The Beginner’s Bodyweight Workout Plan to Exercise Without Equipment


Check the bodyweight workout plan for beginners and learn to exercise without equipment. Get in on the trend of bodyweight training, simple but very effective.

The Beginner's Bodyweight Workout Plan to Exercise Without EquipmentIf you want to lose weight, working out regularly is very important. Eating a reasonable, calorie-restricted diet and regularly exercising has been shown – time and time again – to be the best way to drop excess weight.

When you eat right and exercise regularly, you’ll be able to shed pounds and feel better about yourself – and reduce your risk of diseases like diabetes, stroke, and heart disease.

But sometimes you just can’t make it to the gym – or the weather outside is too bad for you to run, walk, or bike. Well, don’t worry – there are still plenty of bodyweight exercises you can do at home to drop those last pounds and achieve your goal body!

Leave the excuses behind and let’s get back in shape. This article discusses some of the best bodyweight workouts that you can do anywhere – at home, at work, or even when traveling for business! Let’s get started.


Bodyweight squats are a great way to tone up your legs and butt, and develop a better sense of balance. They can even help you increase your range-of-motion, when done properly.

To do a bodyweight squat, begin by placing your feet at about shoulder-width. Keep your toes pointed forward, or at a slight outward angle. Then, bend your knees and hips, and begin lowering yourself to the ground

Keep your heels planted firmly on the floor. When your quadriceps (thighs) are parallel to the ground, push yourself up off from the ground – and return to a standing position. Repeat as many times as desired!


Lunges are another great exercise that torches calories and strengthens your quadriceps, calves, and glutes.

To do a lunge properly, begin by standing with your upper and lower body relaxed. Then, step forward with a single leg, and then lower your hips until you reach a 90 degree angle. Your leading knee should be directly above your ankle – making a “square” shape.

Then, push yourself back up with your leading leg, reversing the “lunge” motion to return to a standing position. Repeat this process with the other leg, and do as many repetitions as you are comfortable with.


Burpees are not an easy exercise to do – but they’re extremely effective for weight loss, due to their high intensity.

  1. Begin by standing with your feet shoulder-width apart.
  2. Then, drop into a standard squat position
  3. After your legs are parallel to the ground, place your hands directly in front of you “inside” your feet. Shift your weight onto your hands.
  4. “Push” your feet back softly, until you land in a plank position, resting on the balls of your feet with your hands supporting your weight.
  5. Then, jump forward so that your feet end up on the outside of your hands, and you end up in the same position you were in during step 3.
  6. Finally, from this position, jump directly into the air, with your arms reaching upwards as high as they can go.

You can repeat this process as many times as you want – just know your limits! If you’re still confused, check out this video to see how burpees look in action!

Dynamic Planks

Dynamic planks are a more advanced form of the standard plank, which allow for increased abdominal engagement and burn more calories.

You’ll start in a standard plank position. Lay down, place your forearms on the ground to form a 90-degree angle, and raise your body until it’s completely straight, and you are resting on the balls of your feet.

Then, remove one arm from the ground. Place your palm on the ground, directly underneath your shoulder. Repeat the process with the other arm. Using a pushup motion, lock out your elbows.

Hold this position for up to 2 seconds, and then slowly reverse the process to lower yourself back down. Repeat up to 12x, or as desired.

Jumping Jacks

Is there any exercise more old-school than the jumping jack? Jumping jacks are fun, effective, and can be done just about anywhere – making them a fantastic bodyweight exercise! If you need a refresher on how to do jumping jacks, we’ve got you covered.

Start by standing in a neutral position. Keep your hands at your sides, and make sure your feet are together. Then, quickly raise your arms above your head and “jump” your legs out to the sides, landing with your knees slightly bent.

Finally, reverse the process – “jump” from the bent position, and lower your hands so that you are back into the neutral starting position. 

Use Bodyweight Exercises to Shed Weight – Anywhere!

Whether you prefer a lower intensity bodyweight exercise such as walking – which is one of the most effective ways to lose weight – or you’re looking for a high-intensity bodyweight workout plan, these simple bodyweight exercises are sure to help.

So check them out, and get started on your journey towards losing those last 5 pesky pounds today!

The Beginner's Bodyweight Workout Plan to Exercise Without Equipment

John C. is a physiotherapist student who also holds a Bachelor of Science in Kinesiology as well as a Master’s Degree in Biomechanics. When he’s not studying, he is blogging over at Brace Access.


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