30-Minute Bodyweight Workout For Everyone

Today I prepared a set of 9 exercises for an easy, at home bodyweight workout. Begin this workout with 3 minutes of light cardio exercises as warm up.  Here is how you should perform these 3 circuits:

  • Beginner: 2 x Each circuit.
  • Intermediate: 3-4 x Each circuit. Increase the number of repetitions with 5-10.
  • Advanced: 5 x Each circuit. Increase the number of repetitions with 10-20.

Also, you need to perform 3 minutes of stretching as cool down.

Bodyweight Workout

Bodyweight Circuit 1 ( x2 )

1. Squat

Start with legs shoulder width apart and keep a normal, neutral spine. Lower your body, while your knees follow your toes, and your back remain straight all the time. You can keep your arms behind your head, straight in front of you or together at your chest level. Do at least 15 slowly repetitions.

2. Seated Russian Twist

You wanna be seated with your heels lightly touching the floor. Slightly lean your upper body backwards but keeping your back nice and straight. Bring your arms behind your head and then rotate from side to side, keeping your spine straight. You’re really using a lot of core stability here, so you wanna keep that belly button pulled and tight. You will feel your entire torso really working. Do at least 30 repetition alternating sides.

3. Elbow Plank With Leg Lifts

Start by placing your forearms on the ground with your elbows directly underneath your shoulders. Bring your legs back and make sure your body forms a straight line from your shoulders to your heels. Keeping your core tight and your glutes engaged, raise one leg off the ground. Keep it there for 3-4 seconds and then repeat with the other leg. Do this bodyweight workout at least 10 times with each leg.

Bodyweight Circuit 2 ( x2 )

4. Curtsy Lunge

Start with feet side by side and shoulders back. Reach your right leg back into the side, dropping equal weight on both feet. If you want to do it harder you can add a hop here (lift your upper body a little and then bring it back down). Press up and extend to the starting position. Do the same on the reverse side. Perform at least 10 of these bodyweight workouts on each side.

5. Tricep Dip

Sit down on your butt and place your hands palms facing down on each side. Push your body up until your shoulders are in line with your hands. You are now supporting your body in your feet and palms. Keep your knees bent and back straight. This is your starting position. Bend your elbows and bring your body a little bit lower. Stay there 1-2 seconds to feel your triceps burning and return to the starting position. Perform at least 20 reps.

6. Squat To Side Kick

In standing position, keep your legs slightly apart and knees bent. Bend the legs and perform a simple squat. Pull yourself up while raising your leg to the side. Return to the starting position and repeat the movement with the other leg. This bodyweight workout needs to be done at least 15 times on each side.

Bodyweight Circuit 3 ( x2 )

7. Pilates Roll-up

Sit down on your butt with your legs together and knees bent. Keep your arms straight towards your toes. Now you need to scoop your belly backwards and curl one vertebra at a time down into the mat. When your back is flat on the mat, slowly return to the starting position. Each roll-up should last about 10 seconds. Perform at least 10 repetitions.

8. Leaning Lunge

Step with one foot forward and step with the other foot back into a nice lunge position. Make sure you’re pushing your weight really hard through that front heel. When you look down you need to see your front leg’s toes. Bend forward from your hip, bend your knee and lunge away. Keep your arms straight above your head. Do at least 12 reps on each side.

9. Negative Push-up

Start in a push-up position with your hands underneath your shoulders. Lower your body slightly and count to 8 until you reach the floor. You can rest your body on the floor for 1-2 seconds and then get back to the starting position. As you noticed, the negative push-up is about slowly lowering your body, not about pushing it back up as you should do in the usual push-up. Perform this bodyweight exercise at least 10 times.

If you enjoy this bodyweight workout please share it with your friends and family. Stay fit!

Bodyweight workout infographic


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