- With best gym workout plan for beginners, you can burn up to 400 calories in just 20 minutes. This makes them a great option for beginners who want to lose weight.
- There's no need for any equipment to transform your body. All you need is consistent effort and the right form three times a week.
- Our six week progression plan is proven to prevent the plateau effect that often causes beginners to give up.
- Thousands of beginners have started their fitness journey with Nerd Fitness. Our simple, effective bodyweight routines can be done anywhere.
- In addition to weight loss, you can expect to see improvements in your mood, sleep, and energy levels within the first two weeks.
You don't need fancy equipment or an expensive gym membership to start your fitness journey. The best workout for beginners is the one you'll actually stick with. Bodyweight exercises offer the perfect balance of effectiveness, convenience, and scalability. With just your body and gravity, you can transform how you look and feel in as little as 20 minutes per session.
At Nerd Fitness, we specialize in helping beginners develop fitness habits that are sustainable and long lasting. Our bodyweight routines have helped thousands of people achieve their weight loss goals. The secret isn't complicated exercises or gruelling hours, it's consistency. It's about properly structured workouts that progressively challenge your body while building confidence in your abilities.
Get Fit with No Gear: The 20-Minute Answer
Bodyweight training is magical because it's simple and it works. You do movements that use lots of muscles at the same time. This makes your body use a lot of energy. It keeps using energy after you finish working out. This is called the “afterburn effect,” or excess post exercise oxygen consumption (EPOC). It means your body keeps burning fat while you do other things.
We have a 20-minute circuit that keeps you moving by minimizing rest and maximizing intensity. The routine includes exercises that work different muscle groups so that while one muscle group is working, another is recovering. This approach is designed to prevent the plateau effect that can cause beginners to become discouraged when they don’t see results.
Top 5 Advantages of Bodyweight Exercises for Weight Loss
Best gym workout plan for beginners comes with several benefits that make it especially suitable for beginners who want to lose weight. Firstly, it doesn't require any equipment, so you can't use the “I don't have the right equipment” excuse to skip your workout. Secondly, these exercises can be adjusted to suit any fitness level, so it doesn't matter if you're battling to do your first push-up or if you're easily doing sets of more advanced versions.
Another advantage is that it enhances functional strength, which is beneficial in daily life. Unlike isolated weight machine workouts, bodyweight exercises train your muscles to work together, as they would in real world scenarios. Fourth, you can do these exercises anywhere, in your living room, a hotel room, or a park, so travel or schedule changes won't disrupt your progress. Finally, bodyweight exercises naturally improve balance, coordination, and body awareness, reducing the risk of injury as you progress to more challenging workouts.
Why Most Beginners Stop Within 2 Weeks (And How You Can Avoid It)
The numbers are daunting, about 80% of new exercisers give up on their fitness routine within two weeks. The main culprits? Unrealistic expectations, doing too much too soon, and not having a clear progression plan. Many beginners fall into the trap of copying advanced workouts from social media, quickly becoming disheartened when they can't perform the exercises or suffer from excessive soreness.
Our method is unique. We begin with workouts that are easy to handle and that boost confidence while producing results. Each stage slowly increases in intensity, allowing your body to adjust and grow stronger. We've also incorporated accountability triggers and small victories to keep motivation high during the crucial initial weeks. By adhering to our structured progression, you'll avoid the typical mistakes that trip up most novices and develop sustainable habits that yield long term results.
The Ultimate 6-Week Beginner Bodyweight Program
This step by step plan is crafted to slowly increase your strength, stamina, and self assurance over a six week period. Each stage presents fresh obstacles while reinforcing the groundwork you've already laid. The secret is regularity, strive for three workouts per week, allowing at least one day of recovery between sessions. Keep in mind that it's normal to feel sore when beginning a new fitness regimen, but severe pain is not, always put correct technique before number of reps.
