Blog Fitness Workouts No Equipment Needed: How To Create A Simple Yet Effective Bodyweight Workout Plan For Beginners

No Equipment Needed: How To Create A Simple Yet Effective Bodyweight Workout Plan For Beginners

Are you looking for an effective and convenient way to stay fit without spending money on expensive gym equipment? Bodyweight exercises are the perfect solution! They require no tools, just your own body weight. Making them easy to do anytime, anywhere. Plus, they can provide a great full-body workout that will help you build strength and endurance. Creating a simple yet effective bodyweight workout plan doesn’t have to be complicated – all it takes is some planning and dedication. With this article as your guide, you’ll learn how to create the perfect routine for beginners that will give you maximum results with minimal effort.


What Are Bodyweight Exercises?

Bodyweight exercises are movements that you do with your own body weight as the resistance. Unlike traditional workouts, which require weights or machines to challenge your muscles, bodyweight exercises are an easy and convenient way to get fit without having access to a gym. 

Common examples of bodyweight exercises include push-ups, pull-ups, burpees, squats, lunges, and plank variations. All of these exercises can be done without any equipment. All you just need is your own body weight! 

Benefits Of Bodyweight Exercises

Bodyweight exercises offer a number of benefits for beginner exercisers. For starters, they are incredibly convenient since you can do them anywhere– no gym membership required! This is great for those who are new to fitness and would like an easy way to get started. 

Additionally, bodyweight exercises require minimal equipment and can be done with inexpensive items like a pull-up bar or a foam roller. This helps keep the costs low and makes them more accessible to everyone. 

Such workouts are a great way to build strength. They challenge your muscles and work multiple muscle groups at once, making them an effective form of exercise for improving overall fitness. 

With the right guidance, bodyweight exercises can be a great addition to any beginner’s fitness routine. They are convenient, low-cost, and can help build strength, making them an ideal choice as a head start.

With that being said, now, let’s take a closer look at how you can create your own effective bodyweight exercise routine.

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Is Bodyweight Training Enough?

Bodyweight workouts are a great way to get started with fitness. However, they may not be enough for more advanced exercisers who want to build more strength or muscle mass. 

In this case, adding weights and other equipment can offer an additional challenge and help you reach your goals faster. If you’re looking for more of a challenge, consider integrating weights into your routine. 

We’ve compiled a descriptive list of who might benefit more from bodyweight exercises, just in case you’re unsure: 

  • Beginner exercisers looking for an easy workout to get started on their fitness journey 
  • Those who don’t have access to a gym or expensive equipment 
  • People who need low-impact exercises due to physical limitations 
  • Individuals looking to improve endurance, strength, and balance
  • Someone who wants to save money and time on their workouts 

On the other hand, experienced exercisers who prefer more challenges or those who want to build muscle mass may benefit more from incorporating weights into their routine. 

You’re an experienced exerciser if you: 

  • Have been consistently working out for 6 months or more 
  • Understand the basics of strength training 
  • Had taken a break from the gym and are looking to get back into a routine 
  • Are looking for more of a challenge than bodyweight exercises can offer 
  • Can execute movements properly and safely

bodyweight workout plan for beginners

Why Are Bodyweight Exercises So Hard?

Bodyweight exercises may seem simple but they can be surprisingly difficult. This is because you’re using your own body weight as resistance, which can make the intensity of each move challenging for even experienced exercisers. 

With that being said, it’s important to focus on proper form when doing bodyweight exercises. This will help you get the most out of each move and avoid injury. 

So, if you find bodyweight exercises too hard, don’t worry! With practice and proper form, you’ll eventually get used to them. It’s also important to remember that everyone has a different level of fitness, so don’t be discouraged if you can’t do certain movements right away. Just keep practicing and you’ll eventually get there! 

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How To Build A Bodyweight Workout Routine?

Now that you know the benefits of bodyweight exercises, let’s look at how to create an effective routine. 

The good news is that there are countless bodyweight workouts to choose from. Using the right combination of exercises can help you achieve your goals faster, so it’s important to pick the right ones for your goals and abilities. 

For example, if you are a beginner exerciser looking for some basic moves, try bodyweight squats, lunges, push-ups, planks, and glute bridges. On the other hand, if you’re an experienced exerciser looking for more of a challenge, try burpees, mountain climbers, jumping jacks, and plank-ups. 

The tips below are perfect for anyone wondering how to design a bodyweight workout routine for beginners:

Exercise Choice And Order Of Execution

There are two types of bodyweight exercises; compound and isolation exercises. Compound exercises are movements that involve multiple muscles and joints, while isolated exercises target a specific muscle or group of muscles (2). 

In order to get the most out of your workout, it’s important to include both types of exercises in your routine. Compound moves like squats and push-ups will help you build strength and endurance, while isolation exercises, such as bicep curls, will help you develop muscle definition.

It’s good practice to start your session with compound exercises. Why? These moves require more energy and focus than isolation exercises, so you want to make sure you’re at your peak performance level when performing them. 

For a given muscle group, select at least 2 compound exercises and 2 isolation exercises. Never have more than 4 exercises in a row for the same muscle group.

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bodyweight workout plan for beginners

Reps, Sets, And Rest Periods

The number of reps (repetitions) you do per set depends on your goals. Generally speaking, higher reps are great for improving muscular endurance while lower reps are better for strength training. 

