well as being easy to get the hang of, it’s also incredibly effective. Bodyweight training is a great way to improve VO2 max (your body’s ability to use oxygen and produce energy), increase muscular fitness, and decrease body fat as you can combine it with cardio for a fat blasting workout. Bodyweight training comes with a reduced chance of injury compared to other types of exercises. Because you’re only using your body, the risk of overexerting your muscles with a massive weight is eliminated.
If you’re just starting out on your fitness journey, you want to get your form right first and foremost, so bodyweight training is a good way to hone your technique before you move onto weights.
What are reps and sets?
Before we get started on the types of workouts, it’s important to learn the terminology first, as these are often used in workout tutorials.
Reps
Reps (repetitions) are the number of times you perform an exercise. For example, if you do 15 push ups and then stop, then the 15 push ups are considered 15 reps. You will sometimes hear the term ‘AMRAPs’ which means ‘as many reps as possible’. This means you should repeat the exercise as many times as possible in a set amount of time.
Sets
Sets are the number of times you should repeat an exercise for a set number of repetitions. For example, you do 15 push ups and rest. Then you do another 15 push ups, rest, then another 15. You have now finished three sets of 15 reps.
Best bodyweight exercises and home workout routines for beginners
Your body is the best tool you have, and there are tons of exercises you can do. We’ve rounded up some of the best ones that will hit your muscles from all the right angles. You won’t need any equipment to perform these, which means you can easily do them at home - no excuses!
Best exercises
Squats
This is a powerful lower body exercise that mainly targets your quads, hamstrings and glutes, but also uses your calves and core muscles. There are many variations of squats, but to be able to do these you need to get the standard squat form perfected. Firstly, stand straight with your feet spread shoulder-width apart. As you bend at the knees and lower your hips toward the floor, make sure that your knees keep pointing outwards and don’t collapse inwards. Slowly return to a standing position while squeezing your glutes.
Once you feel comfortable doing the standard squat, you can then experiment with other forms such as the jump squat, sumo squat and lateral squat walk. These other forms all target your lower body from different angles, so mixing them up is the best way to get toned.
Lunges
Lunges are another fantastic lower body exercise, but this time, they’re a single-leg move. Lunges work your hips, glutes, quads, hamstrings, core and inner thighs. Firstly, stand straight with your feet hip-width apart. Take a large step forward (literally, a lunge) with your right leg, and shift your body forward so that you land on your heel. Lower your body until your right thigh is parallel to the floor, making sure that your knees don’t go past your toes. Use your right heel to drive your body back up to the starting position. Repeat with your left leg.
This form of lunge is the building block for other variations of lunges. You can also try walking lunges, reverse lunges (where you step backward instead of forward), and lateral lunges, which strengthen the sides of your thighs.
Push ups
Push ups may often seem daunting to beginners. However, they are an incredibly effective upper body exercise to strengthen your biceps, triceps, back muscles, abs and core. Firstly, lie down with your chest and stomach flat on the floor with your legs straight out behind you. Position your hands on the floor at chest level with your arms bent at a 45° angle. Push your entire body up with your hands and feet, keeping your core engaged as you pause in a plank position. Slowly lower your body back to the starting position.
If you find this standard form of push ups too difficult, that’s totally fine. Try kneeling push ups first. Balancing on your knees instead of your feet will put less pressure on your upper body.
Planks
Another upper body exercise. This one's a bit simpler than a push up, but just as effective in strengthening your core, arms, shoulders and glutes. There are many plank variations, but if you’re just starting your fitness journey then it’s best to begin with the standard plank. To start off, place your hands and feet on the floor like a bridge. Your hands should be right under your shoulders and just a little bit wider than shoulder-width. Press your toes firmly into the floor and make sure your neck and spine are in a neutral position so that your head is in line with your back. Hold the position for 20 seconds - or as long as you can!
Crunches
If you’re keen to work on your abdominal muscles, then crunches are an easy but effective option. They’re similar to sit ups, but you only lift your upper back off the floor as opposed to your entire back. This means there’s less risk of getting injured, and you can directly target your abs without using your hip muscles. To start, lie on your back on an exercise mat. Bend your knees so that your feet are flat on the ground, hip-width apart and about 30 - 46cm from your tailbone. Either cross your arms in front of your chest, or rest your fingertips behind your head, whichever feels most comfortable. Lift your shoulders off the mat while making sure that your lower back, tailbone and feet remain on the floor. Pause for a few seconds, then lower yourself slowly back onto the mat.
Once you’ve got the hang of basic crunches, you can round out your workout with reverse crunches, bicycle crunches and V-sit crunches.