Week 1-2: Building the Basics
For the initial two weeks, we'll concentrate on perfecting five essential exercises that lay the groundwork for your fitness adventure. The workouts are purposefully brief to let your body adjust without severe discomfort. Every session is made up of 2 circuits of 5 exercises, with 8-10 reps of each move and 30 seconds of rest in between exercises.
The Foundation Phase workout consists of modified squats, wall push-ups, stationary lunges, 10-second plank holds, and marching in place. The focus should be on correct form, not speed, and you should take breaks as needed between circuits. This workout should be done three times a week, ideally on Monday, Wednesday, and Friday, to allow for rest days. By the end of the second week, you should be more comfortable with these exercises and less intimidated as your body adjusts to the new demands.
Week 3-4: Building Intensity Workouts
Since you've learned the correct form and gained some strength, it's now time to push your body to the next level. For weeks 3-4, we're going to ramp up the volume and complexity of the exercises. Your workouts will now include 3 circuits with 12-15 repetitions of each exercise and you'll rest for only 20-25 seconds between moves.
The best gym workout plan for beginners improves each basic exercise, normal bodyweight squats, incline push-ups (using a sturdy chair or counter), walking lunges, 20-second plank holds, and mountain climbers (start slow). You'll see that these exercises engage your core more intensely and raise your heart rate more than before. This is exactly what we're looking for, your body is adapting and becoming better at burning calories.
Once you've completed the fourth week, you'll likely notice a considerable increase in strength and a boost in stamina when going about your everyday tasks. It's also not uncommon to find that you're sleeping better and generally feeling happier. These are typical benefits that you'll experience before you start to see any physical changes to your body.
Week 5-6: Intense Fat Burning Workouts
The last phase increases the intensity to get the most out of fat loss while building on the strength you've already gained. We're going to start using interval training principles by alternating between 30 seconds of work and 15 seconds of rest for each exercise, completing 3 full circuits with as little rest as possible between rounds. This method gets the most out of calorie burn both during and after your workout.
In your Fat Burning Accelerator workout, you'll do jump squats (which can be modified if necessary), regular push-ups (or from your knees if needed), reverse lunges with a knee drive, 30-second plank holds, and burpees (which can be modified by stepping back instead of jumping if necessary). These movements significantly increase the metabolic demand of your workout, creating the ideal conditions for fat loss while preserving muscle.
At the conclusion of week 6, you will have built a strong fitness base and probably seen significant physical transformations. Most importantly, you will have gained the self assurance and understanding to keep advancing in your fitness quest.
10 Must Do Bodyweight Exercises for Optimal Calorie Burning
These basic movements are the core of efficient bodyweight training. Each exercise can be adjusted to suit your current fitness level and gradually increased in intensity as you become stronger. The great thing about these movements is their practicality, they teach your body to move more effectively in daily life while burning the most calories.
1. Squats: The Lower Body Shaper
The simple squat could be the most beneficial exercise you can do. This exercise works your quadriceps, hamstrings, glutes, and core, while also enhancing flexibility in your ankles, knees, and hips. Squats are a great calorie burner because they work large muscles, and the more muscle you use in an exercise, the more energy you need.
If you are a beginner, you can start with supported squats (holding onto a sturdy surface) to ensure you are doing it correctly, your feet should be shoulder width apart, your weight should be in your heels, your knees should be in line with your toes, and you should lower yourself until your thighs are parallel to the floor. As you get better, you can remove the support and eventually add jump squats to really get your heart rate up. Try to do 50-100 squats throughout the day, even if you're not working out, to see results faster.
2. Push-Ups: Building Upper Body Strength the Easy Way
Push-ups are the go to exercise for upper body strengthening, working on your chest, shoulders, triceps, and core muscles all at once. If you're unable to do a standard push-up just yet, don't sweat it, there are progressive variations of this exercise that can help anyone reap its benefits, no matter their initial strength level.
