Get Fit Anywhere: Bodyweight Workout Routine for Beginners
Embarking on a fitness jorney is an exciting endeavor, but it can be overwhelming, especially if you’re new to the world of exercise. However, here’s the good news - you don’t need a gym membership, fancy equipment, or a personal trainer to kickstart your fitness goals. In fact, one of the most accessible and effective ways to get fit is through bodyweight exercises.
I’ll introduce you to a comprehensive bodyweight workout routine specifically designed for beginners. Whether you’re aiming to shed a few pounds, build muscles, or simply improve your overall health and well-being, this routine is your ticket to a great start.
About the workout
Full body Split
Every other day (3 days a week)
4 exercises, 12 sets total per workout
30-45 minutes to complete
60s break in between sets
The formula is simple, each day has 4 distinct exercises. The routine starts with a lower body exercise (legs), followed by a pulling movement (back/biceps), a pushing movement (shoulders, chest, triceps), and finishes with an accessory muscle (calves/core).
It’s important to do every repetition in a controlled manner; keep in mind a tempo of 1-1-1-1 (1s extension, 1s pause, 1s to contraction, 1s pause, repeat). In order words, every repetition should last 4 seconds.
Flutter kicks, Horse Stance, Dead Hang, Plank and Crunches are exempted from this tempo since they are either core or static exercises.
Day 1
Squats 3 x 30-60 seconds
Back Extensions 3 x 30-60 seconds
Push Ups 3 x 30-60 seconds
Calf Raises 3 x 30-60 seconds
Day 2
Lunges 3 x 30-60 seconds (alternate legs)
Australian Rows 3 x 30-60 seconds
Dips 3 x 30-60 seconds
Flutter Kicks 3 x max
Day 3
Horse Stance 3 x max
This stance taken from martial arts will give your legs more endurance and strength.
Dead Hang 3 x max
If you don’t have a bar, you can also do it by grabbing the top of a door. Just make sure that it’s solid enough to hold your weight and that there is no one around that could close it and pinch your fingers!
Plank 3 x max
If too difficult, you can also do them with your knees on the floor.
Crunches 3 x max
Conclusion
Feel free to include a stretching and/or a cardio session in between your workout days for better result.
Fitness is not a destination; it’s a lifelong pursuit. So, use this bodyweight workout routine as a stepping stone to a healthier, more energetic you. Celebrate your achievements, no matter how small they may seem at first, and keep pushing your limits. Remember, every drop of sweat and every repetition brings you closer to your fitness goals.
I hope this routine has inspired you to take the first step on your fitness journey or provided with fresh ideas if you’re already on the path. No matter where you are, keep moving and keep embracing the wonderful changes that comes with a healthier lifestyle. Your body, mind, and spirit will thank you for it. Here’s to your health, your strength and your newfound love for bodyweight workouts. Cheers to the amazing journey ahead.