Total Body Workout for Beginners

by SkinnyMs.

Total Body Workout for Beginners
Are you ready to get in shape, tone up, or lose weight but not quite sure where to begin? Begin here! This workout is designed to tone your entire body and burn fat to help you get into the best shape of your life! Begin your fitness journey today and continue for a lifetime. We have a library of workout routines for all fitness levels. No excuses, just results!

Equipment Needed: 1 set of light dumbbells (5-10 lbs); chair or flat bench

What to Do: Perform the following exercises one after the other, like a circuit. Rest 30 seconds between circuits. For optimal results, perform this workout 2 times weekly. Be sure to watch the video demonstrations before beginning your workout.

Beginner Level: Perform 1 circuit.
Intermediate Level: Perform 2 circuits (move to this level when ready).

Exercises:

1. Push-ups for Beginners (beginners & intermediate videos below) – 25 reps
2. Reverse Crunches – 12 reps
3. Bicep Curls – 12 reps
4. Tricep Kickbacks – 12 reps
5. Lateral Raise – 12 reps
6. Bent over rows – 12 reps
7. Body Squats – 12 reps
8. Seated Calf Raise – 25 reps

Beginner Push-ups

Intermediate Push-ups

Reverse Crunches

Bicep Curls

Tricep Kickbacks

Lateral Raises

Bent Over Rows

Body Squats

Calf Raise

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

90 Comments on "Total Body Workout for Beginners"

  1. Christa Reese  February 19, 2012

    I'm so excited to find this!! As a blessed stay at home mother of 4 proudly married to an active duty Marine, this is perfect for me. I can do it at home & you give wonderful demonstrations so I'm sure to execute the exercises correctly. Thank you for the time and effort you put into this site. I'm excited about this journey for the first time in a VERY long time!

    Reply
    • Skinny Ms.  February 19, 2012

      Christa, Now, you just made my day! Good for you Christa….you can do it!

      Reply
  2. Barbara  February 19, 2012

    I'm in! Happy to find this on FB. Hope you will post daily reminders:)

    Thanks for giving of yourself!

    Reply
  3. Mary  February 19, 2012

    Count me in. Can you download the videos to a disk?

    Reply
  4. Mandy Hickman  February 19, 2012

    Between this and the ab workout, I am excited! Especially since this can be done at home. Thank you so much!

    Reply
  5. Miranda  February 19, 2012

    I really really need to do this…my problem is staying motivated…My word for this year is Intentional…so i am going to intentionally do this so that i can be the best i can be.. I really didnt know where to start so thank you for doing this!

    Reply
  6. Erin  February 19, 2012

    Im very excited to find it as well. I have never had to work out to stay skinny in my nearly 47 years of living! Fat snuck up on me over the past couple of years. Time to get back in shape!

    Reply
  7. Heather M  February 19, 2012

    I LOVE your website and daily workouts! I've had a VERY hard time getting motivated and sticking with anything. I used to be a dancer, very in shape, and have had challenges getting back into exercise after a car accident and my 3rd baby. I'm 38 and have BIG, HEALTHY goals by 40!!! THANKYOU!!! One question- I hear different theories on light weights/more reps vs. heavy weights/less reps for toning arms… what's your take on this?

    Thanks again. Make it a great day! -Heather

    Reply
  8. Donna Strauser  February 19, 2012

    Last year I joined a gym and on my second day there, I pinched a nerve in my neck. I'm trying to get started back again (not at the gym) but here in my home on becoming fit. Thank you for the exercise routine and instructions on how to preform them. I will be back hopefully daily!

    Reply
  9. Rosemary Bridges  February 19, 2012

    I'm definitely going to try this! I need a stiff kick in the butt. I'm turning 40 at the end of this year and definitely need to get healthier. I've been overweight since 5th grade and have struggled with weight loss for years. We live in a rural town so working out at home right now is my best option. I find though being at home is full of too many distractions, LOL! Thank you for doing this!! This is my year to get fit!!

    Reply
  10. Kay M.  February 19, 2012

    I have been looking for something like this to get me going. I am a mom of 3 young children, including a 3 month-old, and a full-time student, so getting to a gym is a logistical challenge! Looking forward to this.

    Reply
  11. Crystal  February 19, 2012

    Just found this …. excited to get back to work.

