Beginner Body Weight Workout: Burn Fat, Build Muscle
So you want to get in shape, but you have no gym membership.
That’s fine, screw gyms!
They’re loaded with chumps, meatheads, pushy salesmen, and people who suck at working out. (If you DO go to a gym, here’s how to make sure you DON’T suck at working out). Luckily, you can burn fat, build muscle, and get a great workout using just your body weight. Learn why cardio is one of the least efficient methods of burning calories, and how you can get a lot done in a little bit of time. By doing body weight circuits, where you complete one exercise right after the other without stopping, you’re both building muscle and getting a cardiovascular workout.
Why Body Weight Circuits Kick Ass
What makes body weight circuits work so well? Every exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories. Check out this interview from Jason Ferruggia and Alwyn Cosgrove, two fitness gurus whose opinions and research I highly respect. Essentially, circuit weight training burns more calories than interval training, which burns WAY more calories than steady cardio. Essentially, if you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy use of your time.
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 parents’ basement, wherever. As always, make sure you are cleared by your personal physician for physical activity before attempting these exercises. Proceed at your own risk!
Beginner Body Weight Workout
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, you 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. 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, that gives you something to build towards.
Before you start, 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. If you’re strapped for time, cut short your workout, not your warm up. You can run in place, jump rope, do a few push ups, pedal on a stationary bike, jog up and down your stairs, etc. 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 do:
Beginner Body Weight Circuit Video
And so you can write it down, here is the write up for the exercise routine.
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 dumbbell rows (using a gallon milk jug)
- 15 second plank
- 30 Jumping Jacks
After you’ve completed your workout, make sure you stretch. 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 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. You never want to do a strength routine two days straight (of the same muscle groups), as your muscles haven’t had time to recover.
Along with this routine, you need to make sure you’re eating properly! A good workout and crappy diet will not get you anywhere. Lots of real foods (fruits, vegetables, lean meat, nuts, etc.). Eat natural, whole foods whenever possible, and leave the soda, candy, and junk food out of your system. Your diet is at least 80% of your success or failure.
Help Me Help You
Alright guys, this is the first of many videos hopefully. I would love your feedback on a number of things: what worked, what didn’t, what needed more explanation, less explanation, etc. If you go through the routine this weekend, please let me know what you think of it and what you would change if you could.
Leave a comment and let me know how it was for you, and your fitness level (total n00b, beginner, some experience, etc.). If you can get through all three circuits, let me know how long it took you.
I’m going to start doing more of these if they’re popular and helpful, so let me know what I can do to improve. If you have requests, I’ll take those too (email me at Steve@NerdFitness.com). If you have a YouTube account, you can subscribe to the NerdFitness channel, which will alert you any time I put out a new video.
If this routine is too easy for you, I have an Advanced Body Weight Circuit coming next week that will kick your ass.
-Steve
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picture: Joe Shlabotnik
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Good work on the video – you should definitely do more of these, your delivery is much more pro than most of these I've seen. Hit me up if you need any production advice – that's what I do when I'm not kicking people!
I think you mean cardio is one of the least efficient ways of burning calories?
One thing I'd add is to consider doing a routine like this with one or more other people. You'll challenge each other and push harder than you would on your own, and you're less likely to cheat with bad form if someone else is watching!
Hey thanks Evan!
Yeah, definitely did the double negative thing there. I guess that's what happen when you finish writing at 3 in the morning. Fixed it. Thank you.
Good call, I think that's why boot camps are becoming so successful these days. When you're in a group of 10 people, you can't cheat and get away with it.
-NF Steve
Good stuff, Steve. I've been studying to your video. I'm leaving the country for 3 weeks and won't have access to a gym, so this will be a good way for me to stay in shape while on vacation. You look good on camera. It Donned On Me will have to find a way to feature Nerd Fitness in our project.
Awesome vid! How about “pushups for dummies”…lol…as in, why is it so hard to do a pushup?
Dude – I think you had your shorts on backwards…
Seriously though – great video. I'm definitely going to try using a milk jug.
Thanks Tony,
I'll put up the advanced workout on Monday most likely, you can incorporate exercises from that too depending on your out-of-town surroundings.
-NF Steve
Hmmm, I'll see what I can put together.
I also need to find a way to add some more nerd to these videos. Maybe dressing up like Optimus Prime while doing squat thrusts would do the trick…
-NF Steve
Yup, shorts were definitely on backwards.
Wearing them the right way isn't helping Vandy win any basketball games, so I figured I'd try reversing them.
…or I just put them on backwards like an idiot and noticed after I had already filmed everything. Awesome.
Nothing says “professionalism” like wearing my clothes backwards. It worked for Kris Kross.
