08/02/2026
30 Minute Bodyweight Beginner Workout
Warm up
Marching on the sport 30 seconds
Shoulder circles 30 seconds
Arm swings 30 seconds
Chest hugs 30 seconds
Upper body rotations 30 seconds
Open the gate 30 seconds
Close the gate 30 seconds
Wide squat 30 seconds
Glute bridge 30 seconds
Workout
Bodyweight squat 30 seconds or 8-10 reps
Rest 30 seconds
kneeling push-ups or push ups 30 seconds or 8-10 reps
Rest 30 seconds
Reverse lunges 30 seconds or 8-10 reps
Rest 30 seconds
Hip hinge (good morning) 30 seconds or 8-10 reps
Rest 30 seconds
Kneeling or straight Shoulder taps 30 seconds or 8-10 reps
Rest 30 seconds
Glute bridges 30 seconds or 8-10 reps
Rest 30 seconds
Kneeling or straight Front plank 30 seconds
Rest 30 seconds
Repeat for 2 rounds
Cool Down
Right Hip flexor 30 seconds
Left Hip flexor 30 seconds
Right Glute 30 seconds
Left Glute 30 seconds
Hamstrings 30 seconds
Right Quade 30 seconds
Left Quade30 seconds
Glute bridge 30 seconds
Right Chest 30 seconds
Left Chest 30 seconds
Right Shoulder 30 seconds
Left Shoulder 30 seconds
Disclaimer
This exercise routine and accompanying video are provided for educational and informational purposes only. They are not intended as medical advice, diagnosis, or treatment.
Before beginning any new exercise program, please consult with a qualified healthcare professional, especially if you have any medical conditions, injuries, are pregnant, or are recovering from illness or surgery. By participating in this exercise routine, you acknowledge that you are doing so voluntarily and at your own risk.
Stop immediately if you experience pain, dizziness, shortness of breath, or discomfort, and seek medical attention if necessary. The creator of this content assumes no responsibility for injuries, losses, or damages that may occur as a result of following this routine.
Always listen to your body and modify exercises as needed