    Reply
  12. Crystal  February 19, 2012

    I can even do it @ work during lunch during this busy tax season :)

    Reply
  13. Gale  February 19, 2012

    Thank You, Thank You, Thank You! I am 54 and have just been told to start lifting weights for bone density. I didn't know where to start. Thanks again, Gale

    Reply
  14. Rebekah  February 19, 2012

    Thankd you!!!

    Reply
  15. Helen  February 19, 2012

    As someone who for the last 3 month has been trying to build up the courage to walk into a gym, thank you. I know can start my new life style by just getting up a little earlier every day in my own living room and work myself up to more extensive work outs as I accomplish my goals. Thank you so much

    Reply
    • Skinny Ms.  February 19, 2012

      Helen, You are so very welcome!

      Reply
  16. Cindy Lively  February 19, 2012

    I am committed to this beginners workout. I've lost 75 lbs and am trying to get lean now and lose an additional 40. My goal is to be fabulous at 50 which is in 1 1/2 years! I have not had any idea where to begin and am sick of cardio dvd's so I need something to get my muscles in shape. Thank you so much!

    Reply
    • Skinny Ms.  February 19, 2012

      Cindy, Welcome aboard..I'll be 55 in April! I agree, most cardio dvd's are pretty boring. I've decided to do all beginner's workouts the week. :)

      Reply
      • Cindy Lively  February 19, 2012

        So grateful..please keep a beginners program going for all of us!

        Reply
        • Skinny Ms.  February 19, 2012

          Cindy, Nothing but beginners' workouts all this week! :)

          Reply
  17. Juanita  February 19, 2012

    Thank you SOOoooo much for this!!! I'm also asking how and where to begin. I've got a super long road ahead and this will help me take some guess work out of it. Now I'd I could just figure out how many calories to eat. myfitnesspal says like 1800 and I just can't do it! :( Anyhow thank you for this and I'd like to know what you think of the gym boss for someone like me who doesn't have a gym partner??

    Reply
    • Skinny Ms.  February 19, 2012

      Juanita, I could make it without my gymboss! I use for run/walk workouts, intervals and all cardio. You'll love it!

      Reply
  18. Jobi Preston  February 19, 2012

    this looks like just the thing i need to keep me motivated to work out every day!!! thank you!!! i look forward to doing the workouts every day :)

    Reply
    • Skinny Ms.  February 19, 2012

      Jobi, Good for you. So glad you're doing the workouts with us.

      Reply
  19. Leslie  February 19, 2012

    I am excited to get started. Also thankful for everything you post on this site. Now its time for me to stop just reading and get off my butt and do it. You have so many wonderful resources.

    Reply
    • Skinny Ms.  February 19, 2012

      Leslie, You've got it..get to work!

      Reply
  20. Nikki  February 19, 2012

    Will these videos be available longer than this week? I want to do this, but we're in the middle of a move. My weights are already moved to the new place and I won't be there till next weekend. I'm 62, I walk 3 miles every day and eat a healthy diet, but I know I need to do some strengthening exercises like Winnie the Pooh.

    Reply
    • Skinny Ms.  February 19, 2012

      Nikki, Yep…will still be on the site.

      Reply
  21. Paige Isom  February 19, 2012

    I'm in! I've been looking for a total body (weight) workout since I don't know if I am doing the "right" thing at the gym and can't afford a personal trainer. I also need cardio. So I will add that to this. Great to see the exercises that can be done at home with minimal equipment.

    Reply
    • Skinny Ms.  February 19, 2012

      Paige, So glad you're joining us. :)

      Reply
  22. Sandra  February 19, 2012

    This looks pretty doable for me, with the exception of the body squats. My knees are in very bad condition, especially the left. I need a total knee replacement, and the squats are out of the question. What is a good substitute?

    Reply
    • Skinny Ms.  February 19, 2012

      Sandra, Try marching in place with your arms moving back and forth.

      Reply
  23. Sandra Leidenheimer  February 19, 2012

    Looking forward housing this exercise plan!!

    Reply
    • Skinny Ms.  February 19, 2012

      Sandra, GREAT!

      Reply
  24. Skinny Ms.  February 19, 2012

    Rebekah, You are welcome girlfriend!

