Yoga and bodyweight strength training can be done at home without equipment.
Beginning routine
Our top 10 beginner bodyweight exercises work the whole body.
Each exercise should be done twice with 30 seconds to 1 minute break between sets.
This 15–20-minute circuit is ideal for beginners.
1. Knee pushup
This pushup type is intended beginners to improve strength before attempting a normal pushup.
Directions:
- Kneel high plank.
- Bend your elbows to lower yourself while keeping your head-knees straight. Maintain 45-degree elbows.
- Restart by pushing up.
2. Lunge stationary
Stationary lunges work quads, hamstrings, and glutes.
Directions:
- Split your stance with right leg forward. Right foot flat, left foot on toes.
- Lunge with bent knees until your right thigh is parallel to the ground.
- Restart by pushing up with your right foot. Switch legs after the necessary number of reps.
3. Plank-Downward Dog
This exercise will challenge your shoulders.
Directions:
- Start in a high plank with your hands under your shoulders and feet close.
- Keep your core engaged and hands and feet still, pike your hips up and back into Downward Dog. Your body
- should form a ground-body triangle. Neutralise your neck. Look down at your feet.
- Pause, then return to the plank. Repeat.
4. Side-lying hip abduction
Consider strengthening your hip muscles before they hurt, especially if you sit all day.
Directions:
- Lying on your left side, support your head with your left hand and place your right hand in front.
- Straighten your legs and stack the right over the left with your hips facing forward.
- Maintain your body stance while lifting your right leg. Keep your hips closed.
- Return to the start. Do the necessary amount of reps, then switch sides.
5. Bicycle crunch
Most of these strength workouts work your core, but a specialised ab move doesn't hurt.
Directions:
- Lay back and place your legs at a table. Keep your elbows bent and hands behind your head.
- Fold your right elbow to your left knee and straighten your right leg.
- Relax the crunch. After bending and straightening your legs, bring your left elbow to your right knee.
- Rep the required amount of times.
6. Squat
Taking the chair out lets you practise bodyweight squatting.
The motion applies here too. Hinge at the hips and push your bottom back to sit in a chair.
7. Pushup
Standard pushups are harder than knee pushups. Start in a high plank position and pushup with your elbows flared out at 45 degrees.