Beginner Bodyweight Workout: Lose Weight and Build Muscles

bodyweight exercise

Bodyweight exercises are responsible for making your body resistant and transforming it into a perfect shape. Not only do you lose weight but your muscle strength also increases. Flexibility and muscle coordination also enhance to a great level.

Bodyweight Workouts

Bodyweight workouts account for a series of exercises that utilize the individual’s own weight to help him build strength. It is basically an amalgam of strength training exercises. These workouts are specifically designed to use your own weight against gravity that acts on your body to build power and endurance.

The fascinating part about bodyweight workouts is that you don’t need to spend a lot of money on them. It can even be done in your home or an average gym.

How Do Losing Weight & Building Muscles Go Simultaneously?

This definitely sounds strange at first that losing weight and building muscles go hand in hand. But it is true. You can lose weight and strength in your muscles at the same time. You just need to select the proper workout for that.

Bodyweight workouts are formed to shred the extra fat surrounding your muscles and give them a proper shape along with flexibility and strength.

When extra fat is removed which surrounds your muscles, the nutrients present in the blood directly reach the muscles. When muscles directly get their nutrition, their flexibility and coordination power is increased. So why not do those exercises that leave an instant positive effect on your body?

Beginner Bodyweight Workout

Beginner bodyweight workout is mapped out for those who are less aware of how this workout works. It functions on the core muscles of the individual’s body. At first, it targets the unwanted fat and then simultaneously leads to the building of strong muscles.

It consists of compound exercises that work on an individual’s upper and lower body. This whole workout can be completed in just 20 minutes. Perform it at least 2-3 times a week for fast results.

Arm Planks10 to 15 times
Pull-Ups10 to 15 times
Lunge Jumps10 to 12 times
Push-Ups10 to 15 times
Tabata Training4 minutes
Bodyweight Squats10 to 15 times


Warm-up is the most important factor of any workout. If your warm-up is strong then you will surely ace the whole bodyweight workout. For a warm-up, you can run on a treadmill or spend some minutes on a rowing machine.

Arm Planks

Planks are the most effective for beginners. Its intent is to work on the various muscles rather than just one. Arm planks work on your core muscles which include, internal and external oblique muscles. It increases your breathing rate which in turn enhances your cardio. The more increased breathing rate, the more the effect of the exercise on your body.

You can also hold your breath in the plank position to make it a little hard for you.


When extra fats are clustered in your upper body, such as your arms and chest, it restricts your mobility to a greater degree. Pull-ups require you to lift your complete body with your hands. It burns calories at a faster pace plus increases flexibility. Place your hands shoulder-width apart on a barbell or a rod and go for pull-ups.

Lunge Jumps

Lunge jumps are for your lower body, legs, and thighs. They are part of plyometric exercises that grind fats from your calves. Bending and sinking down will allow the hinge and ball & socket joints to move freely.


Push-ups are themselves a compound exercise. They work on different joints of the athlete’s body. The deltoids in the shoulder muscles come into a rhythmic motion and the scapulas in turn stabilize other bones.

Tabata Training

After building your strength with arm planks, pull-ups, and lunge jumps, now the individual is ready for Tabata training. It is a strenuous exercise included in High-Intensity Interval Training (HIIT). For a beginner, it must be 4 minutes only. It increases your cardio causing you to sweat a lot. The resting period in Tabata is less and that is the reason it is an effective bodyweight workout.

Bodyweight Squats

There are different ways to perform bodyweight squats. You can start with the less-weight squats and then keep on increasing the weight. Hold a light-weighted dumbbell and perform the squat. As you will keep on enhancing your weight, you will notice your body adapting to the change. The change would be slow but steady.

Benefits of Bodyweight Workouts

  • The percentage of weight loss increases 5 times.
  • Bodyweight exercises are accessible, hence can be done anywhere.
  • It adapts to the beginner body way too well.
  • It urges you to stay consistent with the workout as the effects are visible within days.
  • These are beneficial for cardiovascular fitness.
  • Your chances to get injured dropdown.
  • The individual’s body functions in a balanced way.

Diet – A Necessary Factor

Along with exercises, you need to be extremely careful when it comes to diet. Of course, you will burn enough calories but if your body lacks strength, you will turn weak. You need to take proteins and carbohydrates that provide energy. Carbohydrates are especially responsible for instant energy in the human body. A body rich in energy is most likely to build muscles while losing weight.


Bodyweight workouts for beginners include pull-ups, push-ups, bodyweight squats, and Tabata training that removes unwanted fats and invigorates stability in their muscles.

These exercises will keep your heart and body healthy.