Bodyweight Workouts (No Equipment)

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Beginner Workout (Bodyweight)

Goal: Improve endurance, stimulate metabolism, and strengthen the body evenly.

  1. Bodyweight Squat – 3×15
  2. Push-ups (kneeling if necessary) – 3×10
  3. Alternating Lunges – 3×12 (each leg)
  4. Plank Hold – 3×20 seconds
  5. Jumping Jacks – 3×30 seconds
  6. Crunches – 3×15

Intermediate Workout (Bodyweight)

Goal: Increase workout intensity and develop muscular and cardiovascular endurance.

  1. Jump Squat – 3×12
  2. Standard Push-ups – 3×12
  3. Walking Lunges – 3×10 (each leg)
  4. Dynamic Plank (alternating arm raise) – 3×20 seconds
  5. Burpees (without push-up) – 3×10
  6. Bicycle Crunches – 3×15 (each side)

Advanced Workout (Bodyweight)

Goal: Intensify calorie burning and improve strength and muscular endurance.

  1. Bulgarian Split Squat (foot elevated) – 3×12 (each leg)
  2. Diamond Push-ups – 3×12
  3. Jumping Lunges – 3×12 (each leg)
  4. Plank with Shoulder Tap – 3×20 seconds
  5. Full Burpees – 3×12
  6. V-ups – 3×15

Additional Notes:

  • Rest time between sets should be 30 to 60 seconds for all workouts.
  • Combine workouts with a balanced diet for optimal results!

💪 Transform your body with discipline and consistency!

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