The Total Beginner Workout Routine
So you’ve finally decided to get in shape yet you don’t know where to start.
Maybe you don’t have a gym membership or maybe you’re school gym is way too packed and maybe you’ve never really worked out before or it’s been way too long since you’ve last exercised (walking to class doesn’t count).
Well good news, you’ve come to the right place! I’m going to show you a bodyweight workout routine for beginners that you can do at home (or even your dorm room!).
You can easily burn fat and build muscle while having fun doing a workout using just your body weight. Body weight circuits are the best way to do this without equipment.
You’ll be completing one exercise right after the other without stopping – this will work both your muscles and your cardiovascular system!
Why Body Weight Circuits are Awesome
- Every exercise utilizes multiple muscle groups, burns a shitload of calories and gets your heart pumping
- Circuit training burns way more calories than steady cardio
- you don’t need gym equipment or very much space
- it’s quick and effective
- this beginner workout routine can be used for individuals at any level!
We’ll be doing a total of 5 different exercises.
You’ll do each exercise consecutively, one after another without a break in between. Once you’ve finished all 5 exercises in the circuit, you can take a quick minute break and then do the circuit again (if you’re capable). If you’re really feeling it, then do it for a third time!
Don’t forget a proper warm up! You may hurt yourself if you don’t.
Your warm up can include arm swings, jogging up and down your stairs, a couple pushups, or just running in place. Don’t tire yourself out but make sure you get your blood flowing and heart rate slightly elevated.
After your warm up, follow this video I made showing you exactly what to do:
To sum it up:
- 20 jump squats
- 15 pushups
- 30 jumping jacks
- 15 lying leg raises
- 10 burpees
After your workout, make sure you cool down by walking around for a bit and then stretch the major muscle groups you used.
Although the exercises in this beginner workout routine are pretty simple, I’ll explain a few tips for each exercise to prevent you from hurting yourselves and to make sure you are doing them properly.
Jump squats: Make sure to keep the majority of the weight in your heels as this will activate your booty more. Also, make sure to keep a neutral back (and I wouldn’t wear socks on a hard floor like I did).
Pushups: If you can’t do these, get a towel or a mat and place your knees on that and perform a pushup this way. It will be much easier and you can gradually build up your strength until you’re able to do regular pushups.
Lying leg raises: Make sure you keep your back completely flat on the ground as this will better activate your abdominal msucles. Also, keep your legs as straight as possible throughout the movement.
Burpees: Have fun with these ? (and once again don’t wear socks on a hard floor like I did)
I recommend you do this beginner workout routine 2-4 times a week, but try not to do it on consecutive days. Your body needs time to rest to get stronger.
If you’re already weight lifting or doing exercise at the gym, then you can add this circuit in a couple times a week to speed up fat loss.
Never forget that you need to make sure your diet is on point as well. Doing this beginner workout routine 4 times a week but eating like shit throughout it will get you nowhere! Eat real, natural food and leave out the processed junk food.
And if you found this beginner workout routine a little too easy for you, then check out my HIIT workout post for advanced circuits that will kick your ass.
Let me know how this beginner workout routine was in the comments and if you have any questions! I’d love to help.