The Beginner Bodyweight Workout: Try this 20 Minute Routine At Home or Anywhere!

You want to lose weight and get in shape, however you do not desire to leave your house?

Well, as your fitness Yoda, I will teach you an excellent bodyweight exercise routine you can do anywhere:.

In your living room, at a park, or in a galaxy far, far … These are the types of exercises we build for our hectic Online Coaching Clients, and Im pumped to share it with you today!.

Let us construct a bodyweight training program for you!

Ensure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up in the house.

Ill send it on over when you sign up with the Nerd Fitness Rebellion in the box listed below:.

The Benefits of BodyWeight Workout Circuits.

Total this exercise at house, no devices needed.
Avoid the common errors everybody makes when doing bodyweight workouts.
Learn how to lastly get your first pull-up.

Heres how well go into the various parts of this exercise and get to the action:.

Get Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Keep in mind: If youre here because your health club is closed down due to the outbreak of Covid-19, take a look at our guide “How to Stay In Shape (While Staying Inside).”.

What makes bodyweight circuits work so well?

Im going to take you through a basic home exercise today that can be completed anywhere– in your home, apartment or condo, out at a park, in your basement, on the moon, anywhere.

Want to make much better food choices? Read our Beginners Guide to Healthy Eating.

Every bodyweight workout involved uses multiple muscle groups, gets your heart rate pumping, and burns lots of calories.

If youre a busy individual (and I know you are), why spend hours doing something when you can be MORE efficient and develop a better body with less time?

As we cover in our Coaching Program and the throughout Nerd Fitness Prime, nutrition will account for 80-90% of our success or failure when it comes to getting in shape, might as well spend our time working out being efficient and strong, ideal?

When you strength train, you burn calories.

If youre trying to slim down, investing hours doing cardio on a treadmill can be a really lousy, boring, inefficient usage of your time.

Basically, circuit weightlifting, or circuit bodyweight training, burns more calories than interval training, and that in turn burns WAY more calories than stable cardio.

Your body requires to spend hours and hours later reconstructing your muscles, which in turn burns even more calories (they call this the “afterburn” effect).

Newbie Body Weight Workout Video & & exercises.

Go Into the Beginner Bodyweight Workout.

This is the Beginner Bodyweight Workout (3 Circuits):.

20 Bodyweight crouches.
10 Push-ups.
10 Walking lunges (each leg).
10 Dumbbell rows (use a milk container or other weight).
15 Second Plank.
30 Jumping jacks.

See our area below on finest bodyweight exercises to see how to do each of these workouts!

Once youve completed all workouts in the circuit, do it once again.
Go for a 3rd if youre still able after the 2nd run through.

In a circuit regimen, youll do each workout in succession without a break in between (if youre able).

Youre bound to get worn out– and thats fine due to the fact that all of these workouts come one after another!

I like to follow a training pattern of:.

Its better to take a break and stop than to do an exercise incorrectly.


After youve finished your exercise in your home, do not hesitate to cool off and stretch after..

You can run in location, dive 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 legs and arms to get them moving!

Do this regular 2-3 times a week, but never on consecutive days.

Before you start, do not forget to do a Dynamic Warm-Up– Make sure to get your heart rate pumping and get your muscles warmed or youre just requesting injury.

You dont construct muscle when youre working out, you construct muscle when youre resting, so try not to do a strength training routine (of the very same muscle groups) 2 days in a row.

Additionally, choose one of these enjoyable works out to do on your off days rather!

Heres how to do every motion in the Beginner bodyweight regimen:.

As laid out above in our Beginner Bodyweight Workout video, there are some key motions you can work on to assist you get begun strength training!.

The 12 Best Bodyweight Exercises For Beginners.

Total this workout at house, no equipment needed.
When doing bodyweight workouts, prevent the common errors everyone makes.
Learn how to finally get your first pull-up.

In addition to examining out our Online Coaching Program, ensure you download the worksheet for this workout by joining the Rebellion (our free online neighborhood)!

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Ill send it to you right now when you register in the box listed below:.




We have an entire short article on how to do a correct push-up, but we also cover it extensively in this 5 minute video:.

4) ASSISTED BODYWEIGHT SQUAT (if you cant do regular bodyweight squats):



If you want even more instruction, heres how to do an appropriate bodyweight squat:.



