Full Bodyweight Workout For Beginners At Home

Recently decided to get fit? if yes, then you’re at the right place. Because In this article, you’ll find everything related to the bodyweight workout for beginners. I’m going to share a complete list of full-body bodyweight exercises that you can do at home.

Content

  • List of the full bodyweight exercises with how-to instructions
  • 7-day full bodyweight beginners home workout routine for weight loss and muscles gain.
  • Beginner’s diet and nutrition for weight loss and muscle gain

In my opinion, it’s always a good idea to start a workout journey with bodyweight exercises. As a beginner, I also used to do bodyweight workouts for the first couple of months.

Doing bodyweight workouts in the beginning help you build strength, stamina and power. You can do numerous exercises with your own bodyweight such as push-ups, squats, crunches, planks, pull-ups, running, jogging, jumping etc.

A lot of information already available on the web and apps that help a beginner to get fit. But, honestly, most of them are incomplete and some are paid info. That’s why I’ve designed this article in a way that it may help everyone, Even if:

  • You’re female or male
  • You want to build muscles and increase weight
  • You’re an overweight person and want to burn calories and lose weight
  • You just want to increase strength and endurance
  • You’re the one who wants muscular body etc.

You can do the bodyweight workouts listed below anywhere you like such as at home, living room, ground or the street and without any equipment. So let’s just quickly find out the list of full bodyweight beginner’s workout.


A complete guide to the beginner’s full bodyweight exercises at home without equipment

Here we take a look at beginner’s bodyweight workouts for each muscles group starting from legs:

Beginners Bodyweight Workout For Leg

As a beginner, you should never skip leg day or leg workouts. Because thigh bone or femur is the largest and the longest bone in the human body and making it strong is utmost important for a fitness enthusiast.

How to build leg at home without weights?

Luckily, there are numerous bodyweight workouts are there for you through which you can strengthen your legs muscles at home.

But before starting any workout, you should have a basic understanding of how to target different muscles group through different exercises. For that, you need to know how many muscles you need to train.

There are basically four major muscles of the legs you need to workout on such as:

  1. Hamstrings– Hamstrings are three-headed muscle situated on the back of your thighs and attach to the knee joints.
  2. Quadriceps– Quads are the four-head longest muscle located in front and the sides of your thighs.
  3. Glutes- Glutes is the three-headed strongest muscles that formed the shape of the buttock.
  4. Calf- They are located on back your legs between your heels and the knees. Calves are very important because they are responsible for several daily activities such as running, walking, climbing the stairs etc.

Doing the exercises for all of the four muscles help you build the strongest and the fittest leg. That’s why the selection of workouts is also important for muscles building.

Here we take a look at a list of exercises that help you achieve the toughest and the powerful legs at home without weights:


1. Normal Squat

There isn’t any workout that works great for the leg as squats do. Squats are easy to perform and it is effective for all whether you’re a beginner or advanced. Doing squats help you build muscles, stamina, improve posture and increase overall performance.

LIVING ROOM WORKOUTS
To do the squats properly
  1. Stand straight and maintain a hip-width distance between your feet. Bend your elbows and keep your fingertips behind your head.
  2. Keep your core tight, bend at your hips and knees to go down until your thighs are parallel to the ground and then slowly return to the standing position.
  3. Repeat these steps for the next reps. Keep your spine as straight as possible during the squats.

How many reps and sets: 20-30 reps and 3 sets

Which Muscles Worked: Hamstrings, glutes but especially the quads.


2. Walking Lunges

Walking lunges are great for the lower body workout that especially works on the quads and the hamstrings but substantially they also work on the glutes and the lower back.

Full Bodyweight Workout For Beginners At Home
Full Bodyweight Workout For Beginners At Home
Steps to do the walking lunges:
  • Stand upright, maintain a hip-width distance between your feet and keep your hands on your hips. That’s your starting position.
  • Keeping your back straight and chest up, take one big step forward with your right leg and make sure to put your weight onto the right heel. Bend the right knees to lower your hips until your it’s parallel to the floor.
  • Hold for a second then without moving your right leg take one step forward with your left leg and repeat the same steps.

How many reps and sets: 20-30 reps and 3 sets

Which Muscles Worked: whole lower body specially hamstrings, glutes and quads.


