For beginners, the ideas for a basic body weight workout are endless. The following top 6 bodyweight workout for beginners will help you to get into shape faster. The idea is that you complete them successively, doing each a total of three times.
Top 6 Full Body Bodyweight Workout For Beginners For Weight Loss
1. 20 body weight squats:
Working on your quadriceps, adductors, calves, hamstrings and hip flexors, many people believe squats are one of the most advantageous exercises you can do. Starting with your feet shoulder width apart, flex your knees and make sure that you sit back with your hips. Continue to work down until your upper legs are as horizontal as your body allows, before reverting to the starting position. The form tip here revolves around keeping in balance, and resisting the urge to lean forward after completing the movement.
2. 10 pushups:
Little else needs to be said about pushups, they are one of the first exercises we are taught at school. They work on the deltoids, pectoralis and triceps – meaning that they cover a big area of the upper body. To perform a push up, get into the plank position, placing your hands on the ground, before lowering and raising your body.
3. 20 walking lunges:
Working on the likes of your glutes, hamstrings and quadriceps, walking lunges have a similar effect to squats. This time, you’ll start with your hands on your hips, while your feet will be shoulder width apart. Using one leg, make a stride forward before flexing your knees so they are level with your hips. Your rear knee will be almost touching the floor, before you rise and subsequently work on the opposite leg. The only form tip is to make sure that you keep your eyes looking ahead, while your upper body remains completely vertical.
4. 10 dumbbell rows:
This time, you’ll need some sort of surface to work on, such as a chair or table. Placing your right leg on top of the surface, bend over so your upper body is parallel to the floor. Pick the dumbbell up with your left hand, raising it to the side of your chest before returning to the starting position. This should be repeated for both sides and will work the mid-back muscles, the upper lats, deltoids and biceps.
5. Plank (15 seconds):
With your body parallel to the floor, make sure your elbows are bent and the weight is concentrated on the forearms. This exercise will work the majority of your core muscles including the abs, hip and back.
6. 30 Jumping Jacks:
Starting with your feet together, jump outwards and throw your arms above your head. Then, return to the starting position via a jump. This exercise is explosive and will focus on a large number of muscles including the glutes, deltoids, calves and lats.
Recommended reading: Top 3 Full Body Bodyweight Exercises to Build Muscle Fast
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