This 30-day beginner’s bodyweight workout will get you pumped and feeling good!
Go at your own pace. Workout whenever it’s convenient for you.
All you need is 30 minutes a day for 30 days.
There’s nothing here to hold you back. All of the exercises are for beginners, and no equipment is required. (Except for a chair or bench.)
Getting Started
Before you begin, please read over the exercises list to ensure you understand how to complete them.
If you see one you don’t know how to do – Google it!
Once you start, keep going for 30 minutes, even if you have to take a break or two.
Follow the plan the best you can.
If it’s too easy, don’t rest for as long between exercises. If it’s too difficult, rest longer between exercises.
Be sure to warm up before you start.
Are you ready?!
30-Day Beginners Bodyweight Workout
Day 1
Complete each exercise for 30 seconds. Rest for two minutes between each exercise.
- Jumping Jacks
- Sit-ups
- Jog in place
- Two arm overhead reach
- Dead bug
- Frankenstein kicks
- Crab walk
Day 2
Complete each exercise for 30 seconds. Rest for two minutes between each exercise.
- Jumping Jacks
- Plank
- High knees
- Push-ups
- Hip helicopters
- Mountain climbers
- Leg raise
Day 3
Complete each exercise for 30 seconds. Rest for two minutes between each exercise.
- Donkey kicks
- Overhead side reach
- Sit-ups
- Standing Toe touch
- Jumping Jacks
- Bear Crawl
- Bridge
Day 4
Complete each exercise for 30 seconds. Rest for 1.5 minutes between each exercise.
- Jog in place
- Side plank – left side
- Side plank – right side
- Burpees
- Sit-ups
- Push-ups
Day 5
Complete each exercise for 30 seconds. Rest for 1.5 minutes between each exercise.
- Jumping Jacks
- Sit-ups
- Leapfrogs
- Push-ups
- Single-leg sit-to-stand (chair required)
- Hip helicopters
Day 6
Complete each exercise for 30 seconds. Rest for one minute between each exercise.
- Hip helicopters
- Jog in place
- Lying knee raises
- Burpees
- Plank
- Calf raises
Day 7
Complete each exercise for 45 seconds. Rest for 1.5 minutes between each exercise.
- Jumping jacks
- Sit-ups
- Standing toe touch
- Push-ups
- Air squats
- Hi knees
- Shadow boxing
Day 8
Complete each exercise for 45 seconds. Rest for 1.5 minutes between each exercise.
- Donkey kicks
- Side plank – left side
- Side plank – right side
- Leapfrog
- Overhead side reach
- Single-leg calf raises – right leg
- Single leg calf raises – left leg
Day 9
Complete each exercise for 45 seconds. Rest for 1.5 minutes between each exercise.
- Hip helicopters
- Burpees
- Sit-ups
- Crab walk
- Plank
- Standing toe touch
- Bicycle crunches
Day 10
Complete each exercise for 45 seconds. Rest for 1.5 minutes between each exercise.
- Jumping jacks
- Bridge
- Mountain climbers
- Two arms overhead reach
- Sit-ups
- Donkey kicks
- Lateral ski jumps
Day 11
Complete each exercise for 45 seconds. Rest for 1.5 minutes between each exercise.
- Hip helicopters
- Push-ups
- Lunges
- Dead but
- Burpees
- Side plank – left side
- Side plank – right side
Day 12
Complete each exercise for 1 minute. Rest for 2 minutes between each exercise.
- Jumping Jacks
- Sit-ups
- Jog in place
- Two arm overhead reach
- Dead bug
- Frankenstein kicks
- Crab walk
Day 13
Complete each exercise for 1 minute. Rest for 2 minutes between each exercise.
- Jumping Jacks
- Plank
- High knees
- Push-ups
- Hip helicopters
- Mountain climbers
- Leg raise
Day 14
Complete each exercise for 1 minute. Rest for 2 minutes between each exercise.