3. Stationary Lunges

How To Do Stationary Lunges
  • Stand upright, maintain a hip-width distance between your feet and keep your hands on your hips. That’s your starting position.
  • Keep you back straight and core tight, take one big step forward with your right leg and make sure to put your weight onto the right heel. Bend the right knees to lower your hips until your it’s parallel to the floor.
  • Hold for a second then take your right leg back into the starting position and then repeat the same step with your left leg.
  • 10 reps each leg would be good in the beginning.

4. Lateral Squat

Full Bodyweight Workout For Beginners At Home
Full Bodyweight Workout For Beginners At Home
How to do the Lateral Squat:
  • Stand upright with your feet shoulder-width apart and keep your hands wherever you like.
  • Keep you back straight and core tight, take one big step sideward with your right leg and do a squat and make sure to put your weight onto the right heel.
  • Do 10 reps with your right leg while keeping your left leg straight and then return to the starting position.
  • Repeat the same step with your left leg. 10 reps each leg would be good in the beginning.

5. Sumo Squat (Hamstrings and Glutes)

To do the sumo squat, start with standing straight with your feet slightly 2x wider than hip-width apart. Keep your back straight, push your hips back and bend your knees to get lower until your thighs are parallel to the ground. Hold at the bottom for a second then get up into the standing position. That’s one rep, at least 20 reps into two different sets would be good to start.


6. Calf Raise (Calf)

There are many variations of the calf raise like machine calf raises, barbell calf raises, standing calf raises, sitting calf raises etc. But for a beginner, the best one is Standing calf raises with wall support.

To do the standing calf raises, stand straight with your feet hip-width apart and face towards the wall. Keep your hands on the wall and maintain a shoulder-width distance between them. Now raise up on balls of feet, hold for a couple of seconds then lower your heels to starting position. That’s one rep, at least 20 reps into two different sets would be good to start.

7. Wall Sit (Glutes and Hamstring)

Wall sit is a great exercise for the lower body because it strengthens all muscles like hamstrings, quads, calves, glutes and knees. This also improves muscles and joints coordination that reduce the risk of injuries.

How to do the wall sit

Stand straight two feet away from the wall with your feet shoulder-width apart, face against the wall. Now lean back against the wall with your torso and bend your knees until your thighs are in parallel with the floor. Keep your whole upper body from the lower back to the head rested on the wall and hold in this position for the desired amount of time. At least 60 seconds in three different sets would be good to start.


8. Glute Bridge (Glutes)

To do the glute bridge, lie on your back with your hands at your sides and knees bent at 30 degrees. Brace your abdominal and thigh muscle and now raise your hips to create a straight line from the head to the knees. Hold at the top for 5 to 10 seconds then slowly lower your hips down in the beginning position. Repeat this for at least 2 minutes for the best result.


Beginner’s Bodyweight Workout For Chest

The chest is one of those body parts which are easily activated. After arms, working out for the chest is the most favourite part of the training for fitness freaks including beginners and advanced.

But to train any muscles of the body one should have to do the right workout for each muscles group. So here the question comes in the mind of the beginners;

How to build chest muscles at home without weights or equipment?

Before answering the question of how to build chest at home, I just want to share basic understanding of different chest muscles that help you build bigger chest.

The chest muscle is also known as “pectoralis or pecs” and they are divided into two different parts such as:

  • Pectoralis Major- The pectoralis major is the thick and fan-shaped muscle that forms the complete chest. It is the main muscle you need to target because it is responsible for the different activity such as internal rotation, flexion, adduction and humerus.
  • Pectoralis Minor- The pectoralis minor is a thin and triangular muscle located underneath the pectoralis major.

Okay so how to target pecs major and minor?

When it comes to the bodyweight chest workout push-ups are the main workout you can do to build stronger chest. Push-ups have different variation for different muscles group but many of the push-ups strengthen your chest.

For beginners push-ups are also difficult to do, right? But, don’t worry, I’ve shared a list of different push-ups variations that are easy to perform and help you develop pecs muscles.


1. Wall Push-ups

How to do the wall push-ups

Stand upright against the wall with one hand distance between you and the wall. Now place your hands on the wall, keep your arms straight and bring your chest forward until your nose touches the wall. And then push the wall with your hands to get back into starting position. That’s one rep!

Go for at least 15 reps in the first set. Suggested: 15 reps x 3 sets


2. Kneeling Push-Up

How To do A Kneel Push-up

Get on your all fours, with your hands shoulder-width apart, keep your arms in line with your shoulder and knees slightly behind so that your chest muscle can contract when you push-up. Now bend your elbows to bring your chest toward the floor. Hold for a second then slowly return your chest up by pushing through your arms. That’s one rep! Recommend reps and sets: 10 x 3.


