Today I’m sharing a beginner workout – perfect for those people who are new to fitness or coming back to fitness after some time away.

How’s everyone holding up? This is week #3 for me social distancing and from the sounds of it there will be a lot more in store. Thankfully I’m an introvert so it’s easier for me than those who crave interaction with others. If you need something funny to watch, be sure to check out this video on Twitter.

This week’s workout is specific to beginners, though if you’re a fitness pro you can always modify it to make it harder to challenge yourself. Just because it’s a beginner workout doesn’t mean it’s easy! Use heavier weights or increase the time you’re working and decrease the rest. If you’re looking for a different kind of workout be sure to check out my workout page. That’s where I’ve listed all of the workouts that I’ve shared on GFF. They’re all categorized so that it’s easy to find exactly what you’re looking for.

This is a timed workout, so you’ll work for 20 seconds followed by a 40 second rest. During the rest time you’ll also want to prepare to transition to the next exercise or get any equipment ready for it. Start at the top of the list with the knee pushups and then continue on down the list working for 20 seconds and then resting for 40 seconds. Once you’ve finished the butt kicks rest for as long as you need before starting over at the top of the list. Complete 3 to 4 times through for a complete workout.

You don’t need much equipment for this beginner workout. A set of dumbbells (I like these ones (affiliate link) from Amazon) for the tricep kickbacks and overhead presses, a yoga mat (affiliate link) or softer surface like carpet or a rug for the planks, and that’s it. If you don’t have dumbbells at home then a couple of cans or heavier objects will do the trick too.

Knee pushups

Starting on your knees and hands, make sure your body is a straight line from your knees to hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.


Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

Knee plank

The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders and hips to your knees which are on the floor.

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Tricep kickbacks

With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.

Alternating bodyweight squats

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Bicycle crunches

Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Butt kicks

Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.

What’s your favorite bodyweight exercise? Tell me in the comments below. What’s your favorite kind of beginner workout? Strength? Cardio? Circuits?

As always talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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Beginner Workout
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