Beginner Bodyweight Workout Routines

You’ve probably searched online for ages, looking for a fun, beginner bodyweight workout program.

And yes, you’ll find plenty – 528,000 results according to Google.

That is a lot!

Many have expressed dissatisfaction with beginner bodyweight workouts. They claim to be fun, simple to follow and easy for beginners but are they really?

I hear legions of people screaming, “give me a simple bodyweight workout that’s designed for beginners.”

Yet all they seem to receive are boring, tedious, repetitive exercises that don’t even fit together.

Skip the rant and jump to the beginner bodyweight workout already!!

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The problem with most beginner bodyweight workouts

Many bodyweight workout programs that are supposedly for beginners make incorrect judgements and baseless assumptions about your fitness background.

  1. You play softball for 30-minutes three times a week [or any form of sport]
  2. You know how to perform a push-up with perfect form
  3. Your cardiovascular system is strong enough to withstand this workout

They might be right, but more often than not they’re wrong.

How? Because they don’t even ask you.

They just post a random workout program online and say “hey, give it a go for 30 days”.

What if you’ve never performed a push-up or plank in your life?

What if you haven’t exercised once since your sophomore year in college?

Then it sucks to be you, you’re stuffed!

And then you’ll get health professionals jumping on your throat, branding you with every negative synonym for “lazy”.

I’m sorry, but if the workout program wasn’t designed and tuned to your current fitness levels, who can blame you for not following through?

We don’t work like that here.

If you’re looking for a complete beginner bodyweight workout, then you’ve come to the right place.

This workout routine is designed for the absolute beginner.

The only assumption we make is that you want to get fitter, stronger and build a body that matters.

The Exercises

Below is the list of exercises to complete this beginner bodyweight workout program.

  • Push-ups
  • Bodyweight Squats
  • Planks [Hold]
  • Bicep Curls
  • Alternate Lunges
  • Burpees
  • Double Crunches
  • Superman Planks
  • Lateral Raises

I know you’re itching to get your yoga mat out and start making a sweat, but you need to pay close attention to how this workout routine works and why it gets such good results.

We use a levelling up system similar to what you’ll find in RPG’s (role-playing games) to identify the difficulty, intensity and average time it would take to complete.

Each level represents a repetition.

The higher the level, the more repetitions you need to do to complete the circuit.

If the exercise is a hold, such as a plank or front scale, then each level represents 10 seconds.

For example, a plank at level 10 means that you’ll need to hold the plank position for 100 seconds or 1 minute 40 seconds.

Each level is 10 seconds, so multiply by 10, and you get 100 seconds.

Take a look at a real life example below to see how this works.

Amber is doing a Level 10 strength training workout today, below is an insight into her workout routine.

Push-ups: x10
Bodyweight Squat: x10
Plank: 1 minute 40 seconds (x10)
Bicep Curl: x 10
Alternate Lunges: x10
Burpees: x10
Double Crunches: x10
Superman Planks: x10
Lateral Raises: x10

She also timed her workout to monitor how long it took her to complete the circuit. It took her just over 7 ½ minutes.

Once she completes her routine, she rests to let the muscle growth process begin. The following morning she feels weak and fatigued due to last night’s workout. Her body is going through a process called delayed onset muscle soreness (DOMS).

The time it takes you to complete the workout will depend on a myriad of factors including, your current strength levels, your form, how hydrated you are and whether you stretched properly beforehand or not.


To successfully complete this workout routine, you must move from exercise to exercise without any breaks.

Use this bodyweight workout routine at least 3 times a week and treat it like compound interest.

For example, if you start at a level 10 on Monday, attempt a level 11 on Wednesday, and a level 12 on Friday etc.

How many repetitions should I do?

Assess your own fitness level and choose a level that you feel comfortable with.

As you’re going through the exercises, be mindful of what level you wish to start at.

Below is a quick overview of which level you should start at when doing this workout programme.

Level 1 = Exercise averse, very little to no previous fitness background
Level 5 = Can do 5 solid push-ups and hold a plank for 50 seconds without struggle
Level 10 = You do low-mid intensity exercises twice a week

Feel free to start at a higher level if you’re stronger than this guide. Once you are comfortable with this workout at Level 30 (30 reps), then you **need to give your body a new stimulus. **

By the time you have reached Level 30 (30 reps) you would have built a strong and capable body that will look after you for years to come.

But what if you want to get even stronger…

Getting Stronger

Substitute each exercise with a variation to give your body a new challenge.

Essentially, we select a variation of each exercise to increase difficulty, making us stronger in the process.

For example, once you reach Level 30 (30 reps), replace the push-up with decline pushups.

In other words you will be performing a push-up with your feet elevated on a table, bench or sturdy chair.

Because the difficulty of the exercise has increased, we reduce the level of the exercise by half. So this time you will be working to perform 15 decline push-ups, in addition to 15 repetitions of every new exercise you have selected.

Once again continue training until you can do these exercises to Level 30 (30 reps) then change them again. The goal is to always give your body a challenge and a reason to burn fat and build muscle.

Exercising shouldn’t be about beating your body to a pulp. Yes, it’s meant to be taxing, but it’s also supposed to be fun.

Never forget that.