20-Minute Bodyweight Workout for Beginners (No Repeats)
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2024
- Short on time but want a total body workout you can do anywhere? Try this 20-Minute Bodyweight Workout for Beginners!
This no repeats, bodyweight workout has 16 of the best beginner strength exercises. Think of this as a "back to basics" workout, where we'll focus on classic strength training exercises that you can do with just your bodyweight!
Options are provided throughout to scale the workout up or down depending on your fitness level.
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✨ THE WORKOUT: 20-Minute Bodyweight Workout for Beginners (No Repeats) ✨
►EQUIPMENT: No Equipment
👉 My Oversized Yoga Mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►INSTRUCTIONS:
It looks like this:
✔️ 16 Bodyweight Beginner Exercises
✔️ Timed Intervals (45 seconds work per exercise, followed by 15 seconds of rest)
✔️No Repeats; Perform Each Exercise x1 Set
►Workout Outline:
1) Good Morning + Shoulder Press
2) Bodyweight Squat
3) 2-Pulse Squat + 2 Jabs
4) 3-Pulse Reverse Lunge + Knee Drive R
5) Balance Back Fly Squeeze R
6) 3-Pulse Reverse Lunge + Knee Drive L
7) Balance Back Fly Squeeze L
8) 3 Count Lateral Squat
9) Hook + Tap
10) 2 Lateral Squats + 2 Cross Body Standing Crunches
11) Modified Side Plank Hip Lift + Hold R
12) Push Ups
13) Modified Side Plank Hip Lift + Hold L
14) Glute Bridge
15) Dead Bug
16) Bicycle Crunch
►TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
04:00 Workout Begins
12:10 Halfway Point
20:30 Cool Down + Stretch
❤️ Learn more about the benefits of bodyweight workouts in this post: www.nourishmovelove.com/worko...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
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👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon V-Waist Cropped Tennis Tank Top -- creatoriq.cc/3S0iCkw
► lululemon Wunder Train Leggings -- creatoriq.cc/3BUu3CE
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🌟 TRY MORE of My MOST POPULAR Beginner Workouts on TH-cam:
► 5-Minute Beginner Abs - • 5-Minute Ab Workout fo...
► 10-Minute Beginner Dumbbell Workout (Standing Workout) -- • 10-Minute Beginner Dum...
► 10-Minute Beginner HIIT - • 10-Minute Beginner HII...
► 15-Minute Beginner Kettlebell Workout (All Standing, No Repeat) -- • 15-Minute Beginner Ket...
► 20-Minute Beginner Legs - • 20-Minute Beginner Leg...
► 25-Minute Beginner Arms - • 25-Minute Beginner Arm...
► 25-Minute Full Body Dumbbell Workout (Beginner) -- • 25-Minute Full Body Du...
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#bodyweightworkout #fullbodyworkout #beginnerworkout
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Just what I needed after not getting a good night sleep. Woke up tired, no motivation. 20 min bodyweight workout, added the 8 min booty workout and 30 overhead marches and I'm ready for the day! Thanks for keeping me motivated and moving!
Way to get it done! You are so awesome!
Same! It’s been like 2 weeks since I was consistent because we’ve been sick and ultra busy so I’m out of rhythm but this was a good Thursday workout 😅
Good Sunday workout..thank you..
20 mins and no repeats?!!! my fave! 😍💪🏼
Love it! You are so awesome!
Love all the options and the 20 minutes no repeat. Just what this tired and unmotivated grandma needed. Thank you!
So glad you are loving this workout! Thank you for sweating with us!
Not feeling so hot today but still wanted to move and this was perfect. Thanks team NML!
Do your best and forget the rest! You are so awesome!
This was the perfect first low intensity workout for me at 18 days postpartum! Feeling so good. Thank you!
Way to get it done!!
Thank you for adding a bodyweight one I can squeeze in while traveling. You always know just what I need!
So glad you are loving the bodyweight workouts! Keep up the great work!
This was such a great workout. Love no repeats, it goes by so quickly. Definitely saving this one for when I need to fit in a quick workout between work meetings. ❤
So glad you are loving this workout! You are so awesome!
great body weight workout NML! thanks again- love you guys!
Thank you for sweating with us!
Loved it, quick morning workout! Amazing thank you ❤
Way to get it done!
Love your workouts! Thank you for showing up in my inbox so I remember to get it done! 20 min - no excuses!!
So glad you are loving these workouts! You are so awesome!
Love this one! Thanks ladies ❤️💪😊
Thank you for choosing to sweat with us!
Yaay 20 min bodyweight workout! I was missing 20 or 25 min bodyweight workouts lately so thank you for always providing options for days when I don’t really have power to do workout with weights ❤
So glad you are loving this workout! Keep up the great work!
I think you lied about that being a “beginners” workout. Between the plank lift offs, the push ups and the pulsing, I’m beat. Great workout though, thank you. Just what I needed after a rough day of work
Always take modifications as needed! Way to get it done!
such a great workout! perfect for a late afternoon workout. thank you!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Great hotel room workout! Got my exercise in without bothering the people on the floor below me. Thank you for a solid no equipment workout!
