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Home Muscle Building Workout for Beginners

Type: Home Workout
This is one of nearly 400 different workouts that make up our
Training Program  » Find out more

This is a beginner level workout you can do at home that is going to build muscle and burn fat. This routine will get you decent results in as little a 90 minutes a week without having to set foot in a gym.

Getting Started!

For the beginner it is important to build a base of core strength and flexibility before moving on to more complex workouts. This workout is going to increase your core strength while giving you a high intensity workout that will burn fat and give you results fast. This workout is split into 3 routines per week that take only 30 minutes each! You can do this workout for 4 weeks, and then you should make changes to ensure continued results.

Full Body Workout, Inside or Out

This workout targets all the major muscle groups in your body to give you the base you need to progress to the next level. It consists of bodyweight exercises. The only mandatory piece of equipment is an exercise ball. The interval training can be done anywhere, either outside, in the pool or on a treadmill, bike or rowing machine at your home. There are endless options for intervals, and they don’t need to be slow and boring. Pick a method that you enjoy most and go for it!
So if you want to burn fat and build muscle, full body workouts are going to be your secret weapon to build your beach body!
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Workout A: Bodyweight Circuit
Instructions:
  • Bodyweight circuit you can do at home. Always perform the warm-up before starting the workout.
  • Repeat all exercises with no rest until the circuit is complete.
  • Rest 1 minute at the end of the circuit.
  • If you are progressing quickly do not add weight to these exercises, just add more reps.
  • If at any time you can not complete the allotted amount of repetitions, stop and move onto the next exercise
  • Rest one day before doing Day 2 of this workout.
Exercises: Show All | Hide All
1

General Warm-up

Steady Pace
10 mins 
Slow Jog
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Steady pace training should be performed at a level 5, 6 or 7 intensity level for your chosen CV exercise type. If you are using steady pace as a recovery pace between high intensity intervals, then this should be performed a ...

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2

Specific Warm-up

3 sets
3 sets
3 sets
3 sets
Squat
10 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

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Squat, Barbell
15 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordination your abdo ...

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3

Compound Set 1 - Legs

3 sets
4 sets
4 sets
4 sets
Deadlift, Barbell, Straight Leg
15 reps 
 
Targets: 
Muscle Groups:
Hamstrings
Buttocks
Calves
Lower Back
 
Description: Also known as the Romanian Deadlift (RDL). The straight leg deadlift is an excellent exercise for strengthening the hamstrings and lower back. This version uses a barbell.

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Calf Raises, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Calves
None
 
Description: This exercise isolates the main calf muscle in the lower legs. Having powerful calves will benefit you in most competitive sports by helping you jump higher and run faster as they are responsible for putting that spring into ...

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4

Superset 1 - Chest

3 sets
4 sets
4 sets
4 sets
Bench Press, Dumbbell
10 reps 
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

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Dumbbell Flyes
10 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles, which gives t ...

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5

Drop Set 2 - Back

3 sets
4 sets
4 sets
4 sets
Bent Over Row, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Back
Biceps
Lower Back
Mid Back
 
Description: The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pretty much the whole lower and ...

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Bent Over Row, Dumbbell
15 reps 
Lighter than the previous set
 
Targets: 
Muscle Groups:
Back
Biceps
Lower Back
Mid Back
 
Description: The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pretty much the whole lower and ...

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6

Abs: Feel the Burn

Crunch, Iron Cross
25 secs 
Right elbow to left knee
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: The iron cross sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching one elbow to the opposite knee. Below you'll find a video guide and step by step instructi ...

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Crunch, Iron Cross
25 secs 
Left elbow to right knee
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: The iron cross sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching one elbow to the opposite knee. Below you'll find a video guide and step by step instructi ...

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Bicycle Crunch
40 reps 
Consciously contract your abs during each rep
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

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Plank, Elbow
40 secs 
 
Targets: 
Muscle Groups:
Abdominals
Chest
Lower Abs
Triceps
 
Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

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Superman
30 secs 
 
Targets: 
Muscle Groups:
Lower Back
Upper Shoulders
 
Description: The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it works the oppo ...

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7

Cardio

Interval
Fartlek Training: Set your mild/moderate intensity interval length and high intensity interval length however you want!
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

 


 


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