Beginner Body Weight Workout & Exercises: Lose Weight, Build Muscle ANYWHERE!

So you want to get in shape, but you have no gym
membership and don’t know what to do. 

Ruh roh…

That’s fine, you don’t need one to get in great shape! You
can work out anywhere, like me in the photo above, doing push-ups
on a cliff in South Africa.

Luckily, you can burn fat, build muscle, and get a great workout
by just doing body weight exercises – no gym or workout equipment

Cardio can actually be one of the least efficient
methods of burning calories (which I explain below). 

Why not give bodyweight training a try and be more efficient
with your time?

I realize doing just STARTING bodyweight training can be
intimidating, and you’re probably also thinking “this better be
worth it!”

I know. I struggled with progress for a decade despite
exercising regularly – it’s because I was training the wrong

After all, there’s nothing more frustrating
than putting in effort for months (or years) and not seeing
results. And unfortunately, this is what I see from most

Lots of well intentioned – but misguided  – effort when it
comes to exercise and no progress!

You probably don’t have years to make the mistakes that I did,
and you want to start getting results today. I hear ya!

In addition to the free workout below, we also offer 1-on-1 Online
, where you’ll get personalized instruction for your
body type and goals, and professional accountability from a Coach
on Team Nerd Fitness!

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!

Why BodyWeight Circuits Kick Ass

lego push-up

What makes bodyweight circuits work so

Every body weight exercise involved utilizes multiple muscle
groups, gets your heart rate pumping, and burns tons of

Essentially, circuit weight training, or circuit bodyweight
training, burns 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 afterwards
rebuilding your muscles, which in turns burns even more calories
(they call this the ‘afterburn effect).

As we cover in our Coaching
 and the NF
, our nutrition will account for 80-90% of our success
or failure when it comes to getting in shape, might as well spend
our time exercising being efficient and strong, right?

Want to make better food decisions? Read our Beginner’s
Guide to Healthy Eating

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

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 home workout today that
can be completed anywhere – in your house, apartment, out at a
park, in your basement, on the moon, wherever.

Speaking of which, you can print out this
Beginner Bodyweight Workout and follow along at home when you sign
up in the box below:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym

Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight
Learn how to finally get your first pull-up

I identify as a:


Beginner Body Weight Workout & Exercises

This is a basic body weight 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

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

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

Give it about 5 minutes, and don’t wear yourself out
completely, but get your heart rate elevated and little bit of
sweat never hurt anybody.

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

20 bodyweight squats
10 push ups
20 walking lunges – 10 each leg
10 dumbbell rows (using a gallon milk jug or another
15 second plank
30 jumping jacks

After you’ve completed your workout at home, 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, think of it like sitting
back into a chair. If you can sit down onto a chair, and
then stand immediately right back up without having to lean
forward, you are in balance.

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

I used a milk jug for my dumbbell, but you can use
whatever is heavy enough for you. Find something that is
challenging 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
exercising, you build muscle when you’re resting.

Generally I like follow a pattern of strength training on one
day, then
20 minutes of interval training
on the next, then strength
training, then interval training, 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.

An Important Note About Nutrition!

Along with this bodyweight routine, you need to make
sure you’re eating properly!

A good workout and crappy diet won’t get you results.

After all, one of the rules of the Nerd Fitness Rebellion is
“you can’t outrun your fork” and you can’t outtrain a bad

This means if you don’t ALSO fix your relationship with food,
then all the exercise you do won’t be helping you lose weight and
building muscle.

We’ve actually developed a 10-level nutrition system
and mindset blueprint in the Nerd
Fitness Academy
, but let me break this down into some

Eat natural, whole foods whenever possible.
Leave the soda, candy, and junk food out of your system.
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
Make sure you get enough protein each day (meat, chicken, fish)
– this helps with rebuilding muscles and things like that.

The raw honest truth: how you eat will be
responsible for 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.

So if you’re doing this workout program because you’re
interested in losing weight, know that training is only 10-20% of
the puzzle!

The WORST is dutifully doing this workout routine for months or
going to the gym for years and not getting results because you
didn’t eat the right way!

That was me – I spent 6 years without results because I
didn’t know how to eat correctly to go along with my

If you don’t have months or years to make mistakes, and just
want your own Yoda to tell you what to do, you’re in the right

We’ve been helping busy people like you train at home and make
better food decisions without hating life! It’s our 1-on-1 Online
Coaching Program
, and it might be a great fit for you.

Schedule a call with us to learn more by clicking on the
image below:

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.

If doing just one circuit of the workout was really challenging,
no big deal! Write down how you did, and try to do just 1 more rep
or exercise next time through.

The whole point is “do a bit more than last time.”

We’ve got you covered!


PS: If this routine is too easy for you, I
have an
Advanced Body Weight Circuit
too.  You’ve been warned

PPS: Don’t forget to download this Bodyweight
workout sheet so you can print out the sheet and train at home!

Grab Your Beginner Bodyweight Routine Worksheet. No Gym

Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight
Learn how to finally get your first pull-up

I identify as a:



Original Article : HERE ; This post was curated & posted using : RealSpecific

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