Sometimes, you want to get in shape, but you do not have gym membership and you don’t know what to do actually. But, this is actually fine, because you do not need a gym in order to get in shape. You can work out anywhere else. It is a good idea, right?
Anyway, commercial gyms are tough places to work out. They are home to pushy salesmen, intimidating jacked dudes who are grunting into a mirror, as well as some other members who are not very welcoming.
Fortunately, you can burn fat, build muscle, as well as get a great workout without a gym, but with only using your bodyweight.
One of the least efficient methods of burning calories can actually be cardio. So, why not try bodyweight training and see if it is efficient with time?
We know that starting with this stuff can be intimidating. This is the reason why we have built a 7 – level, no – gym required bodyweight training system (with boss battles, workout plans, HD – video demonstrators, a nutrition and mindset roadmap, as well as supportive community) in the flagship course named The Nerd Fitness Academy.
However, today you can start with the free bodyweight circuit given below. In the comfort of your own home: you will complete every exercise one by one, without stopping. By doing them, you will have the benefits of building muscle and getting a cardiovascular workout.
You can also combine the exercises with a good diet and you will get yourself a kick – ass plan which you will need to follow.
What makes this bodyweight circuits to work so good?
Every particular exercise which is involved in this, uses multiple muscle groups. It also gets your heart rate pumping, and burns a lot of calories.
Essentially, the circuit weight training or circuit bodyweight training burns a lot more calories than the interval training. In that way, it burns way more calories than steady cardio. When you strength train, you burn calories. Then, your body needs hours and hours afterwards in order to rebuild your muscles, which in turn burns even more calories (this is called the after burn effect).
As it has been covered in the Nerd Fitness Academy, the nutrition will account for about 80 – 90 % of the success or failure, when it comes to getting in shape you want.
Spending hours of doing cardio on a treadmill is a really crappy, boring as well as inefficient use of your time, when you are trying to lose some weight. Also, if you are a busy person, why wasting your time in doing something when you can be more efficient and built a better physique with less time?
You should enter the beginner bodyweight workout for sure. Today, we are going to take you through a basic workout which can be completed in your own house, apartment, out at park, in the basement, on the moon, wherever you want. Also, you should get an approval from your physician for physical activity before attempting these exercises.
This is a basic bodyweight circuit.
In a circuit routine, you should do each exercise in succession without a break in between them, but only if you are able. Once you have finished all the exercises in the circuit, repeat them again.
If you still have the ability to do the exercises after the second run, you should do it for third time. As the exercises come one after another, you are probably going to get tired – and that is completely okay. We all start from somewhere.
It will be better to stop and take a break than to do an exercise incorrectly. If you cannot do all three circuits without stopping, it is good. That will give you something to work towards.
But, before you start with the exercises, don’t forget to warm up. You should never ever forget to warm up. Also make sure to get your heart rate pumping and get your muscles warm, or you will just be asking for injury.
For warming up, 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 the stairs, and/or twist and swing your arms and legs to get them moving. Do this for about 5 minutes and do not wear yourself out completely. Make sure you get your heart rate elevated, as a little bit of sweat cannot hurt you.
After you warm up, here is what you will need to do:
- 20 bodyweight squats;
- 10 push – ups;
- 20 walking lunges – 10 each leg;
- 10 dumbbell rows (you can use a gallon milk jug or another weight for this purpose);
- 15 second plank;
- 30 jumping jacks.
After completing the workout, do some stretches because all of the muscles have been contracted from lifting. They need to be stretched back out and rebuilt. And about the bodyweight squats or lunges, if you still cannot do them properly, it is okay to put your hand on a support, in order to keep your balance.
You should think of the bodyweight squats like sitting into a chair. If you can sit down onto a chair and then stand right back immediately without having to lean forward, then you are in balance.
Keep your eyes ahead and your upper body completely vertical for the lunges.
For the dumbbell, you can use whatever is heavy enough for you. Find something that is challenging enough, so that you can lift it 10 times in a row.
You should do this routine for about 2 – 3 times a week, but never on consecutive days. Keep in mind that you do not build muscle while you exercise, but while you are resting.
Generally, we think that the best will be to follow a pattern of strength training on one day. After that it comes 20 minutes of interval training , then strength training again, followed by interval training and so on. But, remember that it is not recommended to do a strength training routine (of the same muscle groups) two days in a row. The muscles need a longer period of time in order to recover.
Together with doing these exercises, you should also make sure that you eat properly. A good workout and a crappy diet will not help you at all. Make sure you eat lots of real foods, like vegetables, protein, healthy fats. Also, eat natural, whole foods whenever possible, and leave the soda, candy and junk food out of the routine.
The proper diet is about 80% of the success or failure.
And we are serious by telling you this. If a person does not have a healthy relationship with the food he/she consumes, no amount of exercise will help them to lose weight.
That is the reason why here we are going to present you a 10 – level nutrition system and mindset blueprint in the Academy. You can start from today by just making some adjustments to your current food:
- Sugar is worse than Jar Jar Binks. This is the reason why you should cut it down, as well as liquid calories as soon as you can.
- Also, swap out the grains on your plate for vegetables when you can do that.
- Make sure you get enough protein daily. This will help you in rebuilding your muscles and things like that.
Thank you for reading our article. We hope that you are getting stronger and challenging yourself in a completely new way, of course if you had done the exercises. Strength training is actually one of the pillars of Nerd Fitness, and literary, it makes every part of our lives better. It will improve your physique, help you lose fat and build strength and muscle. Of course the best thing is that it can be done very quickly and at any place you want.
You should stick to the routine and do it a few times during the week.
Note how much better you get at it. If doing just one circuit of the workout was really challenging for you, you should read the PS written below:
PS: When you are looking for a lot of bodyweight workout plans, which have different levels of difficulty, as well as high definition video demonstrations of each exercise, boss battles, a full questing system, and a lot more, as well as a full guide on how to eat properly, you should check out the Nerd Fitness Academy for sure.