Bodyweight Workout For Beginners Female

Starting a fitness journey can be a daunting task, especially if you are a beginner. However, incorporating bodyweight exercises into your routine is a simple and effective way to build strength, increase endurance, and improve overall fitness levels. The following workout is specifically designed for beginner females who want to start their fitness journey using only their bodyweight.

1. Warm-Up

Before jumping into the workout, it’s important to warm up your muscles and joints to prevent injuries. A proper warm-up will increase blood flow, elevate heart rate, and help prepare your body for the workout ahead.

Here are a few dynamic warm-up exercises you can do:

Jumping jacks – 2 sets of 20 reps
High knees – 2 sets of 20 reps
Arm circles – 2 sets of 10 reps (both forward and backward)
Leg swings – 2 sets of 10 reps (both legs)
Child’s pose – 2 sets of 10 seconds

2. Squats

Squats are a fundamental exercise that targets the lower body, specifically the glutes, quadriceps, and hamstrings. They also engage the core and improve overall stability.

Here’s how to perform a squat:

Stand with your feet shoulder-width apart.
Engage your core, keep your chest lifted, and maintain a neutral spine.
Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
Keep your weight on your heels and maintain a controlled movement.
Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
Complete 3 sets of 10 reps.

3. Push-Ups

Push-ups are a compound exercise that targets the chest, triceps, shoulders, and core. They help build upper body strength and improve posture.

Here’s how to perform a push-up:

Start in a high plank position with your hands shoulder-width apart, wrists directly under your shoulders, and core engaged.
Lower your body by bending your elbows, keeping them close to your sides, until your chest is just above the ground.
Push back up to the starting position, keeping your body in a straight line throughout the movement.
Complete 3 sets of 10 reps.

4. Plank

The plank is a static exercise that targets the core muscles, including the abdominals, obliques, and lower back. It helps improve core stability and posture.

Here’s how to perform a plank:

Start in a high plank position with your hands shoulder-width apart, wrists directly under your shoulders, and core engaged.
Ensure your body forms a straight line from your head to your heels.
Hold this position for 30 seconds to 1 minute, focusing on maintaining proper form and breathing.
Complete 3 sets.

5. Lunges

Lunges target the quadriceps, hamstrings, and glutes while also engaging the core and improving balance. They are a versatile exercise that can be modified to suit different fitness levels.

Here’s how to perform a lunge:

Stand with your feet hip-width apart.
Take a step forward with your right leg, lowering your body until both knees are bent at a 90-degree angle.
Ensure your front knee is directly above your ankle and your back knee is hovering just above the ground.
Push through your front heel to return to the starting position.
Repeat on the other side.
Complete 3 sets of 10 reps on each leg.

6. Glute Bridges

Glute bridges primarily target the glutes but also engage the hamstrings and lower back. They are a great exercise for strengthening the posterior chain.

Here’s how to perform a glute bridge:

Start by lying on your back with your knees bent and feet hip-width apart.
Engage your core, squeeze your glutes, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Hold for a moment at the top, then lower your hips back down to the starting position.
Complete 3 sets of 10 reps.

7. Mountain Climbers

Mountain climbers are a dynamic exercise that target the core, shoulders, and legs. They also elevate your heart rate, making them a great cardiovascular exercise.

Here’s how to perform mountain climbers:

Start in a high plank position with your hands shoulder-width apart, wrists directly under your shoulders, and core engaged.
Bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
Continue alternating legs in a running motion, keeping your core tight and hips in line with your shoulders.
Complete 3 sets of 20 reps (10 reps per leg).

8. Supermans

Supermans primarily target the lower back and glutes, helping to improve back strength and stability.

Here’s how to perform a superman:

Start by lying on your stomach with your arms extended overhead and legs straight.
Engage your core, squeeze your glutes, and lift your arms and legs off the ground at the same time.
Hold for a moment at the top, then lower back down to the starting position.
Complete 3 sets of 10 reps.

9. Bicycle Crunches

Bicycle crunches are an effective exercise for targeting the abdominals, obliques, and hip flexors.

Here’s how to perform bicycle crunches:

Start by lying on your back with your knees bent and hands behind your head.
Engage your core and lift your head, neck, and shoulders off the ground.
Bring your right elbow towards your left knee while extending your right leg straight.
Switch sides, bringing your left elbow towards your right knee while extending your left leg straight.
Continue alternating sides in a pedaling motion.
Complete 3 sets of 20 reps (10 reps per side).

10. Side Planks

Side planks are a variation of the plank exercise that target the obliques and help improve lateral stability.

Here’s how to perform a side plank:

Start by lying on your side with your elbow directly under your shoulder and legs extended.
Engage your core and lift your hips off the ground, forming a straight line from your head to your feet.
Hold this position for 30 seconds to 1 minute, then switch sides.
Complete 3 sets.

11. Back Extensions

Back extensions target the muscles of the lower back, helping to improve posture and alleviate lower back pain.

Here’s how to perform a back extension:

Start by lying on your stomach with your hands resting on the back of your head.
Lift your head, chest, and shoulders off the ground while squeezing your glutes.
Lower back down to the starting position.
Complete 3 sets of 10 reps.

12. Tricep Dips

Tricep dips primarily target the triceps but also engage the chest and shoulders. They can be done using a dip bar or any sturdy elevated surface.

Here’s how to perform tricep dips:

Start by sitting on the edge of a dip bar or elevated surface, placing your hands on either side of your hips with fingers pointing forward.
Move your hips off the surface, supporting your body weight with your hands.
Bend your elbows and lower your body until your upper arms are parallel to the ground.
Push through your hands to extend your elbows and return to the starting position.
Complete 3 sets of 10 reps.

