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Home Muscle Building Workout for Beginners

Type: Home Workout

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!

Summary:

Level :

Beginner

Length : < 30 mins

Routines : 3

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Workout A: Bodyweight Circuit

Instructions:

Print Workout

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.
Do as little as 2 or as many as 5 sets.
Perform all unilateral exercises for the allotted reps per side not total. (i.e. Lunges: 8 reps = 8 per side not 8 total).
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

Circuit

3 sets

Squat

12 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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Push Ups

12 reps

Targets:

Muscle Groups:

Chest

Core
Triceps

Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

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Squats Jump

10 reps

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: Squat jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training when looking to improve strength in the lower body. As they are aerobic they will also ...

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Quadruped, Alternating

12 reps

12 reps alternating each side

Targets:

Muscle Groups:

Lower Back

Buttocks
Hamstrings
Shoulders

Description: The quadruped is an effective exercise for developing the core and lower back, and is performed on all fours, lifting one arm and opposite leg, holding it. Extension of the hips and shoulders means that it gives both upper an ...

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Bicycle Crunch

12 reps

12 reps alternating each side

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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Workout C: Bodyweight Circuit

Instructions:

Print Workout

See Day 1

Exercises:	Show All \| Hide All

Circuit

3 sets

Split Squat, Prisoner

10 reps

10 reps each leg

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: The prisoner split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered. The split squat is also known as the static lunge and is a great exercise ...

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Plank, Elbow, Side

15 secs

Hold for 15 secs then swap sides and repeat

Targets:

Muscle Groups:

Core

Abdominals
Obliques

Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

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Leg Curl, Exercise Ball

10 reps

Targets:

Muscle Groups:

Hamstrings

Buttocks
Calves
Lower Back

Description: Performing lower body exercises such as squats places a large emphasis on the buttocks and quads. In order to ensure a muscular balance between your quads and hamstrings then it's necessary to isolate the hamstrings whenever ...

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Push Ups, Declined

12 reps

Raise the feet on to a gym bench or sturdy step

Targets:

Muscle Groups:

Upper Chest

Core
Front Shoulders
Triceps
Upper Shoulders

Description: This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you don't have acces ...

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Plank, Elbow

30 secs

Hold for 30 seconds

Targets:

Muscle Groups:

Core

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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What are People Saying

@justine_03 - our free workouts section is designed to give you a taste of just how our system works here at WorkoutBOX. Most of the workouts we list are actually very good, but no static, non-varied workout is going to be a long-term solution. This is why we can't guarantee results for these.

That being said, we have a wide range of WorkoutBOX Training Programs available. These are all strategically designed and varied over a period of 6 months, and ARE guaranteed.

Click on my picture to get started.

wrote at 10:58 PM on Thursday, July 29, 2010

how often should i do this workout? are the results guaranteed?

wrote at 9:29 PM on Thursday, July 29, 2010

@droc - glad to hear you found it to be a good workout!

wrote at 1:56 PM on Wednesday, July 21, 2010

just tryed this for the first time OMG im sweating like a bleeeeeppp!!!!!!!!1

wrote at 12:44 PM on Wednesday, July 21, 2010

@Phatman98 - You complete each exercise consecutively (12 reps of one, 12 reps of the next, etc.) without a break. Then you take a short 1-2 minute break, and repeat the circuit 2x.

wrote at 12:31 PM on Tuesday, June 29, 2010

wait.. is this 3 sets of 12 and then 2 sets for like a circuit?

wrote at 4:05 PM on Monday, June 28, 2010

you just improvise what exercises you dont have machines for

wrote at 12:01 PM on Tuesday, October 20, 2009

The deadlift is done with hands behind the head. In stance, begin movement by leaning forward and bending slightly at the knee. With your back straight and bending at the waist so your back is parallel to the floor, snatch your up body up like you would if you actually were doing the deadlift. Except you won't be reaching and pulling a bar. It'll be your own body weight.

wrote at 3:06 PM on Monday, July 20, 2009

@viki2k9 - some workouts require certain pieces of equipment, but for the most part this entire workout can be performed without anything more than a few basic pieces, and nothing that can't be substituted after taking a look in our exercises database!

wrote at 6:18 PM on Thursday, June 25, 2009

i think that this workout rourine is very good but you can only do it if you have the equipment and if you don't then your screwed!!! :(

wrote at 2:26 PM on Wednesday, June 24, 2009

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