HIIIT
Short for high intensity interval training, HIIT is a form of cardio workout that alternates between short bursts of intense exercise and recovery periods. A typical HIIT session will last from 10-13 minutes. (A short workout? Jackpot!) But despite how short it is, HIIT actually produces more health benefits than moderate intensity workouts such as cycling and treadmill running. As more is being demanded from your body, it works harder to keep up, which in turn burns more calories and raises your metabolism.
The best part about HIIT is that it’s convenient - you don’t need any equipment and can do it pretty much anywhere. HIIT usually involves bodyweight exercises like high knees, mountain climbers, jump squats, push ups and high knees.
Before we give you a HIIT routine, we’re going to show you how to do some of the moves involved.
High knees: you most likely already know this one. Start with your feet hip-width apart. Drive your right knee up so that it’s at the same height as your hips. Bring your leg back down and repeat with your left knee. Do this at a quick pace.
Mountain climbers: this is a great move that uses all the body’s major muscle groups. Firstly, get into a plank position. Pull one knee in as far as you can towards your midsection while contracting and holding your abs. Make sure that your other leg doesn’t bend or come into contact with the ground. Push your knee back to the starting position, and repeat with your other leg. Once you’ve got the hang of it, you can increase your pace to create a bounding movement.
Side to side plank: get into a plank position, but this time on your forearms instead of just your hands. Make sure your arms are shoulder-width and are aligned below your shoulders. Twist your hips to one side, touching the ground with the outside of your hip. Come back to the center and then twist to the other side. Make sure that the only part of your body that moves is your waist - your feet and arms should stay still.
Jump squats: these are the same as standard squats, but instead of coming back up into a standing position, use your feet and core to push your body up into a jump. When you land, lower your body back into the squat position.
Jumping jacks: if you were ever a kid, then chances are you know what jumping jacks are. However if you don’t, then it’s super easy - stand straight with your legs together, arms at your side. Slightly bend your knees and jump. While you jump, spread your legs until they’re shoulder-width apart and bring your arms out and above your head. Jump back to the starting position.
Workout routines
Okay, so now you’re familiar with some of the most popular bodyweight exercises. Are you ready to have a go at a workout routine? Of course you are! We’ve put together some workout routines for you using the exercises above. This will give you an idea of what a full-body bodyweight routine looks like, and what to expect from a HIIT routine.
Bodyweight workout routine
15 body weight squats
10 push ups
20 lunges (10 each leg)
15 crunches
15 second plank
Complete one set of each exercise, then move directly on to the next one. Repeat each routine three times.
10 minute HIIT workout routine
20 second high knees
20 second mountain climbers
20 second high knees
20 second side to side plank
20 second plank hold
20 second side to side plank
20 second jump squats
20 second jumping jacks
20 second jump squats
Take a two minute rest between each set, and repeat for three sets.
Best home exercises with minimal equipment
While bodyweight workouts alone are effective at keeping you in shape, variety is the key to any good workout programme. To challenge your muscles to work harder, you might want to think about gradually adding weights to your workout. However, you should only add weights once you’ve mastered the proper technique for each exercise. You’ll know when to add weights once your bodyweight exercises become too easy.
You’re probably thinking “but I want to do home workouts and I don’t have any equipment”. Don’t worry, we’re not expecting you to have any fancy gym equipment. We’re focusing on minimal equipment that you can easily use at home - dumbbells, kettlebells and resistance bands. You can buy these almost anywhere that sells sports equipment, and they’re relatively inexpensive as well.
How much weight should I lift?
Start small. Find a weight that allows you to carry out reps with moderate difficulty. You want the weight to be challenging enough without having you strain your muscles. It’s also important that you’re still able to keep your form while you’re using weights. If the weights are making it difficult for you to maintain the correct technique, then you should reduce the weight you’re using to avoid injuries.
Best exercises
The bodyweight exercises that we’ve covered so far can easily be done with weights. But if you’re also looking to add some different moves to your new weights routine, then here are some of the best ones you can do.
Dumbbell deadlifts
Chances are, you’ve probably done deadlifts before without even thinking about it (think bending down to pick something up). Deadlifts strengthen your entire posterior chain, especially your hamstrings. Grab a pair of dumbbells and stand with your feet hip-width apart and your knees slightly bent. Position your arms in front of your hips so that your palms are facing your thighs. Make sure your spine is in a neutral position. Without bending your knees any further, hinge at the hips and lower the dumbbells along the front of your legs until your body is parallel to the ground. Pause for a few seconds, and then raise your body back to the starting position.
