I received a question today via my YouTube channel asking for info about a low-intensity bodyweight workout routine for people who are overweight and haven’t exercised in a long time. Since I’m sure the person who asked me for this info isn’t the only person out there who would benefit from having a routine like this designed for them, I figured I’d design a basic bodyweight workout routine for people who are out of shape, and post it here for everyone.
This workout routine consists of five of the best and most effective bodyweight exercises that you can perform in your living room (or anywhere else you feel like exercising) with no equipment whatsoever. The exercises are as follows:
- Squats
- Hip Extensions
- Pushups
- Prisoner Lunges
- Plank
For this workout, you will be performing those exercises in a circuit training format, 40 seconds per exercise, with 20 seconds of rest between exercises. Perform 3 rounds of the circuit for a total workout time of 15 minutes. A warm-up is optional, as these bodyweight exercises are safe to jump right into and increase the tempo/intensity as you go.
If you can’t perform a particular exercise for 40 seconds, no problem. Either stop early, or adjust your tempo so that you’re taking a short pause/rest between repetitions. If you can perform an exercise for 40 seconds (e.g. hip extensions are fairly easy), increase the tempo and try to perform more repetitions within the 40 second time period.
