Looking to start your fitness journey but unsure where to begin? This 20-minute bodyweight workout is perfect for exercise newbies – no equipment needed!

A bodyweight workout is a great way to build strength, improve mobility, and boost your confidence – all without stepping foot in the gym. Harry Knight, expert tutor at The Fitness Group, has put together these exercises to target multiple muscle groups, helping you tone and strengthen your legs, core, and upper body. And since there’s no equipment needed, it’s perfect to do at home, the park, or wherever you have a bit of space (and time!)

This bodyweight workout routine is perfect for those at any fitness level who want to build strength. Consistency is key, so try to fit this workout into your schedule a few times per week. As you get stronger, you can increase the number of reps or sets to keep challenging your body.

20-minute bodyweight workout for beginners

Warm up

Prepare your muscles for the workout and reduce the risk of injury with the following moves to get your heart rate up:

 1. Arm Circles

  • Stand with your arms extended out by your sides at shoulder height.
  • Make small circles, gradually increasing in size. After 15 seconds, reverse the direction.

 2. March on the spot

  • Lift your knees high, swinging your arms to engage your upper body.

3. Hip circles

  • Stand with your feet hip-width apart, placing your hands on your hips as you make wide circles. Alternate directions every 30 seconds.

The bodyweight workout

Do each exercise for the number of reps shown before moving on to the next. Complete two full rounds of the circuit.

  1. Bodyweight squats

Sets: 2

Reps: 12-15

Target muscles: Quads, hamstrings, glutes

  • Stand with feet shoulder-width apart, toes slightly turned out.
  • Lower into a squat, keeping your chest lifted and your weight in your heels (imagine sitting back into a chair).
  • Push through your heels to stand back up and repeat.

Why it’s great: Squats target your legs and glutes, helping tone your lower body while improving your balance and posture.

  1. Kneeled push-ups

Sets: 2

Reps: 8-12

Target muscles: Chest, shoulders, triceps, core

  • Start in a modified plank position with your knees on the floor, hands slightly wider than shoulder-width apart.
  • Lower your chest towards the floor by bending your elbows.
  • Push back up to the starting position, keeping your core engaged.

Why it’s great: Push-ups build upper body strength, and starting in a kneeled position allows you to focus on form without straining your shoulders or wrists.

Low-impact HIIT workout: 6 at-home bodyweight moves

  1. Glute bridges

Sets: 2

Reps: 12-15

Target muscles: Glutes, hamstrings, lower back

  • Lie on your back with knees bent and feet flat on the floor, hip-width apart.
  • Press through your heels to lift your hips off the ground, squeezing your glutes at the top.
  • Lower your hips back down without letting them touch the ground, and repeat.

Why it’s great: Glute bridges are excellent for toning and lifting your glutes, as well as strengthening your core and lower back.

  1. Plank

Sets: 2

Target muscles: Core, shoulders, glutes

  • Begin in a plank position, resting on your forearms with your elbows underneath your shoulders.
  • Keep your body in a straight line from your head to your heels, engaging your core as you hold.
  • Hold for 20-30 seconds, without letting your hips sag or rise.

Why it’s great: Planks engage your entire core and help improve stability, which is key to good posture and overall body strength.

  1. Reverse lunges

Sets: 2

Reps: 10-12 per leg

Target muscles: Quads, hamstrings, glutes

  • Stand with feet hip-width apart.
  • Step one foot back and lower into a lunge, keeping your front knee above your ankle and your back knee hovering just above the floor.
  • Push through your front foot to return to the starting position, then switch legs.

Why it’s great: Lunges target multiple muscles in your legs and glutes, improving both strength and balance.

  1. Superman hold

Sets: 2

Target muscles: Lower back, glutes, shoulders

  • Lie face down on the floor with your arms extended in front of you.
  • Simultaneously lift your arms, chest, and legs off the floor, squeezing your glutes and back muscles as you lift.
  • Hold for 15-20 seconds, then lower back down.

Why it’s great: This exercise strengthens your lower back and glutes, which are often neglected in regular workouts, but are crucial for overall core stability.

Cool-down

Follow this cool-down to help relax your muscles and reduce soreness after the workout:

  1. Forward fold

  • Stand with your feet together. Bend forward at the hips, reaching toward your toes. Hold for 30 seconds, feeling the stretch in your hamstrings.

  1. Child’s pose

  • Kneel on the floor, sitting back on your heels, and stretch your arms forward, bringing your forehead to the floor. This will stretch your back and shoulders.