Absolute Beginner Bodyweight Workout (No Weights, No Jumping) | Joanna Soh

Here's an ABSOLUTE BEGINNER BODYWEIGHT workout to get you started. No weights, no jumping! We will be focusing on simple beginner exercises to target every major muscle group; thighs, bums, core, arms, shoulders, back and chest. You’ll be guided through each exercise to make sure that you're executing proper form and get the results you deserve.

Duration: 30 minutes
Sequence: 40 secs Work - 20 secs Rest (x3 circuits)
Estimated Calories: 250 - 300 Calories
**this depends on your body composition - weight, height, age, body fat percentage, activity level

CIRCUIT 1
1) Squat
2) Reverse Lunge with Rotation
3) Cursty Lunge Pulldown
4) Squat to Lunge

CIRCUIT 2
1) Knee Push-up
2) Tricep Dip
3) Superman
4) Knee Push-up to Superman

CIRCUIT 3
1) Russian Twist
2) Single Leg Knee Tuck
3) Mountain Climber
4) Plank

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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

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Absolute Beginner Bodyweight Workout (No Weights, No Jumping) | Joanna Soh

[karinsost]

5 months ago I left a comment here about bursting into tears after completing this workout. This was because this workout made me understand how out of shape I was due to having given up on my healthy habits (including physical exercise) because of work stress. Today, 5 months later I did this workout again and would now like to give an update.
It took some time but 2 months ago I finally turned my life around and started working out every single day. Not much, just 10-25 minutes a time. Sometimes it's a similar workout to this, other days a bit of yoga or just stretching. I feel so much better and happier now! My body doesn't hurt anymore. I don't struggle walking the stairs anymore. I feel a bit more like my old self.
This workout is still challenging for me (my arms are shaking right now lol) but it's manageable!
If you're feeling down and/or uncomfortable in your body then just know that 10-15 minutes can make a big difference in your life! :) Good luck!

[karinsost]

I used to exercise regularly and be quite fit. However, a lot has changed and today I could barely finish this workout. After completing it I burst into tears - on the one hand because I was happy and proud for exercising after such a long break but also because I was miserable about having lost most of my muscle tone and endurance. So in case anyone needs this reminder: If your work stress or some other stress is so bad that you don't have time or energy for your healthy habits anymore, it's time to make a change! Your health is your most precious asset!

[vp]

I love that she's also showing what NOT to do - as someone who is a total beginner and exercising alone, I'm always doubting whether I'm doing things correctly and her showing what to keep an eye on helps tremendously.

[lookylookyinthere]

I'm gonna do this exercise every day now and... ( I'm 75 kg, 5feet and half inch)
Day 1 : couldn't do it... Left halfway in circuit 1 itself but felt the burn so much
Day 2: did the whole thing, felt that the mountain climber was really hard.... It's still hard even after 15 days.... I'm gonna increase my muscle too..
Day 3: did the whole thing but took a two min break just before circuit practice 2 because lf distractions... It felt easier than yesterday 😅
Day 4:

Guys like this so I can come back and update 🥰

[Angel-zlmw]

0:50 Warm-up
3:15 Circuit 1: Lower body
6:58 Circuit 1: Repeat
11:01 Take a One Minute Break
11:42 Circuit 2: Upper Body
15:45 Circuit 2: Repeat
19:52 Take a One Minute Break
20:20 Circuit 3: Core Muscles
24:28 Circuit 3: Repeat
28:56 Cool Down

You did it!!! One step closer to getting the body you want 😊

[manarmohamed]

I am so happy you started thinking of beginners and people who are new to fitness world.. Thx johanna

[dhivyabharathydr]

This is my first day of 8 week challenge. Finished it on time, I can feel my heart pumping faster and I'm sweating profusely... Feeling very good that I have initiated the challenge well

[abthurd]

