Beginner Difficulty

No weights? No problem! Use this 20 minute beginner bodyweight workout to gain strength. HASfit’s easy workouts without weights are great for both men and women.

Body Weight Exercises Instructions: Complete 2 rounds of each exercise.
Chair Squats + Calf Raise x 10
High Plank Rows from Knees x 10
Wall Push Up x 10
Knee Raise x 10
Arm Hauler x 10
Split Squat x 8 each
Chair Dips x 10
Planks x 20 sec
Iron Cross Goodmorning x 10

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Low Impact Difficulty

Just getting started? Then this beginner workout for strength is perfect for you. HASfit’s easy workouts are great for both men and women. The easy exercises at home only require a pair of dumbbells.

Beginner Workouts Instructions: Complete 1 round of each strength exercise.
Self Supported Dumbbell Row x 10 each
Curl + Arnold Press x 10
Dumbbell Squat x 10
Shrug + Calf Raise x 10
One Arm Wall Push Up x 10 each
Split Squat x 10 each
Dumbbell Front Trap Raise x 10
Lying Dumbbell Triceps Extension x 10
Dumbbell Stiff Leg Deadlift x 10

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Beginner Difficulty

This Blazing beginners workout routine in the gym is low impact and will burn fat fast. HASfit’s beginner workouts are great for both men and women.

Beginner Exercises Instructions: Complete 4 rounds of each exercise. Try your best not to take any rest in between each set.
Modified Burpee x 30 seconds
Bench Dips w/ knees bent x 12
Bike Sprint x 10 seconds sprint + 50 seconds moderate
Overhead Squat x 12
Inverted Pronate Pull-up x 12
Kettlebell Swing to Parallel x 30 seconds
Lying Knee Raise + Crunch x 30 seconds

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Beginner Difficulty

You don’t have to be great to start, but you do have to start to be great. This 12 minute beginner strength training routine is the perfect place to start. HASfit’s weight training beginners and easy workout is great for both men and women. The beginners workout only requires a pair of dumbbells.

Beginner Workouts Instructions: Complete two rounds of each exercise.
Dumbbell Split Squat x 20 seconds each side
Standing Curl + Arnold Press x 45 seconds
RDL + Dumbbell Shrug x 45 seconds
Hip Ups + Dumbbell Chest Press x 45 seconds
High Plank from knees + Dumbbell Row x 45 seconds
Dumbbell Squat x 45 seconds
Bent-over Reverse Dumbbell Fly x 45 seconds

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Low Impact Difficulty

This 10 minute beginners workout is a perfect place to start. HASfit’s low impact exercises and easy workouts only require a light pair of hand weights or water bottles. The easy exercises are great for both men and women.

Beginner Workout Instructions: Complete 2 rounds of each exercise only breaking when you need to.
Wall High Knees x 20 seconds each knee
High Punches + Jog in Place x 30 seconds
Alternating Low Kicks + Curl x 30 seconds
Dumbbell Swings to Parallel x 30 seconds
Alternating Bent-over Row
Squat + Pull x 30 seconds
Opposite Dumbbell Shoulder Press + Side Leg Raise x 30 seconds

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Beginner Difficulty

Complete 3 rounds of the upper body exercises:
Dumbbell Narrow Chest Press + Triceps Extension x 30 seconds
Dumbbell Reverse Fly + Bent Over Row x 30 seconds
Dumbbell Upright Row x 30 seconds
Fingers Out Push Up from knees x 30 seconds
21 Dumbbell Curls

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Beginner Workout Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
Marine Push Up 4 x 10
Dumbbell Chest Press 4 x 10
Rope Triceps Pushdowns 4 x 8
Bench Dips with Bent Knee 4 x 10
Cable Crossover 3 x 15
Pronate Triceps Kickback 3 x 8

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Beginner Difficulty

Complete 4 rounds of each exercise.
Dumbbell squat + calf raise x 30 seconds
Dumbbell swing x 30 seconds
Standing side leg raise x 15 seconds on each leg
Dumbbell split squat x 30 seconds
Single leg balance x 15 seconds on each leg

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Beginner Workout Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
Lat Bar Face Pull 4 x 10
Jumping Pull Ups 4 x 10
Dumbbell Upright Row 4 x 10
High Cable Curl 3 x 15
Dumbbell Pullovers 3 x 12
Reverse Grip Cable Curls 3 x 12

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Beginner Difficulty

Complete 2 Rounds of the following beginner exercises:
Wall Push Ups x 30 seconds
Split Squat x 30 seconds
Upright Row + Clean + Press x 30 seconds
Standing Twists x 30 seconds
Calf Raise + DB Side Raise x 30 seconds
Sumo Deadlift x 30 seconds
Self-supported one arm db row x 30 sec each
Standing Leg Raise + Crunch x 30 seconds
Hammer Curl + Push Press x 30 seconds

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