10 Bodyweight Workouts for Beginners

Stand with feet shoulder-width apart. Lower your body by bending your knees, keeping your back straight and chest up. Go as low as comfortable and return to the starting position.

Start in a plank position with hands slightly wider than shoulder-width apart. Lower your chest toward the ground by bending your elbows and then push back up. Modify by doing knee push-ups if needed.

Take a step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle. Push back to the starting position and repeat on the other leg.

Start in a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and hold the position, aiming for 30 seconds to start and gradually increasing the duration.

Lie on your back with knees bent and feet flat on the ground. Lift your hips toward the ceiling, squeezing your glutes at the top. Lower your hips back down and repeat.

Start in a plank position. Bring one knee toward your chest, then switch legs in a running motion. Keep your core engaged throughout.

Sit on the edge of a chair or bench with hands placed next to your hips. Lift your body off the seat, bend your elbows, and lower your body toward the ground. Push back up to the starting position.

Start on your hands and knees in a tabletop position. Extend your right arm forward and left leg back, keeping your back straight. Return to the starting position and switch sides.