-NF Steve
Excellent video sir. For the record, a gallon of water/milk weighs 8 lbs, and the same amount of sand is about 13 lbs or so. You can even use a toddler if you need a bit more weight. Recommend using your own child, strangers typically won't understand what you're trying to do.
Amazing quality video! You were easier to understand, and your lighting was better than 90% of the exercise stuff I generally see on youTube.
For anyone else using http://www.dailyburn.com (Steve mentioned it a while back), I added this workout on there: http://dailyburn.com/workouts/124236-Nerd-Fitne...
Awesome job, Steve. You're a Tony Horton in the making. WooT.
Another thing you can do is take a carry-on suitcase and fill it up with text books and use that as your dumbbell. As the days go on, just add more books.
-NF Steve
Hey Jacob!
Thanks for the kind words, and thanks for setting up that workout on DailyBurn!
I definitely have some more videos in the works.
-NF Steve
haha, thanks man.
-NF Steve
Are those Vibrams I spy?
Cool video.
I was going to do one in line with doing Triathlon cross-training. Well, at some point when I don't look like a complete tool doing them.
Hell yeah those are Vibrams!
As far as not looking like a tool, you can't win. You will always think you
look like a tool, sound like a tool, act like a tool, etc. That's how I
view myself on camera. Eventually you get used to it. Drinking heavily
beforehand helps (just kiddng).
-NF Steve
Jose and I don't really kick it, either. A beer once in a while, but I got all the partying out of my system when I was 19. : Nothing redeeming about being hung over.
Great Video Steve. You have a great sense for what the average “nerd” is looking for in fitness.
Love it! More of this please! You're going to have to try harder to convince us real nerds that you're one too, though…
Also, is it really necessary to warm up for 10 minutes? That seems about as long as the whole three circuits. I want workout that won't waste my time, and this kinda loses its efficiency angle with that much warm-up.
Hey Ryan, got two more videos coming tomorrow.
As far as the warm-up goes, you can get away with just a 5 minute warm-up, but no less than that. It really depends on your status coming into the workout. If you just woke up, or you've been sitting on your ass all day, take the full 10 minutes to get yourself warmed up or you're just asking for injury.
Your muscles are like giant rubber bands. If you put one in the freezer, and then try to stretch it out quickly, it's going to snap. Stick it in the microwave (don't actually do this), test out its flexibility, and then stretch it out quickly and it should just stretch, not snap.
As far as me being a nerd, I'm quite confident I could pass any sort of nerd initiation test put in front of me, as I am quite a nerd.
-NF Steve
Hey Jeff, thanks for the kind words man!
-NF Steve
Ok, I can handle that. Thanks for the info.
Didn't mean to check your nerd card — it was a veiled compliment.
I've read enough to know you've got the gene.
Hahaha, it's all good man, I'll gladly take it as a compliment.
-NF Steve
Any alternatives to the jumping jacks? I really like this workout, but I live in a second floor apartment and I don't think my neighbors would appreciate the jumping very much…
Thanks!
Hey Jeff!
Thanks for the comment man. Is it just a two floor house? or do you live in a building. How close are you to the stairs? Running up and down them instead of JJ's could work. If you're not near the steps, how about some karate kicks (10 with each leg)? Arms up, twist your hips and kick with some power. Throw in a punch between each kick and you got the arms and legs working.
-NF Steve
When I did this workout for the first time this morning I realized that I don't know how to stretch anything except my legs, because the only serious stretching I've done was to help me kick higher in karate. If you have some ideas for stretches they would be greatly appreciated!
Jacob is there a way for me to add the workout you created to my dailyburn profile? I can't seem to find a way to do it without having to add each individual item from scratch again.
Hey, steve passed this on to me, and I sent it back to him, but I know he's busy “working” right now
I transferred the 'Custom Workout' to a public 'Program' for both this and the Advanced one. should make it easier to add it to your profile: http://dailyburn.com/workout_programs/351511-Ne...
I noticed that you only have 10 dumbell rows once in the circuit. Shouldn't it be 10 per arm?
Hey Don,
Yeah, it's 10 per arm.
-Steve
Hey Sea,
Here's a great resource on how to stretch what muscles you want. They even
throw in a chick in a bikini for you. Just pick the body part you want to
stretch and read about it!
http://www.bodybuilding.com/fun/stretches.htm
-Steve
Steve,
Excellent article. Tried the Beginner's circuit this morning. I'm 33, work at a desk job, and have been wanting to get in better shape but have a hard time finding time for the 'traditional' methods between work and family. I liked the fact that I was over and done in less than 30 minutes…
As for the workout itself…I thought it sounded easy….but I tend to forget I'm not 18 anymore. Made it barely through 2 circuits (very sad…but that's what I get for living a sedintary lifestyle for the past 15 years). The squats and lunges were the worst part for me (barely walk back up the stairs to shower…). I'm gonna 'try' to do this every other day…and do the Interval running in between.
