If You Don't Know Where to Start, Start Here: A Beginner Bodyweight Workout You Can Do Anywhere

If you want to get back in shape but are unsure where to begin, this is a great place to start.

You don't need a complicated program, a gym membership, or any special equipment.

All you need is yourself, your body, and the motivation to get started.

I did this exact workout during a weekend trip to Palm Desert with my wife, Caroline, for her 50th birthday. Even on vacation, I like to stay active, and this workout makes it easy because you can do it anywhere, whether you are in a hotel room, your backyard, or a park.

When I started my fitness journey at 51, I began with bodyweight workouts like this one. I used a pair of 15-pound dumbbells and my own bodyweight in my backyard. That was all I needed. No complicated equipment and routines, and no gym. Just simple movements done consistently.

This workout is for everyone. Beginners, experienced folks, or anyone who just wants to get moving. If you are just starting out, try one round and do your best. As you get stronger, add more rounds. Three rounds will be challenging, and five rounds are for when you really want to push yourself.

The goal is simple. Keep moving. Keep showing up. Take care of your body wherever life takes you.

Watch the full workout below, or keep reading for the complete exercise breakdown.

The Beginner Workout

This is an 8-exercise bodyweight circuit. Do each exercise back-to-back with minimal rest between movements. Rest 30 seconds to a minute between rounds if needed, or longer if you have to. Just try to keep the pace up when you can.

Exercise 1: Jumping Jacks, 20 reps
A simple warm-up that gets your blood moving and your heart rate up right away.

Exercise 2: Push-ups, 15 reps
This classic upper body exercise targets your chest, shoulders, and triceps. If needed, you can do push-ups on your knees. The important thing is to keep moving.

Exercise 3: Plank Up and Downs, 5 each side
Start in a forearm plank and push up to a high plank one arm at a time. You will really feel this in your core, but you will also hit your chest, arms, and shoulders hard.

Exercise 4: Twisting Mountain Climbers, 10 each side
Drive your knee toward the opposite elbow as you switch sides. This move is great for your obliques and core, and you will also feel it in your upper body.

Exercise 5: Jumping Air Squats, 15 reps
Squat down and jump up quickly. You will feel this in your quads right away. Stay focused and keep going even when it starts to burn.

Exercise 6: Reverse Lunges with Arms Out, 10 each side
Step back into a lunge and keep your arms stretched out to your sides to work your shoulders and make the move harder. This exercise is great for your legs, glutes, stability, and balance. As we get older, balance becomes even more important, so do not skip this one.

Exercise 7: High Knees with Arms Out, 10 each side
Drive your knees up while keeping your arms stretched out to your sides. This move works your hip flexors, core, and shoulders all at once.

Exercise 8: Arm Circles, 20 forward and 20 back
End the round with big arm circles. By now, you should really feel it in your shoulders. This is a great way to finish the circuit and keep your shoulders moving and flexible.

How Many Rounds?

If you are just starting out, one round is perfect. Three rounds will be a good challenge, and five rounds are for when you really want to push yourself harder.

As you get stronger, simply add another round. That is all there is to it. No need to make it complicated.

Do Not Skip the Daily Walk

One thing I always tell guys who are just getting started is this. Do not underestimate what a daily 30-minute walk will do for you.

In addition to my resistance training, I knew adding walking would only help with fat loss. It costs nothing, requires no equipment, and is something almost anyone can do, regardless of where they are starting from. Walking reduces stress, improves sleep, supports fat loss, and gets your body used to moving consistently again.

Pair this workout with a daily walk, and you have the foundation of everything I did in those first few months at 51. That combination alone will change how you feel within two weeks.

Why This Workout Works

Since you do not need any equipment, there are no excuses. You can do this workout in your backyard, a hotel room, a park, or anywhere else. That is the whole point.

When I started at 51, I could hardly do a single push-up. I had to rebuild my strength from almost nothing. But I kept showing up and added a little more each time. That steady effort made all the difference.

You do not need to be perfect. You just need to start.

One round today is better than never starting at all. Once you can comfortably do one round, add another. Before long, you will be doing five rounds and wondering why you did not start sooner.

If you want a more structured workout plan designed specifically for men over 40, check out the Midlife Fit Club fitness app. All my workout programs are in there and I demonstrate every single exercise so you always know exactly what to do.

Start today. Right where you are. With whatever you have.

Let's go.