    Reply
  25. Skinny Ms.  February 19, 2012

    Gale, Guess what? My name is also Gale and spelled the same and I'm 54! Now, is that crazy or what? :) Weight lifting does amazing things for your body. My plan is to lift–heavy–the rest of my life. So happy you're here!!!

    Reply
  26. Skinny Ms.  February 19, 2012

    Crystal, Hey that's right…good point. I like the way you think!!! :)

    Reply
  27. Skinny Ms.  February 19, 2012

    Crystal, Glad you're back! :)

    Reply
  28. Skinny Ms.  February 19, 2012

    Kay, I love working out at home…so much easier to roll out of bed and do a workout rather than drive to the gym. I love the gym too but nothing beats home for working out. :)

    Reply
  29. Skinny Ms.  February 19, 2012

    Rosemary, Yes it is the year you're going to get fit. So what if you've been overweight since 5th grade…that's all in the past girlfriend!!! You can do this. :)

    Reply
  30. Skinny Ms.  February 19, 2012

    Donna, Good for you!!! Looking forward to having you here.

    Reply
  31. Skinny Ms.  February 19, 2012

    Hi Heather, When you lift heavy (I'm talking really heavy) you do few reps…maybe only 3, depends on the exercise. I usually do 6-8 when going really heavy. When I lift lighter, I definitely do more reps…15-20, also depends on the exercise. Glad you've made the commitment!

    Reply
  32. Skinny Ms.  February 19, 2012

    Erin, You've got it right!

    Reply
  33. Skinny Ms.  February 19, 2012

    Miranda, You are so welcome! :)

    Reply
  34. Skinny Ms.  February 19, 2012

    Mandy, You're welcome!

    Reply
  35. Amelia Fiser  February 19, 2012

    Thanks! I am a veteran at working out but haven't seen any changes in almost a year, so it is time to shake things up! I did this and the ab challenge today so hopefully I will have abs showing soon!!! Thanks again!

    Reply
    • Skinny Ms.  February 19, 2012

      Amelia, Keep with it and you most definitely will!

      Reply
  36. Skinny Ms.  February 19, 2012

    Mary, No I don't think you can.

    Reply
  37. Skinny Ms.  February 19, 2012

    Barbara, I've decided to do a Beginner's Workout everyday this week. :)

    Reply
  38. Laura  February 19, 2012

    Thank you! This is exactly the kick in the pants I need to jump start my fitness goals! I'm all in!

    Reply
    • Skinny Ms.  February 19, 2012

      Laura, Good for you. Check back all week for more beginners' workouts.

      Reply
  39. melissa  February 19, 2012

    i'm starting from scratch and have 50 pounds to lose. thanks for a realistic workout for someone at my stage of fitness.

    Reply
    • Skinny Ms.  February 19, 2012

      Melissa, You are welcome! We'll be doing workouts for beginners all week…see you tomorrow! :)

      Reply
  40. Sharon  February 19, 2012

    So do we look at this page every day and follow it? I will put 100% effort in this

    Reply
    • Skinny Ms.  February 20, 2012

      Sharon, Yes…everyday I will have a new workout. This week is dedicated solely to beginners!

      Reply
  41. Debi Hart  February 19, 2012

    I woke up at 4am & decided if I couldn't sleep might as well get up. I worked out & decided to check FB…glad I did, I found y'all. I'm in!

    Reply
    • Skinny Ms.  February 20, 2012

      Debi, Good for you! The Daily Workout is posted every morning at 4 a.m. EST.

      Reply
  42. Jennifer Rand  March 12, 2012

    The Dumbbell Bent Over Row video is not view able because it has been deemed private. Is there another video out there that you would recommend to show the proper way to preform this exercise? Thank you.

    Reply
    • skinnyms  March 12, 2012

      Jennifer, So sorry…video is was changed out and is now working. :)

      Reply
  43. Juliad  March 31, 2012

    I am committed.  Looking to get in the best shape of my life.  My 30th birthday is just three months away.  Thank you for all of the amazing workouts, Skinny Ms.

    Reply
  44. GracelynsMama  March 31, 2012

    had my first child 14 months ago and am back to my pre baby weight but not shape! looking forward to starting tomorrow and sticking to it! :)

    Reply
  45. Norajean101  March 31, 2012

    I will be following this workout …. Thanks for posting the videos they are very helpful !

    Reply
    • Skinny Ms.  April 1, 2012

      You're so very welcome.