Start with wall push-ups, standing an arm's length away from a wall and pushing your body away. As you get stronger, move on to incline push-ups using a counter, then a sturdy chair, then finally to knee push-ups before trying standard push-ups. Concentrate on keeping your body in a straight line from your head to your heels (or knees), with your elbows at about a 45-degree angle from your body, not flared out wide.
3. Lunges: Building Leg Strength and Balance
Lunges are a great way to build strength in one leg at a time, which can help correct muscle imbalances. They also improve balance and stability. Lunges work your quadriceps, hamstrings, glutes, and calves, and they also engage your core for stability. Because you alternate legs, lunges can also get your heart rate up more than exercises that use both legs at the same time, like squats.
Begin by doing stationary lunges. To do this, step forward and lower your body until both of your knees are at 90-degree angles. Then, return to a standing position. As you get stronger, you can try doing walking lunges, reverse lunges, and even jumping lunges for a more intense workout. Always make sure that your front knee is aligned with your ankle and not pushing forward beyond your toes. This will help protect your joints.
4. Plank: A Simple but Effective Core Exercise
Don't be fooled by the simplicity of the plank, it's a powerful exercise that strengthens and stabilizes your core. It engages multiple muscles at once, and even though you're not moving, it forces your body to maintain proper alignment. This helps prevent injuries and makes your other exercises more effective.
Start off by holding the position for 10-15 seconds, either from your knees or your forearms, and gradually increase the duration as you get stronger. The key is to keep a straight line from your head to your heels, with your shoulders directly over your elbows, your core engaged, and your glutes tight. Don't let your hips sag or your bottom lift too high. As you get better, you can add shoulder taps, leg lifts, or mountain climbers from the plank position to make it more challenging and burn more calories.
5. Mountain Climbers: The Perfect Cardio Exercise
Mountain climbers are a fantastic way to get both strength and cardio in one simple exercise. This exercise is great for getting your heart rate up quickly and works your shoulders, chest, triceps, core, and hip flexors. This means you can burn a lot of calories in a short amount of time.
Begin in a plank position with your shoulders directly over your wrists and your body in a straight line. While keeping this alignment, quickly bring one knee towards your chest, then return it to the starting position as you bring your other knee forward. Start with slow, controlled movements with a focus on form, then gradually speed up as you get better at coordinating your movements. If you're a beginner, try stepping instead of driving your knees forward until you're more comfortable.
Increasing the Intensity of Your Workout as You Build Strength
One of the good things about the best gym workout plan for beginners is its adaptability. Many novices wrongly believe that they should begin lifting weights once bodyweight exercises become easy. Although adding resistance is one possible solution, there are many other methods to increase intensity using only your body weight that can help you progress for months or even years.
Increasing Exercise Difficulty Without Weights
Your body can't distinguish between resistance from weights and resistance from strategic biomechanical positioning. By altering your leverage, range of motion, or stability base, you can significantly increase the difficulty of any exercise. For example, elevating your feet during push-ups increases the load on your upper body. Similarly, switching to single leg variations during squats instantly doubles the work for each leg.
Another effective strategy is to change the tempo, if you slow down the lowering (eccentric) phase to 3-4 seconds, it creates a lot of muscle tension without changing the exercise itself. Try to pause at the bottom of movements or add pulses (partial repetitions) to increase time under tension. These small changes can turn “easy” exercises into serious challenges without needing any equipment.
How to Stay Motivated by Setting Mini Challenges
By setting short term performance goals, you can keep your training interesting and fun. Rather than just focusing on losing weight, why not challenge yourself to learn new skills like doing a full push-up, holding a plank for 60 seconds, or doing 50 bodyweight squats without a break? These achievement-based milestones give you solid proof of your progress and motivate you in ways that go beyond just physical changes, which can take longer to see.
Realistic Expectations: What You Can Achieve in 6 Weeks
It's important to keep your expectations realistic for sustained success. On average, beginners can anticipate shedding 4-8 pounds of fat in six weeks and possibly putting on 2-4 pounds of muscle with regular bodyweight training and a balanced diet. But remember, the scale doesn't reflect your entire transformation.
