This workout plan for beginners consists of exercises that are performed with the own body weight. You work out the entire body in a circuit training. You train at least once but maximally three times per week. For complete beginners who are still getting used to the strength training a one set workout is enough. This means you work out not more than one set of each exercise.

Workout plan without machines for beginners

After 4 to 6 workouts (setting in) it is recommendable to move on to a 2 or 3 set training. Compared to weight training at the gym, within the training with the own body weight it is more difficult to differentiate between muscular endurance and muscle building. We rather focus on certain functionalities of the body and work out the muscles that perform these functions. But as our strength grows we can move on to more difficult variations until we reach a good level that can be maintained. In the beginning it is recommendable to choose a soft training method and abort each set at a rate of perceived exertion of medium-to-hard.

Workout plan

For the workout plan the following exercises are recommendable in that order:

Back (latissimus)
Rowing without equipment against leg resistance

Push-ups against a wall or kneeling

Thigh backside, butt, lower back
Back leg lifts, lying on the floor

Upper back
Reverse flys, sitting or lying on the floor

Abdominal crunch

Thigh backside, butt, lower back
Glute bridges, both feet on the floor

Legs (thigh front)
Squats, one-legged

Before the actual workout it is recommendable to warm up the body for approximately 10 minutes. At the gym we could do this on the cross trainer or ergometer. At home we usually don’t have such equipment. If you have the time you could go for a walk at increased pace or take a short tour on the bicycle. If you don’t have the chance to warm up like this you could just go with the specific warm-up. Here, we perform one exercise for every muscle group we want to train that day. One set of each exercise could be performed with low intensity. You could also prepare your joints and locomotor system for the coming training by mobility exercises, like rotations with the shoulders, arms, and hip. Also lifting and bending the legs lightly helps to get the body in training mode.

After the workout we can add a light endurance training of 10 to 30 minutes that helps us to actively regenerate. This could again be a walk outside at increased pace (or Nordic Walking) or a tour on the bicycle.

Print version:


Here you will find a workout plan on the machine for beginners.

The Fitness Guide carries on with:

Advanced endurance training

Workout plan beginner without machines

Workout plan beginner without machines

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