For this 30 minute bodyweight workout for beginners, there are 6 exercises included. This is a full body workout that will help you burn lots of calories!
30 Minute Bodyweight Workout For Beginners (Full Body)
30 Minute Full Body HIIT Workout For Beginners at Home
A total of 5 rounds should be completed. A successfully done round is considered when you move through 1 set for each of these 6 movements. Once done, you will rest between rounds for 2 full minutes and repeat again.
This is a follow along 30 minute bodyweight workout video.
Here is the exercise list:
1. Squat jump twist.
2. Walk out push up.
3. Foot work to drop lunge.
4. Static monkey.
5. Plank twist to plank push up.
6. Sprinter sit up.
What Makes This 30 Minute Workout Effective?
1. Exercise selection and sequence - there are 2 lower body focused, 1 upper body, 1 full body, 1 core and 1 ab exercises chosen for this session. The first 4 exercises will be alternation between lower body and upper/full body exercises. Then exercise 5 will tackle the core muscles and the last move will challenge the abs. This exercise selection makes this workout a complete and total body routine.
2. Interval timer - you will work for 30 and rest for 20 seconds for each of the exercises. This time frame is highly suitable for the fitness beginner. You will maintain performance under high-intensity conditions but will still manage to take the breath back during these 20 seconds of rest. In addition, between each working round, there is a 2 minute complete rest.
3. Follow along workout video - as a fitness beginner, if you have chosen to work out at home or to follow a workout video, then it is mandatory to be a 100% follow along. This will help you avoid thinking or getting confused about the exercise sequence. Instead, with the follow along workout videos, you will focus only on the exercise technique and performance.
How To Customize This Routine?
We will review two scenarios:
1. This 30 minute bodyweight workout is too easy for you - in order to make this workout harder, you can add up a few extra rounds to this session. This way you will increase the workout volume or total repetitions performed. If you don't like the idea of doing HIIT for more than 30 minute time, then instead resting between each of the 5 working rounds for 2 minutes, decrease this to 1 minute or even 30 seconds. This way the session will be harder and will satisfy your needs.
2. This routine is too intense for you - in case you are out of shape and this workout is just too hard for you, here are 2 ways to make it easier:
- Instead following 5 full rounds, perform 2-3.
- Instead resting for 2 minutes between each round, rest for 3-5. To do that, you will have to pause the workout video and adittionally count 3-5 minutes time on a stopwatch.
Use This Dynamic Warm Up
Warming up effectively before this 30 minute bodyweight workout is essential for good performance, taking the max out of the session and minimize the risks of injuries. Above you can find a complete 7 minute full body dynamic warm up that you can use not just before this routine but before any other.
Bodyweight Exercise Showcase
To review this workout in higher detail, below you will find each bodyweight exercise included in today's session as a separated video and with a text description below. This will help you not just to review the exercises but if you are not impressed by this 30 minute bodyweight workout, you can still get good exercise ideas.
1. Jump Squat Twist
The jump squat twist is a good light plyometric squat variation that is fun, dynamic and will pump your leg muscles. Perform a regular squat and when going up, you will do it in a fast and explosive way so you can create momentum in order to be able to do a light jump on the side, then turn back, repeat the whole sequence and switch the sides.
2. Walk Out Push Up
The walk out push up is a low impact upper body bodyweight exercise that is great for the beginner. It combines two moves, the walk out and a push up. Begin on a tucked push up position, do a few step walk out further from the legs, followed by a push up, then walk back to the initial tucked position and repeat again.
If you cannot do a single push up due to a lack of upper body strength, perform only the walk out exercise without the push up. It is still a great move that will target the arms, shoulders, upper back and core.
3. Foot Work to Drop Lunge
The foot work to drop lunge combo is the second lower body focused exercise for this 30 minue bodyweight workout. Begin from a standing position, you will do 5-6 small fast steps in place, as fast as you can and then you will collapse to a drop lunge. Then you will turn back to a standing position, repeat again the foot work and do another drop lunge but this time with the other leg. Make sure to alternate the lunge working leg on each repetition.
This is a great leg exercise for quickness, agility, cardio and conditioning.
4. Stationary Monkey
The static monkey is a killer hybrid bodyweight exercise that can be considered as high-intensity full body movement. This is high cardio demanding move that will challenge not just on the muscular level but will improve the conditioning, core strength and strength endurance.
The main muscular focus here will be on the core strength, however, the upper body will act as a stabilizer which will literally light up the arms and upper back muscles. In addition, the legs and quads in particular here will have to do lots of work because the lower body will be constantly operating in a highly dynamic way.
5. Plank Twist to Push Up
The plank twist to push up exercise is a combination between plank twist and plank to push up. The plank twist is mainly focused on the oblique core muscles which are the biggest in your mid-section. While going up and down from plank to push up, the rest of the core muscles will be engaged.
If you cannot do a single push up and go up from a plank to a push up position is hard, then do only plank twists. However, I want you to see you doing this move because the plank push up is normally achievable by the fitness beginner.