Meet Sarah: A Real Beginner's 6-Week Bodyweight Transformation
Sarah's starting stats: Weighed 172 lbs, couldn't do a full push-up, could only hold a plank for 10 seconds
Sarah's stats after 6 weeks: Weighed 165 lbs, could do 5 full push-ups, could hold a plank for 45 seconds
Typically, the first noticeable changes are not physical but rather mental and emotional. Many beginners report increased energy, improved mood, and a boost in confidence. Additionally, they often experience better sleep quality, improved stress management, and heightened mental clarity within the first two weeks, all before any significant physical changes occur. These immediate benefits can be a great source of motivation to keep going even when the physical results are not yet visible.
Keep in mind that change doesn't usually happen in a straight line. You might see a lot of progress at first, then feel like you're not getting much better. This is normal and just means your body is adjusting. Stick with the program, keep doing the exercises, and you'll see results.
Changes in Your Body That Are Not Weight Related
When you start the best gym workout plan for beginners, the first changes you'll notice are not necessarily related to your weight. The stronger your core muscles get, the better your posture becomes, and you'll appear taller and slimmer. As your body composition changes, your clothes will start to fit differently, even if your weight stays the same. When you start your fitness journey, measure your waist, hips, chest, and limbs, and then remeasure every 2-3 weeks. These numbers often show your progress before your weight does, especially if you're gaining muscle and losing fat at the same time.
Instant Mental Perks
The mental health benefits of starting a fitness routine are often overlooked, but they are almost immediate. Regular physical activity prompts your brain to release endorphins, dopamine, and serotonin, natural mood boosters that can leave you feeling accomplished and less anxious after just one workout. Many beginners say that by the end of the first week, they are better able to concentrate on everyday tasks and control their emotions.
Sticking to a workout schedule requires discipline, which can also help in other aspects of life. Many of our members have found that they naturally start to make better food choices, get better sleep, and feel more confident when facing tasks that used to seem too big to handle. These mental benefits build up quickly, creating a positive cycle that makes you want to keep up your fitness routine.
You will also start to see physical challenges in a new light. Tasks that once seemed impossible will become doable, and then easy, a clear sign of your ability to grow and adapt. This proven ability to overcome challenges through consistent effort builds a resilience that extends far beyond your workouts.
Here is your 6-week journey to a healthier mindset:
Week 1: Improve your mood after workouts, increase your daily focus
Week 2-3: Learn to manage stress better, enhance the quality of your sleep
Week 4-5: Boost your confidence in your physical abilities, improve your body awareness
Week 6: Develop a regular exercise habit, start seeing yourself as “someone who exercises regularly”Common Questions
When you're starting out with bodyweight exercises, it's normal to have a few questions. Here are some answers to the questions we hear most often from people who are new to bodyweight training.
Keep in mind that how you react to exercise can be influenced by your genetics, your initial fitness level, how consistent you are, your diet, how well you sleep, and how you handle stress. The tips below are general rules that are usually effective for most people, but don't be afraid to change them based on how your body responds.
Always choose quality over quantity, especially when starting. The right technique not only prevents injury but also ensures you're working the right muscles effectively, getting the most out of each session.
How many calories can you burn in a 20-minute bodyweight workout?
A 20-minute bodyweight workout at a high intensity will usually burn between 150-300 calories during the workout itself, depending on your body weight, how hard you work, and the specific exercises you do. But the real benefit comes after you're done these workouts create an “afterburn effect” where your metabolism stays elevated for 24-48 hours after, burning extra calories as your body recovers.
What's more, the best gym workout plan for beginners helps to build lean muscle, which in turn increases your basal metabolic rate, the amount of calories you burn while at rest. Over time, this metabolic increase can really add up. For example, someone with just 5 additional pounds of muscle can burn approximately 200-250 extra calories per day without lifting a finger, simply because muscle tissue uses up more energy to maintain than fat tissue.
