The core beginner bodyweight workout moves
you can start right now with just your body at home.
You might want to start exercising, but feel overwhelmed about which moves to do first.
When that happens, a ‘beginner bodyweight workout’ that doesn’t require special equipment or locations is the best starting point. Here are 5 essential exercises and difficulty adjustment tips that you can easily follow right in your room or living room.
0. The First Step to Prevent Injury, Essential Warm-up
Before starting the main exercises, warming up to loosen stiff joints and muscles is not optional; it’s essential. Moving your body suddenly carries a high risk of injury.
March lightly in place for 1-2 minutes to slightly raise your body temperature, and slowly roll major joints like your neck, shoulders, wrists, waist, and knees.
Investing just 3-5 minutes will help you maintain a much more stable posture and feel muscle stimulation better during the main workout.
1. The Foundation of Lower Body Strength, ‘Squat’
Squats are an excellent exercise that builds not only lower body but also full-body strength. However, many beginners feel strain on their knees when trying to drop down too low right from the start.
Tip for Beginners: If it’s your first time, try a ‘Chair Squat’ using a chair at home.
Just like sitting in a chair normally, push your hips back and slowly lower yourself.
The moment your hips lightly touch the edge of the chair, push the floor with your heels to stand up. Just remember to align the direction of your knees with your toes so they don’t cave inward.
2. Build a Firm Upper Body, ‘Push-up’
Push-ups are a great movement that tones the chest, shoulders, and arm lines.
However, succeeding in doing just one push-up with proper form on the floor is
much harder for beginners than it seems.
- Tip for Beginners: Don’t push yourself too hard; start with a ‘Knee Push-up’ where you smoothly lower yourself with your knees on the floor.
Alternatively, you can do an ‘Incline Push-up’ by leaning against a sturdy desk or wall and pushing off. It is much more important to focus on the feeling of tension in your chest muscles than the number of reps.
3. Straighten a Hunched Back, ‘Back Extension: Superman’
This is a highly effective full-body posterior exercise that straightens a hunched back and weakened lower back caused by sitting for long periods.
Even if you don’t have a pull-up bar or equipment to pull, just lying face down on the floor can excellently strengthen the back muscles of your body.
Tip for Beginners: Lie comfortably face down on the floor and gently raise both arms and legs upwards. You don’t need to arch your back so high that it hurts. Instead of reaching your arms straight forward, pull your elbows slightly toward your sides to form a ‘W’ shape. This is much more effective in straightening a hunched back. Focus on the feeling of your glutes and back muscles lightly tightening, hold at the top for 2-3 seconds, and then slowly lower back down.
4. Wake Up Sleeping Glutes, ‘Glute Bridge’
Modern people who sit for long periods rarely use their glute muscles, making them prone to losing their function. The bridge movement is the best floor exercise to firm up the glutes and hamstrings without putting strain on the lower back.
Tip for Beginners: Lie comfortably on the floor facing the ceiling with your knees bent. Press your feet firmly into the floor and lift your hips toward the ceiling. Be careful not to arch your lower back too much. Feel the tight contraction in your glutes, hold for 2-3 seconds, and slowly come back down.
5. Balance the Body’s Center, ‘Plank’
The plank hardens the core muscles, which are the center of our body. The key is to maintain proper posture rather than recklessly trying to hold it for a long time.
- Tip for Beginners: There is no need to shake all over trying to hold it for over a minute. While in the prone position, create a straight line from your head to your toes so your hips don’t pop up or your lower back doesn’t sink toward the floor.
It is much better to practice holding it ‘properly for exactly 20 seconds’ every day without losing form. If 20 seconds feels easier and shorter than expected, slowly increase the time to 30 seconds, 40 seconds, or 1 minute as long as you can maintain good posture.
📅 15-Minute Beginner Bodyweight Workout Routine to Start Today
At first, focus on moving your body lightly rather than having perfect form. Tonight, after warming up, try following the routine below in order for one set.
- Chair Squat: 3 sets of 10 reps
- Knee Push-up (or Wall Push-up): 3 sets of 8 reps
- Back Extension (W shape): 3 sets of 10 reps
- Glute Bridge: 3 sets of 10 reps
- Plank: 3 sets of 20-second holds (Gradually increase if you feel comfortable)
(Rest comfortably for about 1 minute between exercises.)
⭐️ Don’t Forget! The Essential Post-Workout Step, Cool-down
It is not good to immediately lie down or head straight to the sofa just because the main workout is over. You must go through a cool-down (finishing stretch) process to gently lengthen the muscles that became tense and contracted during the exercise back to their original state. This is the core secret to reducing the stiff muscle soreness that comes the next day and relieving fatigue. While breathing deeply in and out, gently stretch the muscle areas you used today, such as thighs, calves, chest, and shoulders, for 10-15 seconds each to stabilize your breathing.
💡 BurnFit Usage Tip: See Your Growth with Your Own Eyes
Even with light exercise, doing one more rep than yesterday is massive progress. Rather than trying to finish in a short period, it’s important to make it a consistent habit that matches your body’s pace. After finishing your workout, lightly log today’s exercises and reps in the BurnFit app. The small records that pile up step by step will become the strongest driving force to help you continue exercising consistently without giving up.
GIF Image Source: GIPHY, BurnFit
