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Beginner’s No-Equipment-Needed Workout for Women

Whether you’re beginning your fitness journey or just haven’t made time to workout in a while, this workout was created with you in mind. This beginner’s workout is designed to get you moving, keep you working, and creating a routine that you can stick with.

With teaching yoga and making new friends online I’ve been asked 2 things a lot lately, the first is, “Can you include photos with your workouts?” and “How do I begin working out?”

The photos? I’m working on it. I’m making the time to begin photographing my workouts. So if you’re wanting photos, hang in there with me. They’re coming.

If you’ve asked me about how to begin working out, you bring the determination and commitment and I’ll give you the information you need to get started.

Fitness isn’t about mastering crazy moves, or lifting heavy weights. It’s about creating a plan and taking action and this routine is a great way to get started! The best part is you won’t need any equipment.

Whether you're beginning your fitness journey or just haven't made time to workout in a while, this workout was created with you in mind. Click through to download the FREE workout and exercise index. Pin it now, workout later! #fitness #workout #goals #freeworkout #workoutforbeginners #noequipmentworkout

Right click the image above to save to your mobile device or download the workout to print.

Workout Download

Equipment needed:

  • mat (optional)


  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
  • Gradually increase intensity and/or repetitions based on your progress.

Weekly Workout Plan:

  • Do the workout 3 days a week with a rest day after each session. You might try Monday, Wednesday and Friday.
  • Add a cardio once, or ideally twice, a week on the days in between your workouts. If you can’t find the time to exercise 5 days a week, do a cardio workout immediately following the bodyweight workout 2 times a week. Need a cardio workout? Try this Elliptical Workout,

I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at jillconyers@gmail.com.

Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.

Exercise Index

Squat (1) Holding dumbbells in both hands, stand with your feet shoulder-width apart with your weight on your heels. Keep your abs tight and stand with your shoulders over your hips. (2) Sit back and down as if you were sitting down in a chair. (3) Keep your back straight being careful not to lean forward, and lower yourself down until your thighs are parallel with the floor. (4) As you exhale, push through your heels and squeeze your glutes, straighten your legs and stand back up. Targets: glutes, quads, hamstrings

Jumping Jack (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system, total body warm up

Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps

Push-Up (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90-degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs

Lunge (1) Start with your right leg a strides length in front of the left. (2) Bend both knees, and lower your body so that our left knee is a few inches from the ground (or as low as comfortably possible) and the right thigh is parallel to the floor. (3) Hold this position for a beat, then exhale and raise back to the start position, and repeat. Complete the prescribed number of repetitions, then switch legs and repeat. Targets: quads, glutes, hamstrings, calves

Plank (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. Targets: rectus abdominis, lower back, chest, shoulders

For your convenience, download to print the exercise index.

Exercise Index Download

Great resources to help get you started on your fitness journey:

Maybe your goal is to run a 5K. Check this out, 6 Week Training Plan To Run Your First 5K and A Running Coach Answers: How Do I Start Running?

One last tip. I recommend music. 

2 of my favorite heart pumping energizing playlists. Enjoy!



Now. With your motivation and determination and everything I’ve shared here, you have everything you need to begin your fitness journey.

Workout inspiration! Whether you're beginning your fitness journey or just haven't made time to workout in a while, this workout was created with you in mind. Click through to download the FREE workout and exercise index. Pin it now, workout later! #fitness #workout #goals #freeworkout #workoutforbeginners #noequipmentworkout

Print the workout and exercise index, grab a towel and water and turn on the music. Go!

If you have any questions about the workout or about fitness in general don’t hesitate to reach out. Leave a comment below (there’s a good chance someone else has the same question) or contact me via email at jillconyers@gmail.com. 



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  1. ah, this is a great reminder to get my butt to the gym! my husband is so good at doing jumping jacks throughout the day so he isn’t sitting all the time! a great quick way to stay healthy!

  2. katrina gehman says:

    i wish i could work out. i used to all the time, i miss it. great advice.

  3. I love it when you can stay fit without the help of any special fitness equipment and these are some simple yet wonderful ideas to keep yourself fit. I would love to try out one such weekly workout plan to see how it helps!

  4. I think this is so important, because it shows that you don’t need a gym or equipment to exercise. You can do it in the comforts of your own home and just follow this list of exercises!

  5. Love this workout for beginners and especially the playlists! Music helps me get through my workouts a lot easier. I love that I can download the workout for later, too!

  6. The playlist is a nice touch. Exercise goes much better with music.

  7. This is just what I needed, for sure. I would love to work out more, but I’m intimidated by either going to a gym or having to buy equipment. Thank you!

  8. I love this! It is full of wonderful information for newbies!

  9. Omg love this!!! I’m all about workouts that don’t require equipment. I’m going to have to add all of this to my workout plan

  10. This is a great list for those who don’t have a program to use. I recommend something similar to my clients when they are beginning as well.