I started this workout barely finishing the first round of workout (lower body). Now I was almost able to complete everything with a few modifications. Planning to increase the rounds and maybe move on to a longer bodyweight workouts. But just want to point out if you consistently doing this workout with good stretches, your muscles will improve. The key is to be consistent. Just make it maybe three times a week also sufficient as long as your muscles get used to the movement. Keep it up guys. We all start from the same point. Don't give up and most importantly give your body time to adjust and adapt. Our body is smarter than you think

[allope]

Joanna, thanks for posting workouts for absolute beginners. My stiff body/muscles/joints need these. Please keep posting workout plans for people like me. Love you! xoxo

[josephinenorah]

Hello everyone, I just finished this work out and my arms are shaking. I used to be pretty strong but the past few years I have not worked out and I feel like I have lost all progress I ever made. I decided to try this video out to see how the plan felt and honestly I was about to give up after the second set, but I’m glad I didn’t. I’m starting this plan on Monday (so I’ll repeat this video) and hope I can stick with it. All my gyms are closed and I feel that it is hard to find motivation to work out at home. I like videos because I don’t have to think about what workout to do next and I can just think about actually doing it. However I’m tired of having to look for a video every time and it’s nice to have a beginner friendly plan, that actually feels like beginner level. I’m excited to finish this plan and give you guys an update! Thank you Joanna for making it!
Update: its the day after and my whole body is sore. I did do some extra exercises but still 🥵

[SharonRaeRyan]

So glad to find a beginner bodyweight instructor who focuses on form first! When I saw no jumping I was worried my heart rate wouldn't go up enough to consider this a cardio workout, but it did! Can't wait to do it again!

[wendyberrios]

I’m not a beginner per se. I used to do your HIIT cardio videos very frequently and was very strong, but life took me on a journey where I feel like a beginner again. I hadn’t worked out well in about 5 months and my body is feeling it. I’d been neglecting my body and after this workout, it feels grateful.

Thank you for all your great videos for so many different exercise levels. You are always so encouraging. Thank you.

[sweetlolitaChii]

I will update as I keep working out.
I'm at the beginning of week 3 of excersizing after being out of shape. I rested 2-3 days a week. This is the FIRST day I finally got through the whole workout, but I had to take way longer breaks. Finished in 47 minutes. You can do it too! I believe in you! I was dying the first week, haha. And the soreness goes away.
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24 May EDIT: I'm at the end of 5 weeks of this workout now. It's definitely a little bit easier, but I'm still doing longer and more frequent pauses than the video does. I also rest every other day now and do static and dynamic recovery. This workout still kicks. My. BUTT.
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26 March 2022
I came back to this workout after taking a long break from strength training but my job since July has been active and constantly on my feet. The lower body workout hilariously is still the one that's the hardest to complete for me, but now the upper body and core isn't much of a problem. It goes to show that standing and walking, and lifting throughout the day is IMPORTANT, even if you aren't intentionally working out

[Mimi-pfqf]

love how she talks to us, feels like shes actually there. cant wait to finish these 8 weeks

[janyasindhu]

I don't usually comment on youtube videos but I have to say I have never found a YT instructor who really focuses on your form and thats what made all the difference. Not just for the main workout but even the stretches. So excited to get this 8 week program on the road!! Thank you Joanna!!

[kainathfatima]

This works!!!! I have been doing these exercises for a few weeks every alternate day and i could see alot of difference

[meenakshymanojkumar]

who is taking up this 8 week challenge 😜😜
u got this
Thnx joanna

[Michtify]

Is this really a "beginner" workout? it absolutely killed me! Am I that unfit? 😭 I hope I can do this regularly. Thank you for the video!
Update: My muscles were sore for at least 4 days after this workout, but I did it again the week after!

[iynamica]

It's my second time doing a bodyweight workout routine and it wasn't easy. I'm looking forward to progressing. Thank you.

[noorsherfawi]

One day i wish to meet you and tell you how much you’ve changed my life. I’ve started working out with you around 7 years ago and you’ve transformed me from someone who absolutely hated her body and knew nothing about health and nutrition, to someone with much more confidence, with a healthier body and state of mind. Thank you from the bottom of my heart, and with tears of joy in my eyes❤️