Complete Home Body Weight Workout for Beginners

It is said that when there is a will, there’s a way, same applies when you’re about to start working out. You do not need to register at a fancy gym in order to start your workout routine. Working out is not that complex and expensive, instead it’s simple and inexpensive. All you need is some space and will power that’s it.

To begin with, you will need to warm up a bit. How warmed up do you need to be to start the workout? Until you break a sweat.

You can choose from different Warm up routines;

  • Go up and down a flight of stairs a few times,
  • Use a jump rope,
  • If you have a treadmill or stationary bike, then go on it for 5-10 mins,
  • Perform some shadow boxing,

Warming up basically involves anything that gets your heart pumping. The ideal duration for any warm up routine should be 5-10 minutes. Once your body is properly warmed up you can proceed towards the workout.

Complete Body Weight Workout

The workout detailed below will exercise most muscle groups in your body; upper body, core, and lower body. Begin the workout with some normal squats, you should be aiming for about 20. It will be difficult for people who haven’t done any squats before, don’t worry you will get the hang of it. Just keep trying and don’t lose hope.

Take a 1-minute break and catch your breath. Then you can move onto push ups. Push ups are the best exercise for your body, you just have to get the form right. The ideal number is 10. You can take a break in the middle if you are having trouble completing the set.

Performing a squat:

Diagram of a man performing a squat


Performing a perfect push up:

Diagram of a man performing push up

Again, a break for about a minute.

Now you are going to do some walking lunges. You can do them in a long hallway of your home or clear up some space in the living room for them. You have to do 10 for each leg so the total number is 20.

Performing walking lunges:

Diagram of a woman performing a lunge

1-minute break, take deep breaths. You are halfway through.

Dumbbell rows are next. You will need some weights for this exercise. If you haven’t got any then a gallon water bottle or a milk bottle will do the trick. You have to do 10 for each arm.

Performing dumbbell rows:

Diagram of a man performing dumbbell rows

Another 1-minute break, keep going you are almost there.

Get into a plank position and hold it for about 15-20 seconds. This seems easier than it actually is. Your arms will be begging  you to rest them in about 5 seconds. But soldier on. and hold on for as much time as you can.

Form for plank position:

Diagram of woman in a plank position

Take another break, keep hydrating yourself throughout the routine. One sip at a time remember!

The last exercise in the routine is 30 jumping jacks. Again, you are allowed one break in the middle if you get tired, but you have to hit the 30 mark.

Performing jumping jacks:

Diagram of man performing a jumping jack

Post workout routine

Post Work out routine is just as important as the workout itself. This will be your cooling down period. And by cool down, we don’t mean collapse on your couch and stay there for hours.
The muscle fibers in your body contract when you exercise, so you need to stretch them out.

You guessed it right, now you have to perform some basic body stretches. You can check out this blog which has a great stretching routine for a pre work out stretch.

Dos and Don’ts

  • Do drink lots of water during the workout.
  • Don’t stress if you are able to do the squats or push-ups properly. You will get the form right after a few tries.
  • Do check YouTube for videos of exercises to get the right.
  • Don’t use weights that are comfortable to lift for dumbbell rows.
  • Do perform this routine at least 3 times in the week.
  • Don’t pass the remaining days being inactive.
  • Do have a post-workout meal or a smoothie.