As for sets, start with at least 2 and a maximum of 4 per exercise. A set is a group of reps done back-to-back. For example, 10 squats followed by 10 push-ups is 1 set of squats and 1 set of push-ups. 

Finally, it’s important to give yourself enough rest between sets to recover your energy and focus on the next one. If you are looking to improve muscular endurance, rest for 30 to 90 seconds between sets. For strength training, rest up to 3 minutes. 

Note that you’re better off resting for long enough that you can execute the next set with perfect form. This allows you to get the most out of each exercise and helps prevent injury. 

Workout Frequency

How many days a week should you do bodyweight exercises for best results? The simple answer is, as many as you can. If your schedule allows it, have at least 2 to 3 days per week dedicated to bodyweight exercises and rotate between muscle groups each day. 

Remember, consistency is key! So, if you can’t commit to a certain number of days each week, just make sure to squeeze in short workouts whenever and wherever you can. 

Days Off

It’s important to give your body a break every once in a while (4). A few days off will allow your muscles to rest and regenerate after the strenuous workouts, so make sure to have at least a day or two off per week. 

During these days, focus on stretching and foam rolling rather than going hard with another session. Stretching and foam rolling will help you maintain good mobility, reduce soreness and keep your muscles healthy. 

Warm Up And Cool Down

Never ever skip a warm-up and cool down (5). A warm-up is important to wake up the muscles and get them ready for the workout. Do some light cardio for 5 minutes before you start your session. This could be anything from jogging on the spot to jumping rope or even running around your house.

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At the end of your workout, don’t forget to cool down. Include stretches for each muscle group you worked out and hold each pose for 10 to 30 seconds. This way, you’ll reduce DOMS (delayed onset muscle soreness) and prepare your body for your next session.

bodyweight workout plan for beginners


As with any type of exercise, proper nutrition and diet are important for achieving your goals. A healthy and balanced diet full of whole foods will provide you with the energy needed to complete your workouts while also helping you build muscle, lose fat, or improve performance (1). 

Make sure to get enough protein each day (1 g per pound of body weight is a good start) to help build and repair muscle. Additionally, make sure you’re getting enough healthy fats and carbs to fuel your workouts. 

Finally, drink plenty of water throughout the day (at least 2 liters) to keep yourself hydrated and energized. 

Stress Management

Managing stress is an often overlooked aspect of fitness (3). Stress can have a huge impact on your performance and, in some cases, it can even derail your progress. Too much stress can lead to injury due to muscle tightness or poor form while exercising

To manage this, make sure to take regular breaks throughout the day to relax and unwind. This could be anything from a quick meditation session or a 10-minute nap in the middle of the day. 

Also, it’s important to engage in activities that promote mental well-being such as yoga, reading, or painting. These activities can help you de-stress and clear your mind so you can focus on the task at hand.

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!

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bodyweight workout plan for beginners

Sample At Home Bodyweight Workout Plan For Beginners

Here’s a sample bodyweight routine that you can use to get started with your fitness journey: 

Day 1:  Lower Body

  • Squats – 3 sets of 10 reps 
  • Lunges – 2 sets of 10 reps (each side) 
  • Calf Raises – 2 sets of 10 reps  
  • Glute Bridges – 2 sets of 15 reps 
  • Rest 90 to 120 seconds between sets

Day 2: Upper Body

  • Push-Ups – 3 sets of 10 reps 
  • Pull-Ups – 2 sets of 8 reps 
  • Shoulder Press – 2 sets of 10 reps (each side) 
  • Bicep Curls – 2 sets of 12 reps  
  • Rest 90 to 120 seconds between sets. 

Day 3: Core And Cardio

  • Bicycle Crunches – 3 sets of 20 reps 
  • Mountain Climbers – 2 sets of 30 seconds (each side) 
  • Jump Rope – 5 minutes  
  • Rest 60 to 90 seconds between sets 

Day 4: Rest

Take a rest day and give your body the time it needs to recover. 

Day 5: Lower Body

  • Squats – 3 sets of 10 reps 
  • Lunges – 2 sets of 10 reps (each side) 
  • Calf Raises – 2 sets of 10 reps  
  • Glute Bridges – 2 sets of 15 reps 
  • Rest 90 to 120 seconds between sets

bodyweight workout plan for beginners

Day 6: Upper Body

  • Push-Ups – 3 sets of 10 reps
  • Pull-Ups – 2 sets of 8 reps
  • Shoulder Press – 2 sets of 10 reps (each side)
  • Bicep Curls – 2 sets of 12 reps
  • Rest 90 to 120 seconds between sets

Day 7: Rest 

Take a rest day and give your body the time it needs to recover. 

The Bottom Line 

In conclusion, bodyweight exercises are an easy and convenient way for beginners to get fit without having access to a gym. They require minimal equipment and challenge your muscles in multiple ways. 

With the right guidance, they can be an effective form of exercise that is both affordable and accessible to all fitness levels. By following these tips and creating your own bodyweight routine, you’ll be on your way to a healthier and fitter lifestyle.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Keep Active & Eat Healthy to Improve Well-being & Feel Great (2018,
  2. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy (2015,
  3. The Effects of Stress on Physical Activity and Exercise (2015,
  4. The effect of rest days on injury rates (2010,
  5. Why Warming Up and Cooling Down is Important (2016,
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