3. Incline Push-Ups

Incline push-ups can be done using chair, table or any kind of stuff where you can make an incline position. You can see in the video, the person is using a chair to perform the incline push-ups.

How to do Incline Push-ups using a chair

Place a chair in front of you, and bend down and place your hand on the chair (maintain shoulder-width distance between your hands). And get yourself in an incline plank position. Now bend your elbows and bring your chest down until it touches the chair. Hold for a sec then slowly push-up to complete one rep! Recommend reps and sets: 8 x 3.


4. Standard Push-ups

After developing strength with the above three push-ups, you’ll be able to perform the standard or normal push-up. Maybe some people find it difficult to execute, but everyone at least tries for as many reps as they can.

How To Perform a Standard Push-up

First of all, get on your all fours and place your hands underneath your shoulder (keep shoulder-width distance between your hands). Then extend your legs behind and get into a high plank position, that’s the setup. Now bend your elbows and lower your chest toward the floor. Go as deep as you can and then return to a high plank position. That’s one rep! Recommend reps and sets: 10 x 3.

5. Slow Motion Push-Up

The process of slow-motion push up is quite similar to a normal pushup but there is an additional step you need to execute.

How to perform a slow motion push-up

Like normal push-ups, bend your elbows and lower your chest toward the ground. But before pushing up, bring your knees down on the floor and then push the floor with your hands to get into high-plank position. That’s one rep! Recommend reps and sets: 6 x 3.


Bodyweight Biceps Exercises For Beginners


Unfortunately there are not many exercises you can do specifically for the biceps. But still, your biceps can grow and become bigger because when you do any push-up it works on your biceps as well. Apart from that, there are some bodyweight workouts that specifically strengthen the biceps and increase size.

Just for the information, the bicep is two-headed muscles, long head and the short head. And longer or the largest muscles are easy to target and activated. So here we take a look at bodyweight bicep exercises that a beginner can do.

1. Narrow Wall Push-up

Keeping the hands close to each other in push-ups engage more arms muscles.

To do the Narrow wall push-ups

  • Stand upright in front of the wall and keep one hand distance between you and the wall.
  • Place your hands on the wall and keep a shorter width between them.
  • Now Keep your arms straight and bring your chest forward until your nose touches the wall.
  • And then push the wall with your hands to get back into starting position. That’s one rep!
  • Recommend reps and sets: 8 x 3.

2. Kneeling Punch Push-ups

How to do the kneeling punch push-ups:

  • Get on your all fours.
  • Close your fist to make it punch and keep your arms extended just underneath your shoulder.
  • Move your knees slightly behind so that your chest muscle can contract when you push-up.
  • Now bend your elbows to bring your chest toward the floor. Hold for a second then slowly return your chest up by pushing through your arms. That’s one rep! Recommend reps and sets: 10 x 3.

3. Kneeling Narrow Push-ups

You can do the kneeling narrow push-ups using the same steps as you do normal narrow push-ups. But instead of keeping your knees off the floor, you should place it on the floor. The narrow push-ups activate more biceps muscles than the standard one. Recommend reps and sets: 8 x 3.


4. Bicep Leg Curl

You can do a lot with your own body because your body is more than a piece of equipment. The leg bicep curl isn’t as effective as dumbbell or barbell curl but in general, something is always better than nothing.

Here’s how you can do the leg curl:

  • Start with standing straight with your feet hip-width apart.
  • Hold something with your right hand for support.
  • Bring your right feet above your left knee and grab with your left hand.
  • Now start doing curl as many as you can. Then repeat this with your right hand.

Beginner’s Bodyweight Workout For Triceps

Similar to the biceps, triceps are also difficult to train. You can strengthen your tricep but if you want a bigger size then you have to lift the weights. So the question is:

How to build triceps at home without weights?

Because of the lack of equipment and exercises, it’s difficult to build tricep at home. But there are some push-ups that may help you increase tricep strength and size.

The tricep is the longer muscle than the biceps because it has three heads; long, lateral and the medial head. As I said earlier, the longer the muscle the easier to activate, in the same way, the shorter the width between your hands the easier to target the triceps.

For example, diamond push-ups activate more tricep muscles than any other push-ups variations because the width between the hands is shorter. Let’s take one more example, Close-grip bench press, it is used to target tricep muscles, isn’t it? Why? Because the width between the hands are shorter and it allows your triceps to contract more during the exercise.

