If you've been putting off starting because you don't know where to begin, this is the place: one complete, full body routine that covers everything a first workout needs, using nothing but your own bodyweight and whatever floor space you've got.
Why full body beats splitting things up as a beginner
It's tempting to think you need a separate 'leg day' or 'arm day' from the start, but for beginners, training your whole body in each session is more effective and far more forgiving of a busy schedule. It means you're never more than a day or two away from working any given muscle group again, which builds strength and habit faster than a split routine most beginners struggle to stick to.
The routine
Do each exercise for 30 to 45 seconds, rest 15 to 20 seconds, then move to the next. Complete the full circuit, rest two minutes, and repeat once more if you're feeling good — two rounds total is a complete beginner session.
Bodyweight squats
Feet shoulder-width apart, sit your hips back and down as if lowering into a chair, keeping your chest up. Go as low as feels controlled — there's no need to force depth in week one.
Knee or incline push-ups
From your knees, or with your hands elevated on a sturdy surface, lower your chest toward the ground and press back up. This is the correct beginner version, not a lesser one — it builds the same strength safely.
Glute bridges
Lying on your back, knees bent, feet flat, lift your hips until your body forms a straight line from shoulders to knees, then lower with control.
Modified plank
From your knees, hold a straight line from knees to shoulders for as long as you can with good form — even 15 seconds is a legitimate starting point. If you'd like this exact kind of structure guiding you through every session rather than piecing it together yourself, this four-sessions-a-week bodyweight program builds on routines just like this one, with clear progressions as you get stronger. It opens in a new tab so you can keep reading.
The bottom line
A full body bodyweight workout is the simplest, most sustainable way to start training — no equipment, no complicated split to plan around, and every session working your whole body. The first one is always the hardest; everything after it gets easier.
Questions? Get in touch — we'd love to hear from you.
Comments ()