Beginner Bodyweight Workout To Lose Weight And Build Muscle

So you want to get in shape and lose weight, but you have no time for gym or gym membership, even you don’t know how to do and what to do. That’s good; you don’t need one to get in good shape! Now you can work out anywhere, like me in the photo you see above, doing push-ups on a cliff in South Africa. Because why not bodyweight workout!

Gyms Are Tough Places To Bodyweight Workout

They’re home to the pushy salesman, scary jacked dudes grunting into a mirror, and other members that aren’t very welcoming. Fortunately, you can burn fat and lose weight, build muscle, and get a great bodyweight workout using just your bodyweight no gym required. Cardio can actually be one of the most efficient methods of burning calories (however, which I explain below).

Why Not Give Bodyweight Training A Try And Be More Efficient With Your Time?

We know starting with this stuff can be intimidating, which is why we’ve built a 7-level, no-gym required, bodyweight training system (with boss battles, workout plans, HD-video demonstrations, a nutrition and mindset roadmap, and supportive community) in our flagship course The Nerd Fitness Academy.
Beginner Bodyweight Workout To Lose Weight And Build Muscle

Today, however, you can get started with our free bodyweight circuit below in the comfort of your own home: you’ll complete one exercise right after the other without stopping, you’re both building muscle and getting a cardiovascular workout.

Combine that with a good diet and you got yourself a kick-ass plan to follow!

What makes bodyweight circuits work so well?

However, every exercise involved utilizes multiple muscle groups, gets your rate heart pumping, and burns tons of calories and lose weight.

Essentially, circuit weight training, or circuit bodyweight training, burn more calories than interval training, and that, in turn, burns WAY more calories than steady cardio. When you strength train, you burn calories. Then, your body needs to spend hours and hours afterward rebuilding your muscles, which in turns burns, even more, calories (they call this the ‘afterburn effect).

If you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy, boring, inefficient use of your time.

If you’re a busy person (and I know you are), why spend hours doing something when you can be MORE efficient and build a better physique with less time?

Enter the beginner bodyweight workout

I’m going to take you through a basic workout today that can be completed in your house, apartment, out at a park, in your basement, on the moon, wherever.

As always, make sure you are cleared by your personal physician for physical activity before attempting these exercises.

This is a basic bodyweight circuit

In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).  Once you’ve finished all exercises in the circuit, do it again.

If you’re still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! We all start somewhere.

It’s better to stop and take a break than to do an exercise incorrectly.  If you can’t do all three circuits without stopping, great! That gives you something to work towards.

Before you start, don’t forget WARM UP – Never ever ever ever forget to warm up.  Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.

You can run in place, jump rope, do a few push ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!  Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and a little bit of sweat never hurt anybody.

After the warm up, here is exactly what you need to do:

Here is the write up for the exercise routine.
20 bodyweight squats
10 push ups
20 walking lunges – 10 each leg
10 dumbbell rows (using a gallon milk jug or another weight)
15-second plank
30 jumping jacks

After you’ve completed your workout, do some stretches. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.

For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.

For the body weight squats, just think of it like sitting back into a chair. If you can sit down in a chair, and then stand instantly right back up without having to lean forward, then you are in balance.

For the lunges exercise, keep your eyes ahead and your upper body completely vertical. I had a small bend at times in the video due to trying to exercise and explain at the same time.

I often used a milk jug for my dumbbell, but you can use whatever is heavy enough for your bodyweight. Find something that is challenging for you to lift 10 times in a row.

Do this routine 2-3 times a week, but never on consecutive days. You don’t build muscle when you’re workout you build muscle when you’re resting.

Normally I like follow a pattern of strength training on one day, then 20 minutes of interval workout on the next, same next day strength workout, then interval workout, and so on.

Generally, I try not to do a strength training routine (of the same muscle groups) two days in a row, as your muscles need plenty of time to recover.

Along with this daily routine, you need to make sure you’re eating a proper meal!

A good bodyweight workout and crappy diet will not get you anywhere.

Lots of real foods which include vegetables, protein, healthy fats. Eat natural, entire foods whenever possible, and try to leave the soda, also candy, and junk food out of your daily routine.

However, your diet depends is at least 80% of your success or failure. I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there.

It’s why we developed a 10-level nutrition system and mindset blueprint in the Academy, but you can start today by just making adjustments to your food currently:
  • Sugar is worse than Jar Jar Binks – cut back on sugar and liquid calories wherever you can. The stuff is in everything!
  • Swap out the grains on your plate for vegetables when you can.
  • Make sure you get enough protein each day – this helps with rebuilding muscles and things like that.

Help Me Help You

Thanks for reading up to this point – I hope you had a great time getting stronger and challenging yourself in a new way. Strength Training is one of the pillars of Nerd Fitness – it makes literally every part of life better, will improve your physique, help you lose fat and build strength and muscle, and it can be done quickly, anywhere.

Stick with it! Do this routine a few times a week and note how much better you get at it.
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