Okay, so here we take a look at some of the best workouts you can do to build your triceps at home:

1. Diamond Push-ups

It is one of the best push-ups for developing triceps strength and muscles. This will surely help you strengthen your arms.

How to do the diamond push-ups:
  1. Get on your all fours, keep your both hand close and make a triangle shape between them. And extend your leg behind. Keep your feet wider or shorter as you feel comfortable.
  2. Keep your back straight, brace your core and tighten your glutes and bend your elbows to start lowering your chest as close as to the floor. Hold for a sec and return to the beginning position. That’s one complete rep! Recommend reps and sets: 8 x 3.

2. Kneeling Diamond Push-ups

It is quite similar to the normal diamond push-ups but there is one difference; instead of keeping your knees off the ground, you need to keep it on the in kneeling diamond push-ups.

Here how you can do the Kneeling Diamond Push-ups

  1. Get on your all fours, keep your both hand close and make a triangle shape between them. And extend your leg behind but hold your knees on the ground.
  2. Tight aur core and the glutes and bend your elbows to start lowering your chest toward the floor. Hold for a sec and return to the beginning position. That’s one complete rep! Recommend reps and sets: 10 x 3.

3. Dips on the chair

A normal chair can work for you like a piece of equipment. You can use a chair to do some important exercises especially the dips. Dips help you build arms strength and increase muscles mass to some extent.

Here’s how you can do Dips on the chair:

To perform the chair dips, place your both hands at the end of the chair behind your hips, keep hip-width distance between your hands, fingers facing away. Keep your legs in front of you with your knees slightly bent. Make sure to keep your chest elevated and head up, that’s the starting position.

Now bend your elbows and slowly lower down, hold for a moment and extend your arms, raising your body upward and supporting your weight with your arms. That’s one rep! Recommend reps and sets: 10 x 3.


Body-weight Shoulder Exercises for Beginners

How to build shoulder at home without weights?

When it comes to the building shoulder at home without weight or equipment, there comes different push-up variations in the mind which are literally impossible for a beginner. Because push-ups like pseudo planche, one-arm push-up, archer push-up etc are difficult to perform.

Shoulder means basically deltoids which have three different parts such as front, lateral and rear deltoids and it’s not easy for a beginner to train deltoids at home without equipment.

But, there’s always something you can do with your own body weight. you can also do those exercises which a normal gym-goer does with the dumbbells or barbells. You can do the same exercises but without weight.

But it requires more mental alertness because when it comes to building anything imagination plays a great role. You need to imagine yourself holding a weight while doing those exercises. Over a period of time, you’ll realise it’s benefits. (But rarely increase muscles mass)

So here we quickly take a look at those bodyweight exercises you can do for the strengthening your shoulders.

1. Overhead press

  • Stand straight and bend your elbows and hold your arms at your shoulder height (your elbows go out to the sides).
  • Press your arms upward toward the floor until your arms are extended straight overhead.
  • Pause for a moment at top of the press then slowly lower it down at shoulder height. Repeat this for the desired number of repetitions.
  • Recommended: Three sets of 15-20 reps each set with 2 minutes rest between sets.

2. Front Raise

  • Stand straight and hold your arms straight in front of your thighs with your palms facing your body.
  • Raise your arms in front of you until they reach your shoulder height then slowly lower it down in front of the thighs. Repeat these steps for the desired number of repetitions.
  • Recommended: Three sets of 15-20 reps each set with 2 minutes rest between sets.

3. Side Lateral Raise

  • Stand straight along with holding a dumbbell in each hand with a neutral grip. Hold your arms straight in at your sides with your palms facing your body.
  • Raise your arms out to the sides (keep your arms straight) until they reach your shoulder height then slowly lower it down at your sides. Repeat these steps for the desired number of repetitions.
  • Recommended: Three sets of 15-20 reps each set with 2 minutes rest between sets.

Abs Workout for Beginners

As a beginner, you might be surprised to know that everyone has six-pack abs. In some people, they are visible because of their thin skin while in other people they are hidden under the skin. Generally, abs are like other muscles group and to make them thicker or bigger you need to work on it.

So you need to train your abs or core according to your fitness goal. If you’re a skinny male or female, then first you need to focus on building mass instead of working on the core. On the other hand, if you’re a fat one then you also need to focus on your belly along with other muscle groups.

Here are some exercises you can try at home for bell fat and stronger core.

