Is it just me, or does every bodyweight workout seem to involve endless jumping? There’s nothing wrong with jumping, but it’s not ideal if you struggle with knee, hip, or back pain.
I'm a personal trainer and know how frustrating it can be to have your fitness plans thwarted by injuries. That’s why I’ve put together this jump-free, full-body routine for beginners. It only features four low-impact moves but it will help you build strength in your legs, core, chest and back.
Aim to complete three to five rounds of the routine, resting for 30 seconds between each exercise. If you need to make the first two moves more challenging, hold a pair of dumbbells in your hands.
The workout
- Squat with pause x12
- Reverse lunge with knee drive x10 each leg
- Push-up x10
- Plank up and down x6
Form guides
Squat with pause
Reps: 12 Sets: 3-5
- Stand upright with feet shoulder-width apart and toes pointing.
- Push your hips back, bend your knees and lower yourself, keeping your back flat and chest upright.
- Stop when your thighs are parallel to the ground and pause for two to three seconds.
- Push through your heels and come back to standing.
Reverse lunge with knee drive
Reps: 10 each leg Sets: 3-5
- Stand upright and step back with your right leg. Bend both knees so you're in a low lunge position.
- Shift the weight to your front leg and power up to standing. As you do this, drive the right knee up in front.
- From here, step back into your lunge and repeat. Stand by a table or work surface for support if you need.
Push-up
Reps: 10 Sets: 3-5
- Get into a high plank position, with your arms straight, hands underneath shoulders, toes on the floor and your body held in a straight line.
- Lower your body down to the ground by bending your elbows.
- When you can’t lower anymore, push up through your palms and come back to plank.
- If you struggle with push-ups, try performing them from your knees instead of your toes.
Plank up and down
Reps: 6 Sets: 3-5
- Return to your high plank position.
- Drop your left elbow to the ground, followed by your right elbow, so you’re in a forearm plank position.
- Push yourself back up onto your left hand, and then follow suit with your right hand, so you're in high plank again.
- Repeat, alternating between the left and right elbow initiating the movement.
Bodyweight workouts are great as they don't require any equipment, but if you want to increase the challenge, you can always add some load.
To fire up your strength gains, try doing routines like this full-body dumbbell workout or this full-body resistance bands workout.
