Best Beginner Workouts With Bodyweight To Get Lean And Burn Fat

Air Squats are simple exercises that use your body weight to strengthen your legs, especially the quadriceps. They are perfect for beginners as they help build strength and prepare you for more challenging workouts.

How to do it

1. Stand with your feet shoulder-width apart, slightly pointing outward.
2. Distribute your weight evenly on your feet.
3. Push your hips back as you lower your body into a squat.
4. Make sure your knees go over your toes and keep your core tight.
5. Lower yourself until your thighs are parallel to the ground while keeping your back straight.
6. Push through your heels to return to the starting position.

Lunges are a great exercise for strengthening your legs, especially the quadriceps. By stepping forward with one leg, you can focus on improving balance and strength on both sides of your body.

How to do it

1. Stand tall with feet hip-width apart.
2. Shift weight to your right leg as you step forward with your left leg.
3. Land on your left heel, keeping your back heel lifted off the floor.
4. Lower your back knee towards the ground while keeping your front heel down.
5. Once your front thigh is parallel to the floor, push off your front foot to return to standing.

Mountain Climber is an exercise that strengthens your core while improving stability. You start in a plank position and alternate bringing your knees toward your chest, which makes the workout more intense.

How to do it

1. Start in a high plank position with your hands shoulder-width apart.
2. Pull your right knee toward your chest while keeping your left leg straight.
3. Quickly switch legs: push the right leg back and bring the left knee toward your chest.
4. Continue alternating legs for the desired number of repetitions.

Walking Lunges are a great exercise that works your thighs, glutes, and hamstrings. You step forward into a lunge, then continue walking, which helps improve your balance and strength.

How to do it

1. Stand up straight with your feet hip-width apart and arms at your sides.
2. Shift your weight to one leg as you step forward with the other leg.
3. Land heel first with the stepping leg and lift your back heel off the floor.
4. Lower your back knee towards the ground, keeping the front heel down.
5. Raise your back knee once your front thigh is parallel to the ground, then step it forward, repeating with the opposite leg.

The Hip Thrust is an easy exercise that focuses on strengthening your glutes. It helps improve your glute drive, which benefits many other movements and exercises.

How to do it

1. Lie on your back with your feet flat and hip-width apart.
2. Place your arms at your sides, palms down.
3. Tilt your hips up while tightening your tummy to keep your back flat.
4. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
5. Lower your hips back down to the ground in a controlled manner.

The Bicycle Crunch is an advanced ab exercise that targets your core while keeping your upper body lifted. Instead of lowering your torso, you maintain the position and move your legs in a cycling motion for better muscle engagement.

How to do it

1. Lie on your back with your hands behind your head and knees bent at 90 degrees.
2. Lift your feet off the ground to start.
3. Extend one leg straight while keeping the other knee bent toward your chest.
4. Return the leg to your chest and touch your opposite elbow to that knee while twisting your torso.
5. Switch legs and repeat, lowering your head and shoulders to the ground between reps.

Crunches are a simple exercise that strengthens your abdominal muscles. Unlike sit-ups, you only lift your shoulder blades off the ground. This makes crunches perfect for beginners wanting to improve their core strength.

How to do it

1. Lie on your back with knees bent and feet flat on the floor.
2. Place hands behind your head and keep your lower back on the ground.
3. Curl your shoulders off the floor by tightening your abdomen, keeping your chin tucked.
4. Lower your shoulders back to the ground while holding tension in your abs.

Flutter Kicks are a core exercise performed while lying on a bench. They help strengthen your abs and improve leg mobility by allowing greater movement under your legs.

How to do it

1. Lie on your back on a bench with your legs hanging off the end.
2. Make sure your mid thigh is resting on the back edge of the bench.
3. Hold onto the bench for stability.
4. Raise one leg while keeping it straight.
5. Lower that leg back to the starting position, maintaining tension in your hamstring and glute.
6. Repeat with the other leg.

The Jackknife Sit-Up is a core exercise that combines a Sit-Up and Leg Pull-In. It helps strengthen your abdominal muscles by raising your torso and legs together, making it a more challenging workout for your core.

How to do it

1. Lie on your back with your legs straight and arms extended overhead.
2. Engage your core and lift your legs and upper body off the ground, bringing your ribcage towards your belly button.
3. Keep your legs at a 45-degree angle as your arms move parallel to them.
4. Slowly return to the starting position while maintaining control.

The Leg Raise is a beginner-friendly exercise that strengthens your core. You lie on your back and lift your legs up while controlling their descent for better results.

How to do it

1. Lie on your back with your legs straight and arms at your sides, palms down.
2. Tilt your hips slightly so your lower back touches the floor.
3. Tighten your abs to keep your lower back down while breathing in.
4. Bend your ankles at 90 degrees and lift your legs up to a vertical position.
5. Slowly lower your legs back to the starting position.

The Oblique Crunch is a core exercise that targets the muscles on the sides of your abdomen. By reaching across your body, you isolate your obliques for a more effective workout.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your left hand behind your head and extend your right arm on the floor.
3. Lift your left elbow and shoulder toward your right knee, bringing your right knee in as you crunch.
4. Return to the starting position and repeat for the recommended reps.
5. Switch sides and repeat the exercise with the right arm.

Planks are a simple core exercise where you hold a position to strengthen your core muscles. You keep your body straight and engage your core for a set amount of time, making it great for building stability in everyday activities.

How to do it

1. Lie face down on the floor with your elbows bent under your shoulders.
2. Keep your forearms parallel and your palms facing down.
3. Tuck your toes under to lift your hips and knees off the ground.
4. Engage your core to keep your body straight from head to heels.
5. Hold this position for a specified time.

The Reverse Crunch is an exercise that targets your lower abs by lifting your legs and pelvis towards your chest. Unlike traditional crunches, this move focuses on raising your lower body instead of your upper body.

How to do it

1. Lie on your back with your legs extended and arms at your sides.
2. Tighten your core by breathing into your stomach and squeezing your abs.
3. Pull your knees towards your chest, keeping your shins level with the ground.
4. Lift your pelvis off the floor by bringing it towards your ribcage.
5. Lower your legs back to the starting position slowly.

The Russian Twist is a core exercise that helps strengthen your obliques, which are the muscles on the sides of your abdomen. You sit with your feet lifted, engage your core, and twist your torso from side to side to work these muscles effectively.

How to do it

1. Sit on the floor with your knees bent and feet elevated above the ground.
2. Hold a weight or clasp your hands together in front of your chest.
3. Tilt your torso back so it forms a 45-degree angle with the floor.
4. Twist your torso to the right, bringing your hands or the weight toward the floor beside you.
5. Return to the center and twist to the left, again reaching toward the floor.
6. Keep your movements slow and controlled.

Scissor Kicks are a core exercise that strengthens your abdominal muscles by alternating the elevation of your legs. While lying on your back, you'll lift your legs up and down, engaging your core for stability throughout the movement.

How to do it

1. Lie on your back with your legs straight and arms at your sides, palms facing down.
2. Engage your core by tightening your stomach muscles to keep your lower back pressed against the ground.
3. Lift your right leg a few inches off the ground and raise your left leg to a 45-degree angle.
4. Lower your left leg and raise your right leg to 45 degrees, alternating between legs.
5. Continue alternating legs for the specified number of repetitions or time.