  • Knee Forearm Plank
  • High Plank
  • High Side Plank
  • Mountain Climbers
  • Leg Kick Crunches
  • Standard Crunches
  • Flutter Kicks
  • Hip Raise

7-Day Beginner’s Bodyweight Workout Routine For Muscle Gain

Day 1Day 2Day-3Day 4Day 5Day-6Day 7
Normal SquatWalking LungesWall SitRest Mountain ClimbersNormal SquatRest
Stationary LungesSumo SquatLateral Squat ——Leg Kick CrunchesCalf Raise——
 Calf RaiseGlute BridgeNormal SquatRestKneeling Punch Push-upsStandard Push-upsRest
Wall Push-upsOverhead pressIncline Push-Ups——Kneeling Diamond Push-upsKneeling Narrow Push-ups——
Diamond Wall Push-upsFront Lateral RaiseSlow Motion Push-UpRestUpright RowHigh PlankRest
Kneeling Diamond Push-upsSide Lateral Raise Standard Push-ups——Shoulder ShrugHigh Side Plank——

7-Day Beginners Bodyweight Home Workout Routine For Weight Loss

Day 1Day 2Day-3Day 4Day 5Day-6Day 7
Normal SquatHigh KneesHalf BurpeesRestMountain ClimbersNormal SquatRest
Walking LungesStationary LungesJumping JacksRestKnee Forearm PlankWalking LungesRest
 Calf RaiseGlute BridgeLateral Squat RestFlutter KicksHigh PlankRest
Half BurpeesSumo SquatNarrow Wall Push-upRestStandard CrunchesOverhead pressRest
High PlankKneeling Diamond Push-upsHigh PlankRestLeg Kick CrunchesFront Lateral RaiseRest
Wall Push-upsPseudo Planche Wall push-upsMountain ClimbersRestKneeling Incline Push-UpUpright RowRest

Diet & Nutrition For Beginners

Diet for Weight Loss

A calorie deficit is the best way to lose weight, which means you need to burn more calories than you eat or consume. For that reason, you should eat those foods which are low in calories.

So, here is the list of low-calorie foods you can consume: These foods also contain protein but they are low in calories and carbs.

FoodsCalories
Celery17 Cal per 100g
Oatmeal68 calories per 100 grams
spinach100-calorie/5 cups
Soup Broth5 calories per 100g or
1 cup contains 11 calories
Mushrooms22 calories per 100g
Strawberries32 calories per 100g
Vegetable Soup67 calories per cup
Whole Grain Toast69 calories per slice or
84 calories per 100g
EggsA large egg contains 72 calories
(17 in the white and 55 in the yolk)
Low-Fat Cottage Cheese72 calories per 100g
Okra or Lady Finger22 calories per 100 grams
Broccoli35 calories per 100 grams
Roasted Boneless Chicken breast165 Calories per 100gm
Salmon Fish280 Calories per 154 grams
This is a sample list to know more about click here

Diet For Muscle Gain

You just have to do the opposite to the person who tries to lose weight, means eat more calories than you burn. Here we take a look at the list of foods are help you increase weight. (These foods also contain a good amount of protein and carbs.)

FoodsCalories
EggA large egg contains 72 calories
(17 in the white and 55 in the yolk)
Roasted Chicken breast with bone200 Calories per 100gm
Banana89 calories per 100 grams
Salmon or any other fishApproximately 300 Calories per 150 grams
Rice100 grams of boiled rice contains 130 calories
White Bread265 calories per 100 grams
Greek Yogurt59 calories per 100 grams
Beef275 calories per 100 grams
Soybeans446 calories per 100 grams
Cottage Cheese98 calories per 100 grams
Beans347 calories per 100 grams
Peanuts567 calories per 100 grams
Milk103 calorie per cup (244 grams)
Almonds78 calories per 10 Almonds or
850 calories per 100 grams

At what age should I start workout?

There is no fix age to start working out. The minimum age could be 14 but there’s no maximum age. Whenever you feel you need to get fitter, stronger and the healthier, just start doing it.

What’s the best time to workout?

People say do workouts whenever you like and that’s true but only if you don’t have time, don’t have any fitness goal etc.

But if you have time and goal like weight loss or muscles gain then you should choose one time which is suitable for you according to your goal.

I have done some research and find out the best time to workout that helps you achieve your fitness goal faster.

Morning is the best time to workout if your goal is:

  • Weight Loss
  • Maintain Weight
  • Just to keep yourself fit

Afternoon & Evening would be the best time if your goal is;

  • Weight Gain
  • Muscle Gain

Leave a comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.