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Strength at home

Beginner bodyweight workout

Six basic moves that cover the whole body. Do it two or three times a week, and add a round when it starts to feel easy.

20 minBeginner10 movesNo equipmentCalves · Shoulders · Back · Abs · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Jumping jack30 s
    Beginner · Calves, Shoulders, Quads · 3D demoHarder: Mountain climbers
  2. Cat-cow6 rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Bodyweight squat8 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Circuit

3 rounds · Rest 60 s between rounds

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Knee push-up8 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoHarder: Push-up
  3. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  4. Reverse lunge6 reps each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Split squatHarder: Split squat with dumbbells
  5. Knee plank20 s
    Beginner · Abs, Shoulders, Glutes · 3D demoHarder: Forearm plank
  6. Bird dog6 reps each side
    Beginner · Back, Abs, Glutes · 3D demoEasier: Bird dog, one limb at a timeHarder: Bodyweight get-up

Cool-down

  1. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch

Tips

  • Leave a couple of reps in the tank on every set.
  • When three rounds feel easy, swap in the harder option for one move at a time.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Dumbbell upper body workout

Chest, back, shoulders and arms with dumbbells: presses, rows, raises, reverse flyes, curls and extensions.

40 minIntermediate9 movesA dumbbell, A bench or box

Questions people ask

How long does the beginner bodyweight workout take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 4 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.