Should I do bodyweight workouts every day to lose weight faster?
It might seem like a good idea to exercise more for faster results, but doing high intensity training every day can actually hinder progress for beginners. Your body builds strength and burns fat during the recovery period, not during the workout itself. If you don’t give your body enough time to recover, you could end up with overtraining syndrome, a condition that can stall progress, increase the risk of injury, and even cause weight gain due to stress hormone disruption.
- As a beginner, you should aim to have 3-4 structured workouts per week, making sure to have at least one day of rest between sessions.
- On your “rest” days, consider doing active recovery activities such as walking, light stretching, or yoga.
- Your sleep quality and duration have a significant impact on your recovery. Make sure to get 7-9 hours of sleep every night.
- Your nutrition plays a crucial role in your recovery. Make sure to consume enough protein and calories to support tissue repair.
If you are highly motivated and want to do something every day, consider doing “movement snacks”. These are brief 5-minute sessions of gentle mobility work or skill practice that won't tax your recovery systems. Doing this can enhance your results without overtraining and help you establish consistent habits.
Keep in mind that real progress is achieved through regular workouts over a long period of time, not from pushing yourself to the max for a few days or weeks. The person who sticks to a routine of three workouts a week for a year will see far better results than someone who works out every day for a month and then gives up.
Is it necessary to warm up before doing bodyweight exercises?
Definitely yes, a thorough warm-up is essential, even for bodyweight workouts. Warming up enhances blood circulation to muscles, raises core temperature, lubricates joints, and readies your nervous system for movement, significantly lowering the risk of injury while improving performance. A good warm-up should incorporate both general cardiovascular elevation (2-3 minutes of marching in place, light jogging, or jumping jacks) and movement specific preparation.
Start off with a brief but effective warm-up by doing arm circles, hip circles, bodyweight squats, and shoulder rolls for 30 seconds each. Then, do 5-8 reps of each exercise in your workout at about 50% intensity. This warm-up routine only takes 3-5 minutes, but it significantly boosts the quality and safety of your workout. The time you invest in warming up pays off by improving your performance and preventing injuries.
When will I start seeing results from bodyweight exercises?
You will probably feel the results (more energy, better mood, less stiffness) within the first week, notice performance improvements (more reps, better form, less tired after workouts) within 2-3 weeks, and see visible physical changes within 4-6 weeks of consistent training. The best way to visually track your progress is to take weekly progress photos in similar lighting and clothing, because it's hard to see gradual changes from day to day. Keep in mind that sustainable changes in body composition usually happen at a rate of 0.5-1% of body weight per week, patience and consistency are key.
Do I need to add cardio to these exercises?
The best gym workout plan for beginners, when done in circuits with little rest, can serve as both strength training and cardio. This means you're essentially getting a “two for one” workout. For beginners trying to lose weight, the high intensity interval aspect of circuit training can often yield better results than steady state cardio. This makes additional cardio sessions more of a bonus than a necessity.
However, adding low intensity steady state (LISS) cardio such as walking, biking, or swimming on your rest days can be beneficial. These exercises are good for your heart, help speed up recovery by increasing blood flow, and allow you to burn extra calories without seriously affecting your ability to do strength training.
For most beginners, the best way to start is to combine 3 weekly circuit training sessions with 2-3 days of moderate intensity walking or other enjoyable activities. This combination will maximize fat loss while building strength and supporting recovery, creating sustainable results that last.
- High intensity bodyweight circuits: 3× weekly (Mon/Wed/Fri or Tue/Thu/Sat)
- Low intensity cardio (walking, cycling): 20-30 minutes on most non-strength days
- Complete rest: At least one day weekly with minimal structured exercise
- Daily movement: Aim for 7,000-10,000 steps throughout each day regardless of workouts
Remember that consistency trumps perfection. A sustainable routine you can maintain for months will produce far better results than an optimal program you abandon after two weeks. Start with what feels manageable, then gradually increase as your fitness improves.