  11. Wow what a helpful post, I am inspired to workout more! Love the downloads. Thank you!

  12. I love the flexibility in your exercise routines. I also love that no equipment is needed so there are no excuses. Workouts can be done anywhere

  13. This is perfect for me!! Thank you for sharing. I am going to try it today!

  14. Thank you for officially jump starting my mornings! I’ve been looking for a good workout routine to start. I got really into the gym and then my kiddos been getting sick a lot. This is just what I needed!

  15. I like this simple workout. It seems like it would be a good workout to do on recovery days too. Something nice and light.

  16. Squats, lunges, and planks are always on my exercise routine. I love anything that I can do at home without the need for expensive or space consuming equipment.

  17. I absolutely love work out lists like this because I try to work out at home but I get bored easily and need some guidance. I really need something to tone my upper body without making me bulky! This is great! Thanks

  18. This is great! I always try to tell people that you don’t need a gym membership to be active!

  19. Kimberly at www.fitdisneymom.com says:

    Great workout and COST EFFECTIVE! I love that you don’t need the fancy equipment. So many people overbuy and get frustrated when they don’t know what to do with it.

  20. I love this workout, mainly because you need no equipment. I’ve also just gotten into resistance bands and I’m finding it hard to find a good workout that protects your lowerback…I have spinal injuries I’m recovering from. Maybe you can help by coming up with a workout 🙂

  21. I just love those daily challenge things on pinterest. I am printing on out this week to start doing.

  22. These are simple exercises anyone can easily do at home. I’ve been putting off working out in a while. I should start doing this again.

  23. I realized today that I feel like I’ve been in a rut and this may be just the workout I need to get me back on track. I’m printing it out right this minute!

  24. I love simple workouts like this that I can do at home. I don’t like going to the gym so this is really great!!! I can do it in my living room!

  25. I like that this workout can be done without any equipment or requires a gym. I will be saving this so I have it handy.

  26. Elizabeth O. says:

    I love that this one doesn’t require any equipment. I think some people are intimidated with the idea of exercising because they don’t know which equipment to use once they start working out. This is definitely going to help a lot!

  27. Most people find it difficult to start losing weight because they have no clue what to do at the beginning and workout tutorials like this will definitely help! I like that these are all easy to follow so you won’t have a difficult time doing the exercises.

  28. Bodyweight workouts are great for beginners or when traveling.

  29. Love the quote at the very end! These are great moves for someone who is starting their fitness journey!

  30. I’m such a lazy butt, I always try to skip the cool down! I’m just SO TIRED.

  31. This is the 2nd post I’ve seen today about machine-less workouts. I am a fan of using body weight. Your post is so helpful.

  32. I am pretty sure I will have to halve this workout in order to get through the entire thing, but I am game to try! Thanks for thinking of us beginners!

  33. This would work out well for me because I don’t want to purchase a lot of equipment or keep it around the house. I like the simplicity!

  34. No equiptment are the best types of routines for me – and probably most individuals! But I have to admit, I always skip a warm-up and a cool-down. I need to be better about that!

  35. this looks like a great workout routine! thanks so much for sharing!

  36. I love this: Fitness isn’t about mastering crazy moves, or lifting heavy weights. It’s about creating a plan and taking action and this routine is a great way to get started! The best part is you won’t need any equipment.

    It’s so true, it’s all about our need to actually carve out time in our schedule and create a plan to stick to! Even if you are just doing starter exercises, doing them regularly will bring about more results than just doing harder workouts sporadically! Thanks for the great post.

  37. This is my kind of workout! I am totally against paying money for a gym. haha I love to workout at home!

  38. What a great no equipment workout. I need to find a workout i can do inside that doesn’t include lunges as with MS I can’t do them without falling.

  39. This is a great workout even when your not close to a gym. Can’t wait to try it.

  40. I need to work on my exercises a little more. Making it a daily habit would be great but I never can find the right time. Maybe I just need to be more disciplined with myself. I love all the tips for beginners like me.

  41. Love that you can do this anywhere. This is great for travel as it can be done it a hotel room.

  42. Love your blog. The format, theme and brand look great. This is also a great post really uplifting as I know the prospect of working out can be daunting for some. Well written, thanks for sharing your wisdom!

  43. I’ll happily join you on a yoga workout, but I’d probably get more exercise running away from someone asking me to lunge. If the dreaded ‘burped’ word was mentioned, I’d never come back!! I can see this appeals to many though, so for most non lungers a great article.

  44. Thank you for sharing!
    I loved the exercises, especially because there is no equipment needed!
    the songs are FIRE! 😀

  45. Body weight is a great thing to start with. I need a class to work out – I need that extra push and motivation; and the group atmosphere.

  46. Julie Mason says:

    This is great for me and so easy to do at home. It will force me to get away from my desk now and then as I work at home and get too focused.

  47. Robin Masshole Mommy says:

    I love that there are so many ways to workout that don’t involve equipment. This sounds like a great way to get started working out.

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