I love a workout that needs no equipment, so this bodyweight workout for beginners only asks for a bit of space and your own body.
You’ll move through 12 full-body exercises in 20 minutes, taking each one at your own pace and resting when you need to.
Put something soft down for the parts on the floor, then ease into the full bodyweight workout routine below.
High March
Before we get into the harder stuff, we’re warming up with a march to lift your heart rate.
Nothing fancy here, but those knees should drive up high.
Stay light on your feet and keep the arms pumping, since starting strong sets the tone for everything ahead.
How to perform:
- Stand tall with feet hip-width apart and core engaged.
- Drive one knee up as high as you comfortably can.
- Lower it, then immediately drive the opposite knee up.
- Pump your arms in opposition as you march.
- Stay light and springy on the balls of your feet.
- Keep marching at a brisk, steady pace throughout.
Knee Taps
Still in warmup mode, you’ll step side to side and tap each knee as it lifts across your body.
It looks easy, but your core is doing quiet work here.
So keep stepping light on your toes and stay tall through your chest, and that’s when it really switches on.
How to perform:
- Stand with feet wider than hip-width, light on your toes.
- Shift your weight gently from side to side.
- Lift one knee up across toward your midline.
- Tap your hands down to meet the rising knee.
- Lower the foot and shift to the other side.
- Lift the other knee and tap it the same way.
- Keep your core tight and chest lifted throughout.
Side Step + Arm Swing
Next comes a big arm swing paired with side steps to really get your blood flowing.
The trick is letting your core stop the swing, not your shoulder.
Pick up the pace a little as you go, and keep those arms strong so the movement stays controlled instead of floppy.
How to perform:
- Step your feet out wide, one side at a time.
- Stay light on your toes as you shift across.
- Swing one arm across your body and down.
- Use your core to control and stop the swing.
- Swing the arm back out as you step across.
- Alternate the swinging arm with each side step.
- Keep your movements strong and your pace lively.
Bum Kicks
The warmup wraps up with heel kicks back toward your glutes as you step side to side.
Think jumping-jack arms here, nice and strong.
Try to get each heel as close to your bum as you can, since that little extra range is what gets your heart really going.
How to perform:
- Step side to side, staying light on your toes.
- Kick one heel back toward your glute.
- Bring your heel as close to your bum as possible.
- Lower that foot and kick the other heel back.
- Swing your arms up and down like a jumping jack.
- Keep a quick rhythm to lift your heart rate.
Squat
Now we move into the real work with a classic squat, the bread and butter of any lower-body routine.
These hit your glutes, quads, and hamstrings all at once.
Take them at your own pace, because form matters way more than speed, especially when you’re protecting that lower back.
How to perform:
- Set your feet slightly wider than shoulder-width apart.
- Point your toes slightly outward.
- Bend your knees and send your hips down and back.
- Keep your knees pressed out over your toes.
- Hold your hands at your chest and keep your chest lifted.
- Drive up through your heels to stand, squeezing your glutes.
- Avoid hinging your hips forward onto your lower back.
Cross-Body Foot Taps
Ever done a crunch lying down? This is basically that, just standing up.
As you reach across to tap your foot, you’re squeezing your ribs like a crunch.
Remember to exhale on the way down, because breathing out on the hard part helps fire up your abs that much more.
How to perform:
- Stand tall and balance your weight on one leg.
- Lift your other foot up in front of you.
- Reach the opposite hand across to tap that foot.
- Crunch your torso and squeeze your ribs together.
- Lower the foot and return to standing tall.
- Switch sides, lifting the other foot and tapping it.
- Exhale each time you reach down and crunch.
Up and Over
Up next is a flowing move that takes you from an overhead reach all the way down to the floor.
Keep your back flat as you hinge, not rounded.
Can’t reach the floor yet? Just bend your knees a bit, and press through your heels on the way back up.
How to perform:
- Stand tall with your feet about hip-width apart.
- Reach both arms up overhead and rise onto your tiptoes.
- Hinge forward at your hips with a flat back.
- Reach both hands down toward the floor.
- Press through your heels to rise back up.
- Sweep your arms overhead again to repeat the flow.
- Bend your knees if you cannot reach the floor.
Side Step + Bend
Here’s a lighter cousin of the squat, with just a small bend instead of a full drop.
You’ll step out wide, then bend slightly as you come back in.
Keep tension in your legs the whole time, and ease up on the bend if your knees need a break.
How to perform:
- Start with feet together and arms drawn in close.
- Step one foot out wide to the side.
- Raise your arms out strong as you step out.
- Step back in and bring your feet together.
- Add a slight knee bend as you come in.
- Pull your arms back in to feel the tension.
- Repeat side to side, keeping tension in your legs.
Bird Dog
Time to head to the floor for a move that’s all about control and balance.
Reaching one arm and the opposite leg out really challenges your core.
Don’t worry if you wobble at first, since staying square and steady is exactly the skill this exercise builds.
How to perform:
- Start on all fours, wrists under shoulders, knees under hips.
- Keep your back flat and your core braced.
- Extend one arm forward and the opposite leg back.
- Reach your fingertips and toes toward opposite walls.
- Keep your hips and shoulders square to the mat.
- Draw the arm and leg back in with control.
- Switch to the opposite arm and leg each rep.
Glute Bridge
Glute bridges look simple, but they’re one of the best ways to wake up a sleepy backside.
The magic is in the time under tension at the top.
So instead of rushing, drive your hips up high, squeeze hard, and hold that contraction for as long as you can.
How to perform:
- Lie on your back with both knees bent.
- Plant your feet flat, heels close to your bum.
- Press your lower back into the floor to start.
- Drive through your heels and lift your hips high.
- Tuck your bum under and squeeze your glutes at the top.
- Lower your hips with control back toward the floor.
- Spend as much time lifted under tension as possible.
Plank Step-Out
Stepping in and out of a plank here builds real core and shoulder strength.
A flat back is everything, so keep your bum tucked and your hips from piking up.
Want it harder? Hover your knees off the floor, or drop down to your forearms if you’d rather keep it gentle. Either way works.
How to perform:
- Begin in a tabletop position on your hands and knees.
- Keep your hands stacked directly under your shoulders.
- Step one foot back, then the other, into a plank.
- Hold a flat plank with your bum tucked under.
- Step your feet back in one at a time to tabletop.
- Keep your back straight and avoid piking your hips up.
- To make it harder, hover your knees instead of dropping them.
Arm Circles
You’ve made it to the final move, and your shoulders are about to feel it.
These tiny circles look harmless, but they burn quickly.
Think mind-to-muscle as you go, drawing your shoulder blades down your back, and keep the circles small and controlled all the way to the finish.
How to perform:
- Kneel upright with your hips stacked over your knees.
- Squeeze your glutes and keep your back flat.
- Extend both arms straight out to the sides, palms down.
- Draw your shoulder blades down your back, neck long.
- Make small, tight circles with both arms.
- Circle backward for the first round, then forward for the next.
- Avoid hyperextending your elbows as you circle.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
