7-Minute Bodyweight Workout for Beginners to Train on Busy Days

Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing. We understand our programing isn’t cheap, but we believe it’s a great value. Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship. Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

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Barbells were off-limits, so I focused on bodyweight movements. At first, the exercises seemed too easy—but as I focused on control, tempo, and breathing, I began to rebuild my strength from the ground up. It wasn’t just physical—bodyweight training gave me back my confidence and discipline. MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe.

Best bodyweight exercises

Keep your foot flexed throughout the movement. Complete the same number of reps on both legs. Perform for 10 to 15 reps, then repeat on the other side. Lift one leg up, hold it for 5 seconds, and return it to the ground.

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In this way, the plan automatically “scales” to the incoming fitness of each individual athlete. This is a 6 week program for beginners that don’t have any exercise equipment, because for this program you don’t need any. This program is designed to raise your heart rate and help you to get leaner, stronger and more flexible.

• Side planks are essential for strengthening the obliques and improving balance.
• MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched.
• If maintaining your balance is a struggle, Angelino suggests performing lunges next to a wall or other stable object you can hold onto.
• Put your feet on an elevated surface, like a bench or a step, and complete an elevated pike pushup.
• A running veteran for more than a decade, Movold is a licensed strength and running coach for Runner’s World+ members and at the Mile High Run Club in New York City.
• It wasn’t just physical—bodyweight training gave me back my confidence and discipline.

The best bodyweight workout plan to burn fat and build muscle

Start where you feel ready and progress from there. B. Slowly extend one knee; completely straighten your leg and hold for a few seconds. Bend knee, return your foot to the floor and lower your pelvis to the starting position. A. Assume push-up position, arms and legs extended, body in a straight line from head to heels. And because bodyweight workouts are often done at home, be sure to check out this blog on tips for working out at home. Well, in 6 weeks you’ll definitely see and feel the difference, and when you do, you might want to keep going depending on what your goals is.

Elevated pike pushups

“The more advanced and well trained you become, the less susceptible your body is. If you’re new to strength-boosting workouts like this one, your training needs will be very different to someone who has been lifting weights for years. Believe it or not, this actually gives you a sizable advantage over seasoned lifters. Lie flat on your back with your arms by your side and your legs extended. Keeping your legs straight, lift them up until they form a right angle with your torso, then control them back to the ground. Stand with your feet a little beyond hip-width apart and your toes pointed slightly outwards.

Warm-up (5-7 minutes)

Start your fitness journey with Centr Begin. Mountain climbers are perfect for boosting cardio and core strength simultaneously. Rest is where the magic (aka muscle building) happens.

Mountain Climber

Each workout is going to be a little different to keep you on your toes and to make your training more fun. I have no doubt you’re going to enjoy every Cardio Kickbox, Full Body madmuscles training programs explained and Stretch/Mobility days that are included in each week. The workouts are minutes long on average which makes it super easy to fit them into a busy schedule. Keep a log of the exercises, sets, reps, and hold times for each workout. For example, if you complete two sets of 10 push-ups this week, aim for a third set or an additional rep next time.

Week-by-Week Breakdown

The best adjustable dumbbells have weight options from 5lb to 55lb, as well as many increments between so you can switch the weight to suit your strength level for each exercise. Lie face down on the floor with your legs fully extended and your arms straight out in front of you to form a Y-shape. Keeping your arms straight, raise them a few inches off the floor, then lower them again. Stand upright then step your right foot forward and drop your left knee towards the floor until both knees form a right angle.

Beginner Bodyweight Workout Program – 6 Weeks

Push your endurance, but keep your form clean. This is the period where you test your body and see what your limits are. Have you ever wondered why the weight you select on a cable machine doesn’t always feel like the same amount of resistance you experience during a pull or press? Your lower traps are pretty important for keeping your shoulders feeling good and your posture on point.