Here’s a sample Basic Bodyweight Workout plan for beginners:

Frequency: 3-4 times per week.

Workout Structure:

1. Warm-Up (5 minutes):

   • Light cardio (e.g., jogging in place, jumping jacks).

2. Bodyweight Circuit:

   • Push-Ups: 2-3 sets of 8-10 reps (modify by doing knee push-ups if needed).
   • Sit-Ups: 2-3 sets of 10-15 reps.
   • Squats: 2-3 sets of 10-15 reps.
   • Lunges: 2-3 sets of 10 reps per leg.
   • Planks: 2-3 sets, holding for 20-30 seconds each.

3. Cool Down (5 minutes):

   • Stretching major muscle groups: legs, back, chest, arms.

Tips:

• Focus on proper form to maximize benefits and minimize the risk of injury.
• Rest for about 30-60 seconds between each set.
• Adjust the number of repetitions and sets according to your fitness level.

This workout is great for beginners as it requires no equipment and can be easily modified to suit various fitness levels.