13. Bird Dogs

Bird dogs are a compound exercise that targets the core, glutes, and lower back. They help improve balance, stability, and overall body control.

Here’s how to perform a bird dog:

Start on all fours with your hands directly under your shoulders and knees under your hips.
Engage your core and extend your right arm straight forward while simultaneously extending your left leg straight back.
Hold for a moment, then return to the starting position.
Repeat on the opposite side.
Complete 3 sets of 10 reps (5 reps per side).

14. Russian Twists

Russian twists target the obliques and help develop rotational strength and stability.

Here’s how to perform Russian twists:

Start by sitting on the ground with your knees bent and feet elevated off the ground.
Engage your core and lean back slightly, balancing on your sit bones.
Clasp your hands together and twist your torso to the right, touching your hands to the ground.
Return to the center, then twist to the left, touching your hands to the ground.
Continue alternating sides.
Complete 3 sets of 20 reps (10 reps per side).

15. Wall Sits

Wall sits are a lower body exercise that target the quadriceps, hamstrings, and glutes. They help build lower body strength and endurance.

Here’s how to perform a wall sit:

Stand with your back against a wall and feet shoulder-width apart.
Lower your body until your thighs are parallel to the ground, keeping your back against the wall and knees directly above your ankles.
Hold this position for 30 seconds to 1 minute, focusing on maintaining proper form and breathing.
Complete 3 sets.

16. Calf Raises

Calf raises target the calf muscles, helping to improve lower leg strength and stability.

Here’s how to perform calf raises:

Start by standing with your feet shoulder-width apart.
Raise your heels off the ground and onto your toes, lifting your body as high as possible.
Lower your heels back down to the starting position.
Complete 3 sets of 10 reps.

17. High Plank Shoulder Taps

High plank shoulder taps are a challenging exercise that target the core, shoulders, and arms. They also improve stability and proprioception.

Here’s how to perform high plank shoulder taps:

Start in a high plank position with your hands shoulder-width apart, wrists directly under your shoulders, and core engaged.
Keeping your hips stable, lift your right hand off the ground and touch your left shoulder.
Return your right hand to the ground, then lift your left hand off the ground and touch your right shoulder.
Continue alternating sides.
Complete 3 sets of 10 reps (5 reps per side).

18. Jumping Lunges

Jumping lunges are a dynamic exercise that targets the lower body and cardiovascular system. They help develop leg strength, power, and endurance.

Here’s how to perform jumping lunges:

Start in a lunge position with your right foot forward and left foot back, both knees bent at a 90-degree angle.
Jump explosively, switching your legs mid-air, so that your left foot is now forward and your right foot is back.
Continue alternating legs.
Complete 3 sets of 10 reps (5 reps per leg).

19. Burpees

Burpees are a full-body exercise that targets multiple muscle groups, including the chest, shoulders, triceps, abdominals, quadriceps, hamstrings, and glutes. They are a great exercise for improving cardiovascular fitness and burning calories.

Here’s how to perform a burpee:

Start in a standing position with your feet shoulder-width apart.
Lower your body into a squat position and place your hands on the ground in front of you.
Kick your feet back into a high plank position, keeping your core tight.
Jump your feet back towards your hands, returning to the squat position.
Jump explosively, reaching your arms overhead.
Land softly and immediately lower back into the squat position to begin the next rep.
Complete 3 sets of 10 reps.

20. Cool Down and Stretching

After completing the workout, it’s important to cool down and stretch your muscles to prevent soreness and promote flexibility.

Here are a few cool down exercises and stretches you can do:

March in place for 3-5 minutes.
Perform some static stretches for all major muscle groups, holding each stretch for 15-30 seconds.
Focus on stretching the quads, hamstrings, glutes, chest, shoulders, and back.
Take deep breaths and relax your muscles.

Frequently Asked Questions (FAQs)

1. Can I do this workout even if I have never exercised before?

Yes, this workout is designed specifically for beginners and can be modified to suit your fitness level. Take it at your own pace and listen to your body.

2. How many times a week should I do this workout?

It is recommended to start with 2-3 sessions per week and gradually increase the frequency as your fitness level improves.

3. Can I incorporate weight training into this workout?

If you are comfortable with bodyweight exercises and want to increase the intensity, you can gradually incorporate weight training exercises. However, it’s important to focus on proper form and technique to avoid injuries.

4. How long should I rest between sets?

Rest for about 30 seconds to 1 minute between sets, depending on your fitness level and recovery ability. Allow your heart rate to return to normal before starting the next set.

5. Can I combine this workout with other forms of exercise?

Absolutely! This workout can be combined with other forms of exercise such as cardio, yoga, or Pilates to create a well-rounded fitness routine.

6. What should I eat before and after the workout?

It’s important to fuel your body with a balanced meal or snack before the workout, including carbohydrates for energy and some protein for muscle repair. After the workout, focus on consuming a meal rich in protein and nutrients to aid in recovery.

7. What if I can’t perform certain exercises due to limitations or injuries?

If you have any limitations or injuries, it’s best to consult with a healthcare professional or a certified fitness trainer for modified exercises or alternative options that suit your needs.

8. How long will it take to see results?

The time it takes to see results varies from person to person and depends on various factors such as consistency, diet, sleep, and individual genetics. However, with regular exercise and a healthy lifestyle, you can expect to see improvements in strength, endurance, and overall fitness within a few weeks.

9. Should I do cardio in addition to this workout?

This workout already incorporates some cardio exercises, but if you want to further increase your cardiovascular fitness, you can add 20-30 minutes of moderate-intensity cardio exercises such as brisk walking, jogging, or cycling on non-workout