Introduction
You don't need a gym membership, dumbbells, or a fancy piece of kit to start getting fitter. Your bodyweight is one of the most versatile training tools available — and it's always with you.
These seven exercises cover every major muscle group and can be done in your living room, bedroom, or garden. They're ideal for complete beginners and can be made progressively harder as you get stronger.
1. Bodyweight Squat
Target muscles: Quads, glutes, hamstrings
Stand with your feet shoulder-width apart and toes turned slightly out. Push your hips back, bend your knees, and lower until your thighs are roughly parallel to the floor. Drive back up to standing.
Beginner target: 3 sets of 10 reps
2. Push-Up (or Knee Push-Up)
Target muscles: Chest, shoulders, triceps, core
Start in a high plank position with hands slightly wider than shoulder-width. Lower your chest towards the floor, then press back up. If full push-ups are too difficult, start with knees on the floor.
Beginner target: 3 sets of 8 reps
3. Glute Bridge
Target muscles: Glutes, hamstrings, lower back
Lie on your back with knees bent and feet flat on the floor. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees. Squeeze at the top and lower back down.
Beginner target: 3 sets of 12 reps
4. Reverse Lunge
Target muscles: Quads, glutes, balance
Stand tall, then step one foot backwards, lowering your back knee towards the floor. Push back through your front foot to return to standing. Alternate legs.
Beginner target: 3 sets of 8 reps per leg
5. Plank
Target muscles: Core, shoulders, glutes
Place forearms on the floor, elbows under shoulders. Lift your body into a straight line from head to heels. Hold without letting your hips sag or pike up.
Beginner target: 3 sets of 20–30 seconds
6. Superman Hold
Target muscles: Lower back, glutes, rear shoulders
Lie face down with arms extended in front of you. Lift your arms, chest, and legs off the floor simultaneously, hold for a second, then lower back down.
Beginner target: 3 sets of 10 reps
7. Mountain Climber
Target muscles: Core, shoulders, hip flexors, cardio
Start in a high plank. Drive one knee towards your chest, then quickly alternate legs in a running-like motion. Keep your hips level and core tight throughout.
Beginner target: 3 sets of 20 seconds
Putting It All Together
Do these exercises as a circuit — complete one set of each with a 30-second rest between exercises, then rest for 2 minutes and repeat. Aim for 2–3 rounds to start. Three sessions per week with a rest day in between will give you a strong foundation to build on.