Way to get it done! You are so awesome!
This one was perfect for jumping back in after a 2 week break. I wanted movement, but was not feeling killing it just yet. This was just enough challenge!
Great tip at the end for the bicycles. Knee to shoulder totally made me work harder!!! Great workout! 🎉
So glad you are loving this workout! Keep up the great work!
I loved this body weight workout! Thank you! ❤
Thank you for sweating with us!
I really loved this one today & added in a few arms & back!
So glad you are loving this workout! You are so awesome!
This one was great for after being sick and getting back into things. Thank you to you both!
So glad you are loving this workout! Thank you for choosing to sweat with us!
SO GOOD!!!! Thank you!!!
Thank you for choosing to sweat with us!
The was amazing. I really enjoyed thank you 🙏
Thank you for sweating with us!
Loved this one!
So glad you are loving this workout!
Great simple bodyweight workout, Lindsey. Great movements and flow. Thanks for sharing 👍 💪
So glad you are loving this workout! Thank you for choosing to sweat with us!
Such an amaaing workout for a Friday when you are so sore from your week's worth of workouts!
Way to end the week strong! You are so awesome!
I've been sick for 5 days and had to skip workouts so this was a perfect way to start easing back into things. Thank you so much!
So important to listen to your body! Glad to hear you are feeling better!
Soo good! ❤🔥❤🔥❤🔥
YES!!
That was awesome thank you ,
Thank you for sweating with us!
Loved it!
So glad you are loving this workout!
Great 20 minute workout. I added a band to increase the intensity. Thank you!!
You are so awesome! Way to get it done!
PERFECT for a workout post run at the campsite without any equipment! Thx!
So glad you are loving this workout Thank you for choosing to sweat with us!
so awesome ❤, my low back has been sore and this is a great gentle workout to ease back into it
Yeah! Way to get it done!
Nice way to start a Tuesday! 💪
YES! You are so awesome!
Perfect workout after really challenging myself to up my weights!! Thank you!
Way to get it done! Thanks for sweating with us!
Great for a Sunday workout, with little motivation to workout! 😆😊
So glad you are loving this workout!
These workouts are great my oldest kid Emily loves them she says that they are hard and give her a challenge every day. Also it helps her so see is tired at bedtime. I also love your videos my middle child Cate also does she also joins we I do one. Good job on the videos keep up the good work.
So glad you are loving this workout!! You are one strong mama!!
Your pointer about focusing on shoulder to knee in the bicycle ab work at the end was such a big help! I felt my muscles engage better in my core. I love all the nuggets of wisdom in your workouts!
So glad that cue is helpful! Keep up the great work!
Awesome workout as I finally got the green light to do more strenuous exercise after a radical hysterectomy last month. Thanks to all your core strengthening and Pilates workout videos I did before my surgery, my post op recovery has been surprisingly easy! 🙏🏻 ❤
So glad you are loving this workout! Thank you for choosing to sweat with us!!
This was great! Not to intense on my joints, but a great way to fit in a good workout. Thank you!
So glad you are loving this workout! Thank you for sweating with us!
I needed this, it got be back on track after 3 weeks of not working out 😬 Thankyou!!
Way to crush this workout! Thank you for choosing to sweat with us!
Love you!
Thank you for sweating with us!!
Woohoo wonderful way to start my day 🎉 I actually did 3 from the toes push ups 😮big deal for me over here haha. Thank you ladies 🙏🏼
Way to start off your day strong! You are so awesome!
Ok I added a resistance band to this and it gave me spiciness I needed today. Awesome
Nice work!!!
Done and dusted!
perfect day for this. kind of workout.
Way to get it done!
The fact that it’s just 20 min and no repeats makes it so motivating 😅. The beggining seemed it’s just for starters but no way…. It’s way advanced and tough when you go ahead the exercises….. thank you so so much for such an empowering workout
So glad you are loving this workout! Keep up the great work!
This was exactly what I was looking for.
So glad you are loving this workout! You are so awesome!
Really solid body weight!
Way to get it done! You are so awesome!
Great❤❤❤❤
Way to get it done!
Thx. Lindsey 🌟🌹
Thank you for choosing to sweat with us!
This was a great active recovery day for me!
Nice work!
Awesome bodyweight!!! Perfect for travel :)
So glad you are loving this workout!
My daughter climbed on my back for the pushups which added a nice challenge! 🤪
You are so awesome mama!!
Whoo hoo❤
YES!!
Great bodyweight 😊
Way to get it done!
My cat may have distracted me so I didn't get in 45 seconds of push ups, but he then got on my torso for the core, so I think that evened things out! Thanks for the work out!!
Love it! Way to crush this workout!
lol sounds like my cat. She’s always right there and tries to get under me when I do pushups 😂
@@Pamelacx2 that's exactly what he did!
❤🙏
YES!
Will a 60 minute walk and 20 minutes strength workout burn my fat?
Yes and focusing on nutrition!
You girls should wear opposite colors from each other!
Love it!
Too much choreography this was hard to follow
Thanks for the feedback!
She speaks like an 80s trainer! So fast, no silence at all… makes you so nervous! Calm down please!
Thanks for the feedback!