A beginner home workout routine – Best 5 bodyweight exercises to get in shape

Exercising is undoubtedly one of the most effective and quickest methods for losing weight. But did you know that it benefits your emotional health as well as your physical health? The ability to do various acts and sports in short or long sequences is what fitness is all about. So, what do you do if you don’t have access to a gym or any training equipment and are unable to leave the house, especially if you’re under quarantine?

Below are 5 exercises that provide a full-body workout that you can do at home without any training equipment or accessories, and are excellent if you are new to working out or starting your fitness journey.

This practice should take you 30 minutes to complete; start by doing it every other day, and as you get fitter, start doing it everyday, adding in some yoga or more exercises. Remember to rest for 45 seconds to a minute between sets.


A well-rounded fitness plan should include challenges to your equilibrium. Lunges accomplish this by fostering functional movement while also increasing leg and glute strength.

  • Start by standing with your feet shoulder-width apart and arms down at your sides.
  • Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
  • Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
  • Complete 10 reps for 3 sets


Start with your hands slightly wider than your shoulders and your palms on the floor in a basic plank.

  • Keep your back straight, don’t let your lower back sag. Keep your head and neck in alignment with your back.
  • Slowly bend your elbows, bringing your chest towards the floor.
  • Push against the floor and straighten your arms, returning to the starting position.
  • Complete 10 reps for 3 sets.

Modifications: you can perform this exercise on your knees or place your hands on a bench.


Squats improve lower-body and core strength, as well as lower-back and hip flexibility. They burn a lot of calories since they employ some of the largest muscles in the body. It also helps you get that converted booty that everyone wants these days.

  • Begin by standing with your arms at your sides and your feet slightly wider than shoulder width apart.
  • Push your hips back and bend your knees as if you’re going to sit on a chair, while keeping your chest and chin up.
  • Drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position, making sure your knees don’t bow inward or outward.
  • Return to the starting position by pausing for one second, then extending your legs and returning to the starting position.

Complete 3 sets of 15 reps.


Burpees are a tremendously effective whole-body move that gives you a lot of bang for your buck in terms of cardiovascular endurance and muscle power.

  • To begin, stand tall with your feet shoulder-width apart and your arms at your sides.
  • Begin squatting with your hands out in front of you. When your hands reach the ground, return to a pushup stance by straightening your legs.
  • By bending at the waist, jump your feet up to your palms. Bring your feet as near to your hands as possible, landing them outside if necessary.
  • Jump while standing up straight and raising your arms above your head.
  • This is one repetition.
  • As a beginner, do three sets of ten reps.


This is a great way to end your workout. It aids in the development and strengthening of the core muscles, which are a group of muscles in the mid-section that aid in movement. It also helps to strengthen the abdomen, which is necessary for back and spinal column stability. This means that it eliminates the possibility of harm in certain locations. Begin with 30 seconds at a time, three times per day. Gradually increase the time to 45 seconds, then a minute. It also improves posture and flexibility while increasing metabolism.

These exercises form the basis of any good exercise program. They’ll keep you fit and healthy for a long time. Once you progress along your health journey, try a new routine or add weights to your daily workouts!

Atlas Curates

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