Beginner Bodyweight Workout
A comprehensive 45-minute workout plan designed for beginners to enhance general fitness using bodyweight exercises. No equipment is necessary, making it perfect for anyone to get started on their fitness journey.
bodyweight
beginner
general fitness
no equipment
home workout
none
7/8/2025•0 views•beginner•45 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Keep your chest up and shoulders back.
Bend at the knees and push your hips back as if sitting in a chair.
Lower your body until your thighs are parallel to the ground or as low as comfortable.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
5-10
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body towards the ground by bending your elbows.
Keep your elbows at a 45-degree angle from your body.
Push back up to the starting position.
Alternating Lunges
Details
Sets
3
Reps
8-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand tall with your feet hip-width apart.
Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is directly above your ankle.
Push through your front heel to return to the starting position.
Repeat on the opposite leg.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Get into a forearm plank position with your elbows under your shoulders.
Keep your body in a straight line from head to heels.
Engage your core by pulling your belly button towards your spine.
Hold the position for the allotted time.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms at your sides, palms facing down.
Press through your heels to lift your hips towards the ceiling.
Squeeze your glutes at the top of the movement.
Lower back down to the starting position.
Seated Toe Touches
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Sit on the ground with your legs extended straight in front of you.
Slowly bend at the hips and reach for your toes, keeping your back straight.
Hold for a moment and then return to sitting upright.
If touching your toes is too difficult, reach as far as you can without compromising form.
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