      Reply
    • skinnyms  April 1, 2012

      You are so welcome!

      Reply
  46. Dianedhillman  April 1, 2012

    Starting today!

    Reply
    • Skinny Ms.  April 1, 2012

      Fantastic! Let us know how it goes for you.

      Reply
    • skinnyms  April 1, 2012

      Keep us posted on how you're doing!

      Reply
  47. Jdianescott4  April 1, 2012

    I got the ebook, but how do i get it to my iphone.  Can't wait to get started

    Reply
  48. Stacy  April 6, 2012

    I am in!!!
     

    Reply
    • skinnyms  April 7, 2012

      Good for you Stacy! Congratulations…good decision. :)

      Reply
  49. Rnrbarby  April 11, 2012

    I'm 46 and I feel my muscle being replaced by fat every second – I AM IN!!!!!!

    Reply
    • skinnyms  April 13, 2012

      Good for you! Keep us posted on your progress.

      Reply
  50. Denisedeegan  May 1, 2012

    thanks for helping me start this program to lose weight while in a chair. I started yesterda April 30,2012 and will be doing it everyday. I told my Dr about it today and he is going to look at it and see what I am doing. You are a Godsend

    Reply
    • skinnyms  May 1, 2012

      Hey Denise,

      You are so very welcome!!! Can't wait to hear about your progress. We know you'll be successful! :)

      Reply
    • Skinny Ms.  May 2, 2012

      That's a great achievement. Be sure to get your doctor's approval before doing the exercises. You will continue to amaze yourself. Good job!

      Reply
  51. Rhonda Of Fl  July 9, 2012

    I follow on Facebook and pinterest and I get some great motivation from skinny ms! I will doing this everyday. I have ten pounds to go till I hit my goal. Been a long road but have lost 40 pounds over the last 20 months ( on and off dieting) with very little actual excersize, although with 5 children we are an active family. Just haven't been target toning. Do you know how many calories this quick n easy work out burns with no weights? I use my fitness pal daily and would love to be able to keep track of my exercises through there. Thanks :)

    Reply
    • Skinny Ms.  July 10, 2012

      Rhonda, We're so happy to hear you find the workouts motivating. Unfortunately we don't have the calorie burn info. :(

      Reply
  52. Andrea Garza  July 29, 2012

    Is this workout something that should be done every day or every other day or what? Thanks in advance. I'm ready to try, I'm one of those that really needs the beginner workout!

    Reply
    • Skinny Ms.  July 30, 2012

      Andrea, No…not everyday. Each major muscle group should be worked out 1-2 times a week, no more. I recommend looking over the workouts and see which ones are doable for you.

      Reply
  53. Debbie  October 8, 2012

    Thanks so much for posting this. I have severe advanced arthritis in my knees and walk with a walking stick. I have been looking for something that I can do as a beginner and strengthen my muscles slowly. Walking very far is hard for me so hopefully through this program I will be able to get stronger and more fit.

    Reply
    • Skinny Ms.  October 8, 2012

      Debbie, I sure hope so. Keep us posted please.

      Reply
  54. Fitness Highlights  February 7, 2013

    Hey Gale,

    May I suggest something? I’d personally add in 25 reps of calf raises to top it all off. Other than that, you pretty much hit all of the important muscle groups with the simplest workouts.

    This is a great start for beginners. And the best part is you can do it in your own home.

    Let me know if I can do anything for you,
    Tyler

    Reply
  55. Skinny Ms.  May 11, 2013

    Added! Thanks for the suggestion.

    Reply
  56. rita  June 9, 2013

    i would like to try this. my only problem is my knees won't let me do squats. any suggestions for adjusting these exercises?

    Reply
    • Skinny Ms.  June 11, 2013

      Rita, You can either eliminate this exercise or only go down 3/4 of the say.

      Reply
  57. Vanessa  June 30, 2013

    Thank you so much for this. I am thinking to do them Every other day (Tuesday, Thursday, Saturday). Will that be ok? I am getting on the elliptical daily (20 – 40 mins) then I do abs ripper Monday, Wed and Friday. I also jog/walk the dog about 4 times a week and I am always on the go on playdates and chasing after my little kids. I am trying to lose 10 lbs. Will this program help me tone up? Any recommendation for the lower part of my body? Thanks!

    Reply

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