Kettlebell side crunches
This move targets your obliques, which are your side abs. Stand straight with your feet shoulder-width apart. Hold a kettlebell in one hand, and place your other hand on your waist. Bend sideways as far as possible on the side that you’re holding the kettlebell. Hold for a few seconds and return to the start position. Repeat on the other side. Make sure that you don’t twist your body or bend forward. This move can also be performed with a dumbbell.
Kettlebell swings
This is a super effective move to target your lower body. The key to getting it right is to not use your arms - it’s all in the hips. Firstly, have the kettlebell on the ground in front of you. Stand straight with your feet shoulder-width apart. Lower into a half-squat position and grip the kettlebell handle with both hands. As you straighten your legs, explode through your hips and swing the kettlebell upwards to chest level. Swing the kettlebell back down into the half-squat position.
Kettlebell Russian twists
Here’s a kettlebell move that targets your obliques and core. To start, sit on the floor with your legs bent in front of you. Make sure your upper body is in an imaginary ‘V’ position with your thighs. Hold the kettlebell in both hands and lean back, keeping your spine straight and your feet on the floor. Slowly rotate your upper body from side to side until the kettlebell almost touches the ground. Don’t just use your arms - make sure you’re rotating from your core.
Alternated biceps curl
What’s a dumbbell workout without training your arms? Here’s a move that will sculpt your biceps. Stand upright, feet shoulder-width apart with a dumbbell in each hand. Your arms should be straight down, and your elbows should be close to your body with your palms facing your thighs. Lift one dumbbell towards your shoulder and rotate your arm until your palm is facing upwards and your forearm is vertical. Lower your arm back down to the starting position, and repeat with your other arm.
Resistance bands are a great addition to your workout and are super simple to use. They have a rubbery texture and come in various sizes, lengths and tensions, from light to extra heavy. As the name suggests, resistance bands force muscle fibers to contract and make your workouts more challenging. They’re a great tool to use when transitioning from bodyweight workouts to weighted workouts, or even combined with free weights.
Workout routines
The weighted exercises above are perfect for beginners as they’re not too difficult and form the foundation for many other moves. Here’s an easy full body workout routine that’s guaranteed to get your muscles burning.
Weights full body workout routine
10 dumbbell deadlifts
16 kettlebell side crunches (8 each side)
10 kettlebell swings
10 kettlebell Russian twists
10 alternated biceps curl (5 each side)
Take a two minute rest between each set, and repeat for three sets.
Bodyweight training for fat loss
If your goal is to burn fat and build muscle, you’re probably wondering if bodyweight training can actually help, or whether you should just stick to cardio instead.
While it’s true that cardio exercises like running and cycling are your best bet for losing weight, cardio doesn’t actually help you build muscle in the same way that bodyweight or strength training does. Bodyweight training increases lean muscle mass which is essential for weight loss, as lean muscle burns more calories than any other type of tissue. Whenever you lose weight, there’s also the risk of losing muscle. Bodyweight training makes sure that you don’t lose that muscle mass.
But to really maximise your gains and burn fat, the best recipe is to combine bodyweight training with HIIT. HIIT workouts deprive your body of oxygen, causing it to work anaerobically. When your muscles don’t have oxygen, they work even harder to try and return to their normal state. As they’re doing this, your metabolism and fat-burning capability are boosted. This boost is sometimes called EPOC - excess post-exercise oxygen consumption. HIIT builds muscle because it requires your body to use more of its muscle tissue to function. The more muscle tissues that are used, the more your muscles will grow.
So how often should you do bodyweight training and HIIT? The answer varies depending on your fitness goals. A 30-40 minute session, three times a week is a good rule of thumb. However, this depends on the intensity of your workout and whether you’re combining it with HIIT.
Just because one HIIT session only takes half an hour max, it doesn’t mean that you should be crushing them out every single day. Your body still needs time to recover between each session. It’s recommended to do two to four days a week, with a day or two of rest in between.
A combination of bodyweight workouts and HIIT could look something like this:
Monday: bodyweight and HIIT
Tuesday: rest
Wednesday: bodyweight only
Thursday: rest
Friday: HIIT
Saturday: rest
Sunday: bodyweight only
Again, it depends entirely on your fitness level to begin with, and what your end goal is. It’s always better to start slowly and get into the groove rather than jump in headfirst.
So now that you’ve learned what bodyweight training is, and you have a few workouts to follow, what are you waiting for? Find a space in your living room or your garden and get started!
If you’ve found this guide useful, make sure to leave a comment below. Do you have any questions about the workouts? We’d love to hear from you!