8) ONE ARM ROW (Use a milk container, travel suitcase, or real dumbbell):.


10) SIDE.

If you cant do leaping jacks), 11) WALKING JACKS (.


Our coaching program modifications lives. Learn more here!

” The 42 Best Bodyweight Exercises You Can Do Anywhere.”.

If you are looking for even MORE bodyweight exercises you can utilize in your exercises, make sure to examine out our mega-resource:.

Note: We have helped numerous 1-on-1 Coaching clients get started with strength training and other awesomeness– but EVERYBODY starts with bodyweight training like these movements and this workout!

An Important Note About Nutrition!

Together with this bodyweight regimen, you require to make certain youre eating appropriately!

A great exercise and crappy diet plan wont help you reduce weight.

After all, among the Rules of the Nerd Fitness Rebellion is “you cant outrun your fork” and you cant out-train a bad diet plan!

Consume natural, entire foods whenever possible.
Leave the sweet, scrap, and soda food out of your system.
Cut down on sugar and liquid calories wherever you can. The things is in whatever!
When you can, swap out the grains on your plate for vegetables.
Make certain you get adequate protein every day (meat, chicken, fish)– this helps with restoring muscles and things like that.

Follow our 10-level nutrition system at your own rate.
What you need to learn about weight loss and healthy eating.
3 Simple rules we follow every day to stay on target.

You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:.

If you are attempting to reduce weight, then you require to repair your nutrition primarily. Eating healthy is essential!

Weve in fact developed our own 10-level nutrition system and frame of mind blueprint in Nerd Fitness Prime, but let me break this down into some basics:.

Im not kidding when I state that. If you do not develop a much healthier relationship with food, no quantity of exercise will get you there.

This means if you dont ALSO repair your relationship with food, then all the exercise you do wont be assisting you reduce weight and building muscle.

Download our dumbbell loss guide.
THE NERD FITNESS DIET: 10 Levels to Change Your Life.

The raw truthful truth: how you consume will be accountable for at least 80% of your success or failure.

You can either discover to track your food through counting calories (compute your day-to-day calorie requirements here), or you can look into our healthy plate method:.

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

Weve been assisting hectic people like you train at house and make better food decisions without hating life! Its our 1-on-1 Online Coaching Program, and it might be a terrific fit for you.

The WORST is dutifully doing this exercise regimen for months or going to the gym for many years and not getting outcomes due to the fact that you didnt eat the proper way!

Due to the fact that I didnt understand how to eat correctly to go along with my training, that was me– I spent 6 years without outcomes!

If you do not have years or months to make errors, and just desire your own Yoda to tell you what to do, youre in the best location!

Schedule a call with us to get more information by clicking on the image listed below:.

Learn how to slim down and get strong with our Coaching Program!

After the Beginner Bodyweight Workout: Next Steps!

Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on improving.

If doing simply one circuit of the workout was really tough, no huge deal!

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

Jot down how you did, and try to do simply 1 more associate or workout next time through.

I also have MULTIPLE choices for you to take for your next step too. Pick the choice below that best aligns with your goals and timeline:.

1) If you desire step-by-step guidance on how to lose weight, eat much better, and get stronger, take a look at our killer 1-on-1 coaching program:.

Our coaching program modifications lives. Discover how!

2) Exercising in your home and need a plan to follow? Have questions you require answered? Join Nerd Fitness Prime!

Nerd Fitness Prime consists of at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more!.

Find out more about Nerd Fitness Prime!

3) Join the Rebellion! We require excellent people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to employ and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train in your home!

Total this workout in the house, no equipment required.
Prevent the common errors everybody makes when doing bodyweight workouts.
Discover how to finally get your first pull-up.

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

I d love to hear how this workout opted for you, and how else we can assist!

This is what weve committed our lives to, and youre now part of a killer community.

Welcome to the Nerd Fitness Rebellion!

You can do this, we got your back!

PS: If youre trying to find more workout regimens to follow, I got you covered:.

– Steve.


PHOTO SOURCES: fourbrickstall: ” Follow or follow not. There is no follow for follow.”, Army Push-ups, Caveman cooking over fire, parilovv © 123RF. com.

2) Exercising at house and need a plan to follow? Have concerns you require responded to? Join Nerd Fitness Prime!