20-Minute Bodyweight Workout for Beginners (No Repeats)

Short on time but want a total body workout you can do anywhere? Try this 20-Minute Bodyweight Workout for Beginners!

This no repeats, bodyweight workout has 16 of the best beginner strength exercises. Think of this as a "back to basics" workout, where we'll focus on classic strength training exercises that you can do with just your bodyweight!

Options are provided throughout to scale the workout up or down depending on your fitness level.

✨ THE WORKOUT: 20-Minute Bodyweight Workout for Beginners (No Repeats) ✨

►EQUIPMENT: No Equipment
*Discount Code: NourishMoveLove

►INSTRUCTIONS:
It looks like this:
✔️ 16 Bodyweight Beginner Exercises
✔️ Timed Intervals (45 seconds work per exercise, followed by 15 seconds of rest)
✔️No Repeats; Perform Each Exercise x1 Set

►Workout Outline:
1) Good Morning + Shoulder Press
2) Bodyweight Squat
3) 2-Pulse Squat + 2 Jabs
4) 3-Pulse Reverse Lunge + Knee Drive R
5) Balance Back Fly Squeeze R
6) 3-Pulse Reverse Lunge + Knee Drive L
7) Balance Back Fly Squeeze L
8) 3 Count Lateral Squat
9) Hook + Tap
10) 2 Lateral Squats + 2 Cross Body Standing Crunches
11) Modified Side Plank Hip Lift + Hold R
12) Push Ups
13) Modified Side Plank Hip Lift + Hold L
14) Glute Bridge
15) Dead Bug
16) Bicycle Crunch

►TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
04:00 Workout Begins
12:10 Halfway Point
20:30 Cool Down + Stretch

► Cue up your favorite music, press 'play', and let's knock it out!
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[marthabrittain]

Just what I needed after not getting a good night sleep. Woke up tired, no motivation. 20 min bodyweight workout, added the 8 min booty workout and 30 overhead marches and I'm ready for the day! Thanks for keeping me motivated and moving!

[emilya]

This was the perfect first low intensity workout for me at 18 days postpartum! Feeling so good. Thank you!

[stephaniehurt]

Love all the options and the 20 minutes no repeat. Just what this tired and unmotivated grandma needed. Thank you!

[hannaholender]

Not feeling so hot today but still wanted to move and this was perfect. Thanks team NML!

[hannahgodoy]

20 mins and no repeats?!!! my fave! 😍💪🏼

[jennifermaywhite]

Thank you for adding a bodyweight one I can squeeze in while traveling. You always know just what I need!

[OcarlaUES]

Fantastic workout! It was exactly what I needed. I can feel it in all my muscles—especially my legs, glutes, abs, and arms. Great full-body session!

[maureenrogalski]

This was such a great workout. Love no repeats, it goes by so quickly. Definitely saving this one for when I need to fit in a quick workout between work meetings. ❤

[tarafletcher]

I've been sick for 5 days and had to skip workouts so this was a perfect way to start easing back into things. Thank you so much!

[kellyketterer]

Great hotel room workout! Got my exercise in without bothering the people on the floor below me. Thank you for a solid no equipment workout!

[CarrieUT]

Perfect way to get back into things after a week off of workouts due to C*vid... Thank you! 99

[firenzie]

Yaay 20 min bodyweight workout! I was missing 20 or 25 min bodyweight workouts lately so thank you for always providing options for days when I don’t really have power to do workout with weights ❤

[meredythjensen]

Awesome workout as I finally got the green light to do more strenuous exercise after a radical hysterectomy last month. Thanks to all your core strengthening and Pilates workout videos I did before my surgery, my post op recovery has been surprisingly easy! 🙏🏻 ❤

[Couldbee]

I'm a plus size body and this is my first time coming across your page and thank you for the modifications. It really helped I shall be returning.

[copyblink]

Omg i tried this randomly bc i wanted a break from weights and it was harder in a way, i sweated more, but also just easier on my body because it felt like i was going with the flow. I am definitely subscribing - thanks!

[laurendehaan]

Following your lead on doing a deload week this week and this was a really great workout for me to do this morning.
Thanks for all your hard work NML ❤

[laurenbliffen]

This one was perfect for jumping back in after a 2 week break. I wanted movement, but was not feeling killing it just yet. This was just enough challenge!

[ilonkabetke]

I really loved this one today & added in a few arms & back!

[elliefiggins]

I needed this, it got be back on track after 3 weeks of not working out 😬 Thankyou!!

[dominiquec]

I think you lied about that being a “beginners” workout. Between the plank lift offs, the push ups and the pulsing, I’m beat. Great workout though, thank you. Just what I needed after a rough day of work