The Best Quick & Simple Body Weight Workout For Beginners


Written by: Liz Brown - Mar. 12, 2019


Starting a new exercise routine, or even going to the gym for the first time, can feel absolutely terrifying if you’ve never worked out before. Whether your goal is to lose weight or just be more active, understanding the complexities of exercise physiology and how they apply to you can be overwhelming. This is why we created a super simple body weight workout for beginners—no equipment and no gym required!

Total Body Workouts For Beginners

You know that famous motivational quote that goes “every pro was once a beginner”? Well, it’s sooooooo true, especially when it comes to fitness and athletics because let’s be honest, exercising is hard! There is so much to learn, everything requires so much effort (physically and mentally), and it can take up a lot of your time. But you gotta start somewhere…and that is why 
total body workouts for beginners are everything! 🙌🏼

There are so many different ways to exercise, but when you’re a beginner it’s good to simply start with the basics. This means you should lead with compound exercises that work all the large muscle groups in your body (i.e.: arms, legs, core, back, chest, and glutes) and include multi-joint movements—doing so enables a greater magnitude of weight in a shorter amount of time, which is ideal for beginners.

body weight workout for beginners

Body Weight Workout For Beginners

It’s important for anyone new to resistance training to learn how to control their own body weight before they use any weighted equipment. Doing so allows you to build up the necessary skills and muscular control required for lifting weights. This is why 
body weight workouts for beginners are so essential—they prepare you for more complex exercises and lower your risk of injury.

According to the National Institutes of Health, the most common athletics-related injuries include sprains, strains, knee injuries, swollen muscles, shin splints, fractures, and dislocations—all of which can occur when you neglect body weight conditioning.

You can help decrease your risk of muscle and joint injury even more by incorporating a collagen supplement, like SkinnyFit Super Youth, into your daily routine. Collagen is a type of protein that is found throughout our bodies and is primarily responsible for our body’s tissue architecture and tissue durability.

As we age, our collagen storage begins to deplete and we’re unable to produce any more of it. This is why we experience tight and achy joints, and muscle pains as we age. You can reduce your chances of injury with SkinnyFit Super Youth and by doing a full body workout for beginners (without equipment).

RELATED: 5 Undeniable Reasons Why You Will Benefit From Taking Collagen For Joints

total body workouts for beginners

Full Body Workout For Beginners (Without Equipment)

One of the many benefits of doing a 
full body workout for beginners (without equipment) is that you can do them pretty much anywhere. It’s perfect for anyone with a busy lifestyle or struggles with complicated exercises because it puts emphasis on your body as a whole, essentially giving you more results in a shorter amount of time.

So, what is the best type of body weight workout for beginners? Here it is…

  1. Perform 15 reps of each exercise at a moderate to fast pace with little rest between exercises.
  2. Complete 2-3 rounds of all exercises and rest for 3 minutes between rounds.
  3. Complete for time.

Quick & Simple Body Weight Workout


  • Push-Ups—begin in a plank position keeping your pelvis pulled in and your back flat. Your wrists and shoulders should be aligned. Bend your elbows and lower your body until your elbows are bent 90 degrees. Return to a plank position.
  • Air Squats—start in a standing position and bend your knees (pushing your butt back and keeping your chest up) until your hips are level with your knees. Be sure that your knees don’t move further forward than your toes! Return to standing position and repeat.
  • Sit-Ups—begin laying on your back with your knees bent and your feet planted firmly on the ground. Using your core, move your body to a sitting position and return back down to laying position. Repeat.
  • Supermans—start by laying face down on the ground with your arms resting above your head. Lift your chest and legs off of the floor by squeezing your back, glutes, and shoulders together. You should look like you’re flying. Return to the starting position and repeat.
  • Mountain Climbers—begin in a plank position. Bring one knee to meet your chest (without pushing your butt into the air) and return to the plank position. Quickly switch your legs and bring the opposite leg to your chest. Repeat at a fast pace.


body weight workout for beginners




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