Workout For Beginners

 | Fitness  | 52 Comments

Do you want to start exercising on a regular basis, but don’t know where to begin? If you want to start working out, but you’re feeling intimidated by more advanced and challenging workouts, then you may want to start with something basic. I have put together a simple bodyweight workout for the average beginner that wants to work on proper form, flexibility, mobility, strength and endurance.

 

 

Beginner Workout breakdown:

1. Bodyweight Squat – 10 reps followed by 3 Burpees

2. Backward lunge into Squat – 10 reps followed by 3 Burpees

3. Backward lunge into Squat (other leg) – 10 reps followed by 3 Burpees

4. Side Lunge – 10 reps followed by 3 Burpees

5. Side Lunge (other leg) – 10 reps followed by 3 Burpess

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Repeat this circuit 4 times. Focus on proper form – no rounding your back when doing the squats and lunges, keep your abs tight, and make sure that your knee is always pointing the same direction as your toes. Do not skimp on the jump up when doing the Burpees. You have to challenge yourself so being out of breath is completely normal and 3 Burpees are not going to kill you.

If your goal is to be able to do the Body Crush and Cardio Shred workouts, then remember that it’s all about  learning the proper form of the basic bodyweight exercises. I don’t expect you to keep up with me immediately, because you can always pause the video or just complete as many reps as you can while I do the full set. It’s all good. As long as you can do each exercise with great form, you can start challenging yourself with high intensity workouts.

 

Workout_for_beginners

 

 

You can do this workout every day or every other day and as soon as you feel confident that your form is perfect, you can try to go for more intensity and pick up the pace. Eventually I want you to try to complete the 4 rounds as fast as possible. I have a few  Beginner Workouts in the Zgym and I’m adding new ones almost weekly.

Have fun and if you have any questions or things you’d like to share, then please leave me a comment below.

Best,

Zuzka.

 

 

 

 

 

 

 

 

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Comments



52 comments on “Workout For Beginners”

  1. private avatar image
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    Hi Zuzka,

    I need easier than this. I’m 52 and not active. So my knees can’t handle the weight. I’m overweight.

    I seen a trainer , on a one time thing, for consultation. Which gyms offer, as a 7 day Trial. And my glutes are weak. I appreciated your video on glutes. It’s biggest muscle. The trainer taught me something new too. I was not aware of this. re: glutes being core. To help lower back , knees etc.

    The burpees are too hard , to start, for me. And I’d need support for back with ball on wall. To do squats.

    Proper form is something I need to focus, on. And stretching.

    I am looking at all your you tubes on glutes. i need to find , your stretching one.

    Would you please direct me?!!

    I think you’re you tubes are helpful.

    thanks 🙂

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      Anna,

      What aspect of the Burpee is too difficult? You can change what you need to in order to work your way up. Eg. for a squat you can do it on a wall to begin with, so that your back stays straight and you can use the wall as a guide and it can take some of the weight.

      The Burpee itself can be modified also, but it depends what aspect of it you are struggling with? getting down? pushing up? standing up? jumping up?

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      Havent seen the video yet, but I plan to do it for my Monday workout. I just turned 50 as well. If I have trouble doing the burpee variation Zuzka does, then I will modify or do less reps but focus on form.

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    I just want to congratulate and thank you for your videos. I am leading a workout group on Facebook and I really like to share your tips and workouts with my members. They totally like you!

    Good luck!

    Michèle

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    Now this what I’ve been waiting for!

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    Hi Zuz! I love your workouts and I have a question… Should I change workouts everyday? Is it ok? Or should I keep doing the same workout for a week and then change it?

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      I suggest to do the same workout for a week to beginners, because the beginner workouts are all about focusing on good form rather than intensity and repetition helps them to get better and also more confident. If you are already advanced and want better overall results, then I would suggest to change it up and at least rotate between 2 different workouts. The goal is to get your body moving through different movement patterns and intensities so the more variety you can add to your training the better for your athleticism. If you are asking if it’s unhealthy to do the same workout for 1 week, then I have to say it’s not – if we’re talking about my style of workouts. I wouldn’t suggest to do the same exercises if it involves very heavy weights.

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    First of all thank you for ur great contribution to the world, for ur motivating and engaging personality and the kick ass workouts!

    I’m not a beginner cuzz i do ur (youtube)workouts every day; 41 years, mother of two teens and in good shape, working hard for it.

    To reward myself I truly want to attend the Zgym for motivation and multeity. So I saved some money, though in my country (Netherlands) I cannot afford a creditcard. Please let me know when its possible to purchase by Paypal!

    I am ready to join but I can’t 🙁

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    Hi Z thank you for this I am trying to help parents get into shape they are both over 50 and aren’t active at all. My dad has bad sciatic nerve problems along with feet problems. If you could do a workout for complete complete beginners that would be amazing. Thank you.

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      I second this point. I would also like some advice on how to help parents over 50 get into shape. The workouts on this site seem to address people 20-40 years old. I like them a lot, but can they be modified to be safe for older people?

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      Hi Steph, what I can recommend to your dad is to pick up a book called Pain Free from Pete Egoscue – I’ve had scoliosis since I was a kid and I have experienced a herniated disk and I’ve had signs of sciatica as well. I tried his method and it worked like a miracle. So I would probably start there before doing any traditional workouts.

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        Zuzka,

        Thank you so much for suggesting “Pain Free” I have scoliosis as well and sometimes it’s really hard to work out because of lower back pain. There are so many books with this tittle do you mind specifying which one it is? I would really appreciate it. I love your kettllebell series I already can tell my balance is improving after 5 workouts. Thanks for sharing all your knowledge and awesome workouts.

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    Zuzka, i want to follow your fitness tips.. So how can I go for it ?

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    Zuzka Hi, I have a question here .. if this exercise I exercise regularly and I would like to move on to other exercise, what should I choose? 🙂 I do not want something extra too great a burden … thank you so much 🙂

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    Ahoj Zuzko,

    jeste jsem nenasla odvahu na tvoje workouty, ale tenhle se mi docela zamlouva… poradis prosim, co mam cvicit (a jak dlouho) na rozehrati a nasledne na protazeni.

    Diky. Jitka

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      Ahoj Jitko,

      Pokud umíš anglicky, vše najdeš buď na youtube.com a nebo pokud jsi členem ZGYMU, tak tam by měla mít Zuzka i videa na zahřátí a protažení:) skvělé jsou DVD Cardio Series:)

      A co se týče toho, že jsi ještě nenašla odvahu- musíš prostě začít:. Spousta lidí tráví čas tím, že se na ty workouty pouze dívají, ale nikdy to nezkusí:)

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    can you make a video with exercises for ” muffin top ”

    PS. i like your workouts a lot <3

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    Thank You!

    I’ve followed you in the past but have had to step back from fitness to undergo chemotherapy for breast cancer and it is frustrating starting back into exercising having lost all my muscle now that my treatment is nearing completion and I feel up to it again. It has been hard to know where to start to get back into exercising. This seems like a great place to begin to start my road back to fitness.

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    Hi! I’ve been following you off and on for years with much success! Thank you for all of the great videos and blogs! I messed up my knees about a year ago and can no longer do squats and lunges. I loved doing them and loved the results from them, but need a beginners workout that stays away from anything that might damage my knees more. Could you recommend a routine I could do instead? I’m struggling to find something that will work great without harming the knees. Thanks so much Z!

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    YEII COMPLETED 12 MIN TOTAL!!!! FIRST DAY ZUZKA CHALLENGE!!!! EXCITED THANKS!

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    Thank you for this! I always wanted to do your workouts, but they were always a little bit too extreme. This should be perfect to do until I am able to catch up with you! 🙂

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    Thanks Zuzanita!!

    I will try tomorrow ,this is what im waiting for.

    Is it better to do it in the morning or in the night?

    Hugz from Mexico!

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    Zuzka

    Thank you so much. I did the workout today but only 1 round. My legs are shaking and one more squat and I feel like I will fall and wont get up for few minutes. I am not overweight, just really not strong/fit. Tomorrow will try at least 1.5 rounds.

    Would u reccome d increasing rounds like that or it ia better to take some rest and push again. 1 round took me 8:40 min and it feels great!

    Thank you!!!

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    Thank you Zuzka

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    There is NO WAY that is is beginner…sorry.

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    Cau Zuzi,

    I am not a beginner and i’ve done this right now with 7kg weight and it kicked my butt haha:)))))

    thanks for that

    hugs and kisses:***

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    Hy! I start the exercice, really I love it even if it’s hard at the beginning but after a few days, I’ll be ok!!! I run “marathons” and I’m dooing my first long trail late June (177 kms), so it’s very nice to do and follow your different exercice, thanks a lot!

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    This is perfect! Thank you so much for all your hard work and dedication Zuzka! I’m 3 months post partum and am excited to start working out again!

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    I’ve been away from exercising for a long time and started back up with this routine. I stopped at one round instead of four to prevent pushing myself too far. It’s a Monday, so on Wednesday I’ll do two rounds and on Friday I’ll do a full four rounds.

    Just one round left me out of breath and took 5 minutes and 50 seconds. My legs are still shaky 30 minutes later.

    I’m posting this for the beginners out there who think this workout seems like too much. Challenge yourself to get through one round and go from there!

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      Reporting back with my results. After the one round on Monday, I was too sore to workout again until today! So, instead of the four rounds I said I’d be doing by Friday, I did two rounds.

      I did WAY better! The two rounds took me 8 minutes and 49 seconds!

      Come one beginners! Give this a shot and post your scores. If I can do it, so can you! :-]

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    thanks Zuzka!! I love it! I’m starting it tomorrow!

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    Thank you for this! I just started yesterday, and holy hamstrings (and pretty much every other muscle in my body)it was tough! But I will continue on.

    I just wanted to say how thankful I am to you and to this website. You’re showing women (and men) everywhere that strength is attainable and not to be feared. I’m so looking forward to being able to do a full-on push-up (on my toes, not my knees) and, eventually, pull-ups.

    Take care!