Begin on a low plank position, rotate the pelvic to the left, then right for 4 total times (2 reps per side), then you will go up to a regular plank position and you will do this for both arms, then return to a low plank and continue.
6. Sprinter Sit Up
The sprinter sit up is the final exercise 6 from this 30 minute bodyweight workout for beginners. It is a great move not just for the whole six pack and ab muscles but the slight rotation at the end of each repetition will target the obliques muscles which are crucial not just for aesthetic reasons of the core but these are linked with better athletic and exercise performance in general.
Start on a lying position, do a regular sit up and at the end of the move you will tap the opposite elbow to raising knee. You should switch the working elbow and raising your leg on each repetition.
Is a 30 Minute Of Full Body Workout Enough?
A full body 30 minute bodyweight workout applied a few times weekly is more than enough to help you lose weight and to get you in better shape. 30 minutes is sufficient time to hit a complete bodyweight workout if you push the pedal enough and try to keep your exercise performance on a satisfactory level.
How Effective Is a 30 Minute Bodyweight Workout?
A 30 minute bodyweight workout can be considered as effective if:
1. The bodyweight exercises performed are aligned with the training level of the fitness trainee
2. The interval timers (if the workout is HIIT) to match the workout level of the trainee and to have any logic behind. Doing a 30 minute workout while performing 30/10 seconds of work/rest for example will not be possible because this is too intense and as a beginner, you will hit the wall too early in the session and this will ruin your performance.
Is Full Body Workout Good For The Beginner?
Full body training is the best way for a beginner to get in shape faster, to not invest countless hours into working out and to not train too frequently. In other words, full body workouts will spare time, the workouts are not too long and you don't have to perform such too often.
Can You Get Ripped With Bodyweight Exercises?
Yes, if your diet is set to a slight or more severe caloric deficit, your sleep is okay and your bodyweight training program is well designed based on your goal, fitness level and lifestyle too. The full body workouts will also help you burn additional calories which is a great thing, especially during periods of losing body weight.
How Often Should You Do Full Body Workouts?
Somewhere between 2-4 times per week is sufficient to give your body enough stimulus to progress. This schedule is suitable if you are about to perform 30 minute bodyweight workouts. If you are a fan of HIIT, then if your workouts are shorter in duration such as 5,10,12, 15 or even 20 minutes, then you can increase the number of weekly workouts to 4-6 without any problems.
Is It Okay To Do 30 Minute Bodyweight Workouts Everyday?
Doing 30 minute full body workouts everyday is not a sustainable way to approach fitness nor it will serve you for the long term. Doing high-intensity full body workouts everyday is not a fast way to lose body weight nor to get yourself in shape fast. Instead, focus on performing 2-4 full body workouts per week to get optimal results and to avoid overtraining or any health issues.
2 Complete 30 Minute Bodyweight Workouts For Beginners
As a beginner, the more follow along bodyweight workouts you could have as workout options, the better. This way, you will test new movements, develop new skills and adapt. That adaptation will be the reason for your progress. Going forward, you can find below 2 more follow along bodyweight workout videos.
Both session are bodyweight HIITs and bot are 30 minutes.
30 Minute HIIT Workout
For this 30 minute HIIT workout at home, there are 8 bodyweight exercises included. You will work for 30 seconds, followed by 20 seconds of rest. 4 total rounds should be completed. A single round done is considered when you finish 1 set for each of these 8 movements. Rest between rounds: 2 minutes.
Here is the HIIT exercise list:
1. 3 Way Jump Squat
2. Push Up Iso Hold to Jump Outs
3. Squat to Drop Lunge Exercise
4. Ankle Tap Push Up to Jump In
5. High Knee Run In Place to Drop Squat Hold
6. Speed Burpee to Broad Jump
7. High to Low Bird Dog Plank
8. One Arm Plank Twist
Get more details for this 30 minute HIIT workout.
30 Minute HIIT Bodyweight Workout
For this 30 minute HIIT bodyweight workout, similarly like the other 30 minute workout above, 9 exercises are included. Interval timer 30/20 seconds of work/rest protocol. 4 total rounds should be performed. 2 minutes rest in betweel.
Here is your bodyweight HIIT exercise list:
1. Broad jump to backward foot work.
2. Supermans with pull down.
3. Walk out push up to sit out.
4. Ankle tap run in place.
5. Plank to push up to back jump.
6. Jump outs.
7. Plank forward reach.
8. Plank twists.
Summing It Up
As a beginner, the 30 minute bodyweight workouts will work great because these are not such long-hour demanding sessions. Also, by doing more full body workouts you will manage to get results by working out a few times per week. It's not necessary to perform such routines everyday nor too frequently in general.
A 30 minute bodyweight workout can be highly efficient if the exercise selection is good, the interval timer and whole exercise sequence will match your fitness level and goals as well.
Today we have reviewed in detail a 30 minute bodyweight workout that will challenge your full body and will help you burn extra calories.
You can find a separated video for each of the 6 exercises with description below and even if you have not yet decided to perform this workout, you can still get exercise ideas that can serve you thourhout the training process.
Do you have a favorite 30 minute bodyweight workout?
To your Fitter self,