One Week No Equipment Beginner Workout Plan

No matter the reason you need a beginner workout, having this one week no equipment beginner workout plan is ideal. It gives you full body workouts you can do at home or outdoors so you can hit those fitness goals quicker.

I have been a beginner many times. 

When I was first learning how to do strength workouts after years of only running long distances. When I was newly postpartum, three times. When I took a longer break from workouts for minor injuries. After a vacation that was hard to get back into the swing of things. 

There are so many reasons I have felt like a beginner again. 

As a beginner, focus on three areas:

1. Consistency. Just getting back into the routine of consistent workouts each week can be a huge struggle. You can have all the motivation in the world, but putting it into action with your busy schedule can be very hard. 

2. Form. Instead of just going after the weights right away, use the no equipment workouts to nail your form. Squatting without a weight will teach you so much about how to move your body in that way, so when you are ready to pick up the weights, you are less likely to injure yourself. 

3. Cardiovascular Conditioning. This means being able to move your body for longer periods of time. Think longer walks, standing more, and active workouts for more than 20 minutes.

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With these three beginner factors in mind, you can use this One Week No Equipment Beginner Workout Plan to cover all three. While one week is not long enough to take you out of the beginner workout stage, you can easily repeat this workout plan for 3-4 weeks in a row before moving to load bearing exercises. 

As always, please consult with your physician before you start any new diet or exercise program. You want to be cleared for fitness before you overdo it!

Grab your free PDF of this workout plan here. You can save it to your computer and access the workouts with the live links in the document.

Partner Dropset Workout 

I love the versatility of this workout. You can do it with a partner, or on your own. You can do it inside, or outside. It really accommodates what you need. 

To do this workout on your own, simply move through each set completing 10, 9, 8, 7, 6, and 5 reps before heading out for your 2 minute push pace cardio. If you prefer this 2 minute push pace to be done a bike, you can, but if you are without equipment of any kind, go for a fast run or walk.

Partner A complete 10 reps of move 1 in Set 1, while Partner B completes 10 reps of move 2 in Set 1. Swtich moves and repeat the patter for 9, 8, 7, 6, and 5 reps. Go for. a2 minute sprint before the next set. 

Set 1

• Push Ups
• Burpees

Set 2

• Glute Bridges
• Mountain Climbers

Set 3

• Tricep Dips
• Stance Jacks

Set 4

• Plank Swipes
• Squat Jumps

Thirties & Sixties Beginner Fartlek Workout

Pushing the pace for 30 seconds and 60 seconds helps break up the monotony of a longer run or walk. Changing the pace also encourages your body to do different kinds of work and builds your endurance. 

This whole workout takes 28 minutes if you include a five minute warm up and cool down. Perfect for beginners!

Warm up for 5-10 minutes at an easy pace.

• Push pace 30 seconds.
• Easy pace 1 minute.
• Push pace 1 minute
• Easy pace 1 minute

Repeat this pattern for a total of 8 times through.

Cool down for 5-10 minutes at an easy pace.

Total Body Beginner Supersets 

This was one of my go to workouts when I was newly postpartum with Hazel. Once I could stand on one leg without pain and was cleared to workout, I started with no equipment bodyweight movements.

In this Total Body Beginner Supersets workout, you get to focus on balance, core strength, and moving your body in a positive, strength-building way. 

I love doing this one in my living room while the kids play around me as it is easy to take breaks to tend to them as needed.

Complete 10 reps of each move in the set for 4 rounds before moving to the next set. 

Set 1 

• Squats 
• Back Lunge with Knee Drive 

Set 2 

• 3-Direction Calf Raises 
• Plie Squat with Toe Raises

Set 3 

• Side Lunge To Overhead Reach 
• Squats 

Set 4 

• Push Ups 
• Tricep Dips

Set 5 

• Single Leg Arm Circles 
• Shoulder Taps

Short Interval Workout For Finishing Kick 

This workout is one of my favorite beginner interval workouts. It gets you pushing the pace for short periods so you can build up your stamina and speed. The whole workout takes 28 minutes including a warm up and cool down. 

If you are not a runner, you can do this workout as a walker, or on a bike. Just push the pace at what is a little past comfortable for yourself before moving to an easy pace for the set time.

Warm up 5-10 minutes at an easy pace. 

• Push pace 30 secnods 
• Easy pace 1 minute
• Push pace 1 minute 
• Easy pace 1 minute
• Push pace 1:30 minutes 
• Easy pace 1 minute
• Push pace 2 minutes 
• Easy pace 1 minute

Then complete this workout in reverse!

Cool down 5-10 minutes at an easy pace.

Walk 20-30 minutes 

Walking and running are both excellent no equipment workouts. Both Friday and Sunday are active rest days in this One Week No Equipment Beginner Workout Plan. That means you are still moving your body in positive ways, not just sitting all day. 

Move at a comfortable pace that you could carry on a conversation during. You should not be breathless.

Hotel Room Workout

Even though I don’t make workouts a priority during vacation, this Hotel Room Workout is an excellent one to have at the ready if you do want to sweat a bit. It doesn’t require much space and there is no jumping, so you won’t disturb any rooms below you.  

Focus on your body form as you move through each exercise rather than speed of completion. This is a perfect one to do before you jump in the shower in the morning, or when you get back from a day of adventures and are winding down for the evening.

Complete as many rounds as you can. in10-20 minutes.

• 10 push ups
• 20 tricep dips
• 30 squats
• 40 mason twists
• 50 second plank

More beginner workouts you will enjoy: 

• 7 Day Beginner Workout Plan
• 5 Beginner Fartlek Workouts To Increase Stamina and Speed
• 8 At Home Beginner Workouts To Build Strength

Using this One Week No Equipment Beginner Workout Plan, you will be able to build your cardiovascular conditioning, follow a consistent workout routine, and nail down your exercise form. No matter the reason you are a beginner with workouts, having a plan in place makes you more likely to show up for those workouts. Keep at it. You’ve got this!