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    Thank you for this! I am just coming back since last July when I was still doing ZWOWs 7 months pregnant. My baby is now 5 1/2 months. After working out consistently since 2008 up until last July,I am definitely feeling like she is taking a toll on my body. I never had a weight issue and I am back to pre-baby weight. I have just always wanted to be stronger, healthier, and more fit. I think I’ve been delaying because of the difficulty level of most of your ZWOWs and I was worried about having to extremely modify so when I saw you post this on facebook it was exactly what I needed to get started. 🙂

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    My brother recommend you, I’m trying to gain weight. I’m 28 and rather fit, I dance a lot but since last May I have had a lot of surgery on my tummy. What would you recommend my diet to be like, I eat loads but never gain weight. I know some people say I wish I was skinny but it’s just as hard being like this. I weigh 7stone 4lbs and have never got heavier even when I was pregnant. I am now doing this workout and have protein shakes, any help would be great. My aim is to look and feel great to be able to finally take my son swimming

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    Hi one of my friend tool me to do that since I’m missing time to train. This is really ward because I’m in bad shape but I’m gonna try to do the best that can cause I want to be in shape, cardio I don’t have any.If you got some trick and I’m over weight and I’m Young I not really pround to say it but it the reality.

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    I did this workout the first time a few weeks back and could only do 3 sets, it took me 45 minutes. I was sooo sore the next day. I don’t work out everyday but today I was able to do 4 sets and finish in 33 minutes. Yahoo I’m getting better. Thank you Zuzka you are awesome!

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    This is exactly what I needed to get started again with your workouts. I have a bad knee and this was easy enough to get through. I’ll be sticking with this one for a week or so, then move on to a new one, and hopefully I’ll be keeping up with your new stuff in no time!

    My time for my first try was 27 minutes. Damn I’m out of shape.

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    Did this workout again a few days later and shaved 4 minutes off my time! did it in 23 minutes the second time.

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    I started this workout on Monday but was only able to do 2 sets before the legs turned to jelly. But I repeated it on Tuesday and although only able to do 2 sets I am so happy I was able to do that. Went standup paddleboarding on Wednesday for 40mins with some high intensity intervals worked in so didn’t do your workout. Looking forward to doing the beginner workout again this afternoon especially now that my legs aren’t as sore as they were yesterday. Could hardly walk up and down stairs 🙂

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    Hola zuzka 🙂 i’ve been following you since you were on the other web page but i have not been doing exercise with you so I’m still in the same shape 🙁 I love the way you motive people thank you very much for every single video

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    Hi, thanks so much for this video. Question: are you supposed to take rests in between circuits or reps? is there a recommended rest time? Or do you do it all without stops?

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      Do it all without stops if you can!

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    Hi

    I’m from Switzerland and for me it is inclined difficult to follow because I do not speak English your training. But I find your training really interesant and with the translator it comes to some extent.

    Now my question:

    How could I go on after rookie training?

    I have never trained with such kind of training and is therefore quite difficult for me.

    One more question: are the DVD training with warming up and so stretch with all workouts?

    And how much Do you train (hours a day) to such a beautiful body to achieve and maintain?

    I thank you in advance for your answer.

    Greetings from Switzerland Manuela

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    Just did this! Covered in sweat and loving it! this was challenging. I love your youtube vids but can’t seem to keep up so I’m so glad I found this to build up to your other videos

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    I’m not a complete beginner. For months I’m doing her workouts but this one is a killer for me. Especially for my knees and upper legs. I wanted to give up after the third round but I pushed through and finished all 4 rounds in 26:10. The last round was really, really slow.

    In my opinion this is not a good workout for complete beginners because there is too much focus on the upper legs. Besides one or two rounds are enough because there is no way that I could have done all 4 rounds at the beginning. And that’s really discouraging if it’s called “beginner” workout.

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    This workout I can do. Thank you!

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    Super effective! Thank you so much! Love it!

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    Hello!!! I am new to this program and was doing some of my own cardio workouts added with some P90X. The workouts are long and more appointed towards men. My main question is will I see results doing the beginner workouts. I had knee surgery about a year ago so I decided to modify some of the P90X workouts but think it would be a good idea to do your beginner workouts to help get my knee used to some of these moves. Again will I see change of body shape with these beginner workouts?

    Thank you!!!

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      Private  |  Los Angeles, CA, USA

      Hi Madeline, whether or not you’ll see progress depends on your own fitness level. Typically people with a very basic fitness level and/or a lots of weight to lose will see results. If you’re already fit, you will have to challenge yourself more to see progress. That said, if the beginner workouts don’t make you sweat and don’t get you out of breath, then you will not see too much of a difference.

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        Ok awesome thank you for your feedback!

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        Just a quick question I was wondering where I can find a gallery or something with some testimonials? I would love to see other peoples progress and success. Thank you!

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    Hello Zuzka! I am loving the difficulty of your workouts. I went ahead and started with the regular schedule and they are definitely challenging. Just did the Thursday workout and you were stressing form at the end. I wanted to ask for your advice on if I should pause when there are a number of reps and go at my best pace and really focus on the form. I am having a hard time keeping up and keeping good form with you. Do you think this is a good idea so I can improve my form but still do as many reps?

    Thanks!
    Madeline

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