- Donkey kicks
- Overhead side reach
- Sit-ups
- Standing Toe touch
- Jumping Jacks
- Bear Crawl
- Bridge
Day 15
Complete each exercise for 1 minute. Rest for 2 minutes between each exercise.
- Jog in place
- Side plank – left side
- Side plank – right side
- Burpees
- Sit-ups
- Push-ups
Day 16
Complete each exercise for 1 minute. Rest for 2 minutes between each exercise.
- Jumping Jacks
- Sit-ups
- Leapfrogs
- Push-ups
- Single-leg sit-to-stand (chair required)
- Hip helicopters
Day 17
Complete each exercise for 1 minute. Rest for 2 minutes between each exercise.
- Hip helicopters
- Jog in place
- Lying knee raises
- Burpees
- Plank
- Calf raises
Day 18
Complete each exercise for 1 minute. Rest for 1.5 minutes between each exercise.
- Jumping jacks
- Sit-ups
- Standing toe touch
- Push-ups
- Air squats
- Hi knees
- Shadow boxing
Day 19
Complete each exercise for 1 minute. Rest for 1.5 minutes between each exercise.
- Donkey kicks
- Side plank – left side
- Side plank – right side
- Leapfrog
- Overhead side reach
- Single-leg calf raises – right leg
- Single leg calf raises – left leg
Day 20
Complete each exercise for 1 minute. Rest for 1.5 minutes between each exercise.
- Hip helicopters
- Burpees
- Sit-ups
- Crab walk
- Plank
- Standing toe touch
- Bicycle crunches
Day 21
Complete each exercise for 1 minute. Rest for 1.5 minutes between each exercise.
- Hip helicopters
- Push-ups
- Lunges
- Dead but
- Burpees
- Side plank – left side
- Side plank – right side
Day 22
Complete each exercise for 1.5 minutes. Rest for 1.5 minutes between each exercise.
- Jumping Jacks
- Sit-ups
- Jog in place
- Two arm overhead reach
- Dead bug
- Frankenstein kicks
- Crab walk
Day 23
Complete each exercise for 1.5 minutes. Rest for 1.5 minutes between each exercise.
- Jumping Jacks
- Plank
- High knees
- Push-ups
- Hip helicopters
- Mountain climbers
- Leg raise
Day 24
Complete each exercise for 1.5 minutes. Rest for 1.5 minutes between each exercise.
- Donkey kicks
- Overhead side reach
- Sit-ups
- Standing Toe touch
- Jumping Jacks
- Bear Crawl
- Bridge
Day 25
Complete each exercise for 1.5 minutes. Rest for 1 minute between each exercise.
- Jog in place
- Side plank – left side
- Side plank – right side
- Burpees
- Sit-ups
- Push-ups
Day 26
Complete each exercise for 1.5 minutes. Rest for 1 minute between each exercise.
- Jumping Jacks
- Sit-ups
- Leapfrogs
- Push-ups
- Single-leg sit-to-stand (chair required)
- Hip helicopters
Day 27
Complete each exercise for 1.5 minutes. Rest for 30 seconds between each exercise.
- Hip helicopters
- Jog in place
- Lying knee raises
- Burpees
- Plank
- Calf raises
Day 28
Complete each exercise for 1.5 minutes. Rest for 30 seconds between each exercise.
- Jumping jacks
- Sit-ups
- Standing toe touch
- Push-ups
- Air squats
- Hi knees
- Shadow boxing
Day 29
Complete each exercise for 2 minutes. Rest for 30 seconds between each exercise.
- Donkey kicks
- Push-ups
- Side plank – left side
- Side plank – right side
- Burpees
- Sit-ups
- Lunges
Day 30
Complete each exercise for 2 minutes. Rest for 30 seconds between each exercise.
- Hip helicopters
- Burpees
- Bicycle crunches
- Bear Crawl
- Plank
- Air squats
- Push-ups
Congratulations! You made it for 30 days!
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