Move · Videos · Strength · 33 min

30-Minute Beginner Bodyweight Workout (No Jumping)

30-Minute Beginner Bodyweight Workout (No Jumping) — video by Joanna Soh Official Play · 32:57

Video by Joanna Soh Official on YouTube · Open on YouTube

A warm-up then three guided circuits - squats and lunges, knee push-ups, dips and supermans, then core work - with a cool-down. Made for complete beginners, with no weights and no jumping.

  • 33 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: march on the spot, twist side to side, knee-to-elbow crunches and low-impact jacks. 0:50
  2. Squats: feet shoulder-width apart, sit your hips back as if onto a chair and keep your chest up. 2:57
  3. Reverse lunges: step back and bend both knees to 90 degrees, pushing up through the front heel; then add a twist. 3:57
  4. Curtsy lunges with your hips facing forward and an arm pull-down, then a squat-to-lunge combo. 5:00
  5. Round 2 of the leg circuit: squats with a tricep squeeze, lunge twists, curtsy pull-downs and squat to lunge. 7:06
  6. Knee push-ups: knees together, hands by your chest and one straight line, with no piking or sagging hips. 11:40
  7. Tricep dips: hands behind you with fingers forward, lift your hips and bend your elbows straight back. 12:35
  8. Supermans: lie face down and lift your arms and legs with your gaze down; then add a knee push-up between each. 13:40
  9. Round 2 of the upper-body circuit; put your hands on a low step if knee push-ups are too hard. 15:35
  10. Russian twists: sit tall, chest open, and rotate side to side; lean back only as far as you can stay upright. 20:18
  11. Single-leg knee tucks, leaning back on your hands; then slow mountain climbers, knee towards elbow, back flat. 21:15
  12. Plank on your elbows, from your knees or toes, with a flat back and your gaze on the floor. 23:18
  13. Round 2 of the core circuit, lifting your heels on the knee tucks if you want more challenge. 24:16
  14. Cool-down: kneeling hip flexor stretch each side, downward dog, cobra and child's pose. 28:56

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit your hips back as if onto a chair, keeping your chest up
  • In knee push-ups keep a straight line from knees to head - no piking or sagging hips
  • Point your elbows back, not out, during tricep dips

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadknee push-ups, floor dips, mountain climbers, plank
  • Elbows takes loadknee push-ups, floor tricep dips
  • Wrists & hands takes loadknee push-ups, floor dips, mountain climbers
  • Lower back takes loadsupermans, Russian twists, planks
  • Hips takes loadsquats, lunges, curtsy lunges, supermans
  • Knees takes loadsquats, reverse and curtsy lunges, knee push-ups
  • Upper back movessupermans, lat pulldowns, Russian twists
  • Ankles & feet movessquats, lunges, mountain climbers
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knee push-ups and planks on knees; raised hands; upper-body-only supermans

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Joanna Soh Official; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety