Imagine you just started your fitness journey and you don’t have the beginner guide. Trying different things won’t give you the best result. Hence, you need a beginner-friendly guide so that you can start your journey in a systematic manner.

This guide contains only bodyweight exercises because, as a beginner, you must control your body weight. It will also help you in the future as you progress further. All you need is a little bit of space, and you are good to go for it.

Goals of This Guide

• To help you to build basic strength and endurance
• Improve your overall mobility and flexibility
• Develop a daily workout habit
• And at last enlighten you about basic foundation

General Guidelines

• Frequency of the workout : 4 workouts per week (e.g., Monday, Tuesday, Thursday, Friday)
• Duration of each session: 30–45 minutes per session
• Equipment Needed: Just a little bit of space where you can move freely.
• Warm-Up (5 Minutes): You must warm up before a workout. It will reduce the chances of injury.

A few warm-ups for you:

• Arm circles (10 each direction)
• High knees (30 seconds)
• Leg swings (10 each leg)
• Jumping jacks (30 seconds)
• Bodyweight squats (10 times)

Week 1: Building the Base

Workout 1

• Bodyweight Squats: 10-12 reps each set, do a total of 3 sets.
• Incline Push-Ups : 8-10 reps each set; do at least 3 sets.
• Glute Bridges: 12 reps each set and a total of 3 sets per session
• Plank : Hold it for 60 seconds or 20 seconds for 3 sets.

Workout 2

• Reverse Lunges : Do 3 sets of 6 reps for each leg.
• Wall Push-Ups: 10-12 reps per set. Do a total of 3 sets a session.
• Superman Hold for 15 seconds, and do 3 sets.
• Dead Bug (core): 6 reps each side, do 3 sets

Pro Tip: You should focus on correct form rather than more reps.

Week 2: Increasing Endurance

Workout 1

• Bodyweight Squats: 15 reps, do 3 sets
• Regular Push-Ups (knees if needed): Do 3 sets of 8-10 reps.
• Glute Bridges: 15 reps each set, do 3 sets
• Side Plank (knee down if needed): 20 seconds per side, do 2 sets

Workout 2

• Step-Ups (using a chair or low step): 8 reps each leg. Do 2 sets in total.
• Incline Push-Ups: 10-12 reps, do at least 3 sets
• Bird-Dogs: 6 reps per side, do 3 sets in total
• Wall Sit: 30 seconds. Make sure to do 2 sets.

Tip: Try to push yourself and increase your efficiency.

Week 3: Building Strength & Core Stability

Workout 1

• Chair Squats (control on the way down): 12-15 reps each, do 3 sets in total
• Push-Ups: 10 reps, 3 sets
• Single-Leg Glute Bridges: 8 reps per leg, 2 sets in total
• Forearm Plank: 30 seconds each set, 3 sets

Workout 2

• Forward Lunges: 8 reps per leg, 3 sets total
• Triceps Dips (off chair): 8-10 reps, 3 sets
• Superman Swimmers: 15 seconds, 3 sets in total
• Bicycle Crunches: 10 reps each side, total 3 sets

Tip: Be slow and steady for more pump and mind-muscle control.

Week 4: Challenge Week

Workout 1 Full work body

• Bodyweight Squats, 15 reps, 3 sets
• Push-Ups 10 reps, 3 sets
• Glute Bridges 15 reps 3 sets
• Forearm Plank 30 seconds 3 sets
• Jumping Jacks 30 seconds 3 sets

Workout 2 (Timed Intervals)

Perform every exercise listed below for 40 seconds, then 20 seconds of rest, for a total of 3 times each.

• Reverse Lunges
• Incline Push-Ups
• Mountain Climbers
• Superman Hold
• Wall Sit

Tip: You can change the rest time as per your need. Over time, try to increase your exercise intensity.

Cool Down (After Every Workout)

• Hamstring stretch: Do for 30 seconds each leg.
• Child’s pose, hold the position for 30 seconds.
• Shoulder stretch, Stretch each shoulder for 30 seconds on each side.
• Seated forward fold, hold the position for 30 seconds.

Beginner’s Tips

1. Track It: Use an app to record reps and time held.
2. Stay Hydrated: Drink water before and after each workout.
3. Consistency Wins: Even if you feel sore or tired, showing up matters.
4. Listen to Your Body: Rest if you need to. Don’t push through pain.

What to Expect After 4 Weeks

1. It will make better energy levels better.

2. Helps you to increase strength and stamina.

3. These workouts will improve flexibility and coordination.

4. Last but not least, it will give you Confidence to take on intermediate-level workouts

This beginner guide will help you build a good, lean body along with strength and stamina. It also helps you create an everlasting habit of working out. Start your journey today, say no to excuses, and it will lead to your better self. It’s the first step towards a healthier you.

Remember: Every one has to start from zero, and the hardest part is the beginning.