- Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
- Step directly to the left, leaving your right foot in place. Bend the left knee and reach down to the floor once the upper left thigh is parallel to the ground. Try to keep you back strong as you reach. Your right leg should be completely straight.
- Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side.
Beginner Water Bottle Full Body Calorie Burn
35 min
·
11 exercises
Grab your water bottles and a workout partner — this beginner full body calorie burner is better together! In each superset, one partner works while the other does the rest exercise. Non-superset moves you do together. Tone up and burn calories from home!
Warm up 1! Get nice and low here!
0:30 rest
Warm up 2! Alternate jabs with uppercuts and hooks (try not to punch your partner).
1:00 rest
WORK! Either walk out as illustrated or start from your knees!
REST! No need to make those knees super high, just jogging on the spot is fine!
1:00 rest
WORK! Get that squat low and alternate your legs.
REST! Slow star jumps, keep moving, don\'t stop. but don\'t rush!
1:00 rest
WORK! Hold firmly and get nice and low!
C REST! You can use your knees here, but maintain the plank for the full 40 seconds!
1:00 rest
10 slow reps (together) holding the top portion for a full 5 seconds. Use your water bottle!
0:45 rest
Big pushes! Complete these with as many rests as necessary!
0:45 rest
To be completed in your own time! Take as many rests as you like and use your knees if you need to!
About this workout
Beginner Water Bottle Full Body Calorie Burn is a free 35 min workout plan with 11 illustrated exercises for your core, glutes, hamstrings and quadriceps. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 35 min
- Exercises: 11
- Training focus: Core, glutes, hamstrings and quadriceps
- Equipment: Water Bottles
- Level: Beginner
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
You'll need water bottles for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Beginner Water Bottle Full Body Calorie Burn take?
The full workout takes about 35 minutes, covering 11 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
Yes – this is a beginner-friendly workout. Every exercise includes an illustration and step-by-step instructions, so you can learn proper form as you go. Start with lighter weights and focus on technique.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps, abs, biceps, shoulders, triceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Beginner Water Bottle Full Body Calorie Burn
35 min
·
11 exercises
Grab your water bottles and a workout partner — this beginner full body calorie burner is better together! In each superset, one partner works while the other does the rest exercise. Non-superset moves you do together. Tone up and burn calories from home!
Lateral Lunges to Floor Touches
Warm up 1! Get nice and low here!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
- Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
- Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
Shadow Boxing
Warm up 2! Alternate jabs with uppercuts and hooks (try not to punch your partner).
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Inchworms
A
WORK! Either walk out as illustrated or start from your knees!
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Lower Back
Secondary:
Biceps, Calves, Chest, Forearms, Shoulders
- Stand tall with your legs extended straight.
- Bend over from the hips and touch the floor with your palms flat on the floor.
- Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
- Take small steps and walk your feet to your hands.
- Continue for the desired amount of repetitions and then straighten up to the starting position.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
High Knees
A
REST! No need to make those knees super high, just jogging on the spot is fine!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Water Bottle Lunges
B
WORK! Get that squat low and alternate your legs.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Holding a water bottle in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90-degree angle.
- Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
- Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
Do not let your knee travel past your toes in the down position as this can cause instability and injury.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
- Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
- On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- With your feet shoulder-width apart, stand with water bottles as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Jumping Jacks
B
REST! Slow star jumps, keep moving, don\'t stop. but don\'t rush!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Overhead Water Bottle Squats
C
WORK! Hold firmly and get nice and low!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
- Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
- Push the water bottles straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings, Shoulders
- Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
- Push the plate straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
- Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
- Push the water bottles straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.
Plank
C
C REST! You can use your knees here, but maintain the plank for the full 40 seconds!
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Weighted Glute Bridges
10 slow reps (together) holding the top portion for a full 5 seconds. Use your water bottle!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
- Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
- Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
- Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
- Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
- Position your upper back on a padded bench so that your body runs perpendicular to the bench.
- Align your feet so they are about shoulder width apart, with the soles flat on the box with your back and hips elevated from the floor.
- Slowly lower your body into the gap between the bench and the box allowing your toes to point upward as you do so.
- Lift your body upwards using the muscles in your lower back and glutes all the way to the top of the extension.
- Tense you glutes holding the top position before lowering your body back down for the next rep.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Knee Push-ups
Big pushes! Complete these with as many rests as necessary!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Plank Shoulder Taps
To be completed in your own time! Take as many rests as you like and use your knees if you need to!
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lock yourself in the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
- Bring your right arm off the ground and touch your left shoulder before placing it back on the ground.
- Repeat the same movement for the opposing arm.
Workout done!
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