Sample Beginner Total Body Bodyweight Workout
- 25 jumping jacks.
- 15 bodyweight squats.
- 20-30 second plank.
- Walking lunges — 10 per side.
- 10 push-ups (on knees if you need to)
- 30 seconds running in place with high knees.
- 15 glute bridges.
- 30 seconds Russian twist.
What is a good workout schedule for a woman?
Sample Beginner Workout Routine for Women
- Assisted chin up – 10-12 reps.
- Air squat – 10-15 reps.
- Assisted push-up (knees) – 12-15 reps. Complete 2 sets in cycles and move on to
- Seated cable row – 12-15 reps.
- Leg press – 10-12 reps.
- Seated pectoral fly – 12-15 reps.
- Wide grip lat pulldown – 12-15 reps.
- Lunges – 10-12 reps.
Can I get toned in 4 weeks?
Is it possible to transform your body in 4 weeks? Yes, absolutely! How much of a transformation depends on how restrictive you are with your food and how much effort you put in. It involves a combination of healthy eating, resistance exercise and cardiovascular exercise.
Is 20 minute workout enough for beginners?
Yes, 20 minutes of exercise is better than nothing. Any and every bout of physical activity/exercise contributes to a fitter, healthier – and, very likely, happier – you!
