Best bodyweight routine for beginners?

Castiel22 · July 2014

I workout at home quite a bit and I was wondering what the best bodyweight routine is? Or any tips or tricks to working out at home? I do not have any equipment (yet) besides a stationary bike.

EllaIsNotEnchanted · July 2014

Not really my specialty. I use bodywieght routine for HIIT and warm-ups.

however, I looked around and found this site: https://fitloop.co/
comes with a video, explanation, a routine, and you choose your level.

here is more: http://i.imgur.com/4WpVbOW.png
or here: http://i.imgur.com/swekkbH.png

I do blogilates on youtube as a balancing and for my core work, so you can always utilize youtube videos.

Find something you can improve on and steadily work on without quitting. that's the key.

dragonbug300 · July 2014

I could go on forever about bodyweight routines, I have a thousand, but I'll give you one that I've been doing while studying abroad.
(fyi there is no "best" that's entirely too subjective, I just like this one a lot and it's easy to modify)
warm up with 10-15 minutes on your stationary bike (or run 1 mile).

There are 5 sets of Tabata-style intervals: 20 seconds work with 10 seconds rest. Set the timer for 8 rounds (you can google online tabata timers). It'll come out to 4 minutes per set. There are 2 exercises per set and you alternate each one every time the timer beeps.
1) 4 mountain climbers + 1 pushup/ /Squat (or jump squat)
2) High knees/ /Pushup, jump feet to hands, jump out
3) Burpees or squat-thrust/ /lunges (or jump lunges)
4) 4 jumping jacks, 4 wide squats (squat jumps)/ /4 plank jacks, 4 mt climbers
5) Heisenberg/ /pike pushups

Heisenbergs are like high knees--jump to one foot, pull the other up to your chest and squeeze your core, then jump to other foot.

By doing 5 sets of 4 minutes, you've got a 20 minute workout. It goes by fast.

chivalryder · July 2014

Go find the book: Convict Conditioning.

Seriously, it's the best routing for a beginner to follow. Once you've gotten very comfortable with it and you want some variety, you can start switching it up with the book: You Are Your On Gym.

Castiel22 · July 2014

Thank you guys so much for the help. I am excited to try your suggestions.

thank you again.

Patti1023 · July 2014

This is a simple one if you're just starting out: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Leonidas_meets_Spartacus · July 2014

Buy P90x3 cheap on Craigslist or ebay. Its a very good program primarily using body weight and resistance bands, It takes around 30 min a day.

TheWorstHorse · July 2014

Go find the book: Convict Conditioning.

Seriously, it's the best routing for a beginner to follow. Once you've gotten very comfortable with it and you want some variety, you can start switching it up with the book: You Are Your On Gym.

^ this is exactly the advice i would offer, too. cc is a great, if cheesy, introduction to bw exercising.

H_Factor · July 2014

I would look up Adrian Bryant and NowLoss.com. Very simple, but effective bodyweight exercises...and he has some good workouts using things like broomsticks and bedsheets...things you would have around the house. Sometimes the simple stuff ends up being very effective.

derik999 · July 2014

Go find the book: Convict Conditioning.

Seriously, it's the best routing for a beginner to follow. Once you've gotten very comfortable with it and you want some variety, you can start switching it up with the book: You Are Your On Gym.

I'll throw in another vote for CC. It is progressive so you start out with a version of each exercise that pretty much anyone can do and you build from there.