-Len
Dude, just did this with my 5 year old while my 2 year old watched. This kicked my butt and my 5 year old is still bouncing off the walls. Wish I had a third of his energy! I'm so out of shape I only made it through one round. At least I have a goal!
I feel good though. I added 10 pushup burpees with foot chopping to the end. That's what killed me.
Love it Todd!
Wish I had a video of your kids watching you do this. Turn on the camera
next time, could be youtube worthy should anything funny happen
-Steve
I am a 48 year old housewife who is very overweight with asthma and arthritis in my knees. I can't afford a gym membership and stumbled across your video while looking for an exercise routine I can do at home. I really want to give this a try but my problem is with the push ups and the plank. Since I have arthritis in my knees it is very difficult for me to get down on the floor to exercise, any ideas for substitutions here.
Thanks for the comment!
The absolute FIRST thing you need to get under control is your diet – once
you get that under control and the weight starts to come off, the stress on
your joints will be far less. Can you afford an exercise band or two?
Shoot me an email at steve@nerdfitness.com and we'll discuss which ones are
good and maybe some other options for ya!
-Steve
Did 3 rounds – good alternative for turning the heater up. What's odd to me, is that the squats and lunges affect me the most (thighs), although I tend to cycle daily at around 20 mph. Pushups and plank are easiest. Did the DB row with a small side table.
Greetz.
Hahahaha, I think the reason those squats and lunges got to you is probably
due to the fact (if you went low enough) that those exercises really
activate your hamstrings and bring your but into play.
Cycling really only works part of the leg, as it's not a complete range of
motion (if you mapped out the path of your legs on a bike, it's very similar
to a half-assed squat, which is why these exercises will be great for you!
They'll build up your hamstrings and keep you from getting too overloaded on
the quads (which can result in injury).
Thanks for the comment!
-Steve
Hi again.
I forgot to watch the clock on previous reps. I just did my 3 rounds in 9m42s. Tempo was similar to PE class in high school (10 years ago), I guess.
As for nutrition, I haven't had any kola (see, I don't even know how to spell it anymore) or other sodas for about 4 months, cookies maybe 2, 3 a week. I already drank a lot of water, have some energy drink when longer rides are the case (+2h). Food varies a lot, but try to keep track of what goes in, in terms of quantity/frequency, calories, salt, sugar, proteines, carbs,…
Hi again.
I forgot to watch the clock on previous reps. I just did my 3 rounds in 9m42s. Tempo was similar to PE class in high school (10 years ago), I guess.
As for nutrition, I haven't had any kola (see, I don't even know how to spell it anymore) or other sodas for about 4 months, cookies maybe 2, 3 a week. I already drank a lot of water, have some energy drink when longer rides are the case (+2h). Food varies a lot, but try to keep track of what goes in, in terms of quantity/frequency, calories, salt, sugar, proteines, carbs,…
Hi, I'm Blu. I stumbled across your video while on youtube looking for some body weight exercises. I just wanted to let you know that it kicked ass. I only made it though twice, but I will work up to the full thing.
I have one question, though: I'm sore as a mofo today. Is it pretty safe to do it again tomorrow?
Love the site; so glad I found it.
Thank you!
Blu
OH, wait.
I do have another question. I feel like I'm radiating heat, which is unusual for me. For the last 7 year or so, I've been cold. Does that mean anything?
Let me explain my thought process about that, and if you can confirm or deny, or otherwise educate me, I'd really appreciate it.
I'm 27 now, but back when I was in high school, my goal was to move out of the south to somewhere cold, because I was ALWAYS hot. I was in much better shape back then. Over the years, I've gotten colder and colder. The more I thought about it, the more and more out of shape I was getting, too, as I graduated and eventually ended up landing desk jobs.
Could this or does this affect how cold or hot you feel? It seems to me that if more muscle = burning more calories, even at rest, that this could make you feel warmer, in general. I have no idea. Just bouncing thoughts around in my noodle.
Thanks!
Ok, so no need to answer me about working out today – my body is letting me know. I could do upper body or something, because the soreness there is slight (almost nothing), but there's no way I can do more squats. I'm so sore in the legs! It hurts to go up and down the few stairs that I have. I'm grunting and groaning like an old lady while trying to do things that I never used to give a second thought to. LOL Those things kicked my ass! (In a good way, of course). I think I should be ok to try them again the next day that I'm supposed to do this workout. We will see.
I know that it's not exactly related, but if you could answer my other question above, that would be great. Of course, no rush on that one. When or if you have the time.
Thank you!
Hey Sassaboo!
Thanks for the comments – yeah, I would definitely take a few days off before trying to do it again, you need to give your muscles time to rebuild and recover. If you're sore today, I have a feeling you're going to be REALLY sore tomorrow!
As far as your other question, unfortunately I'm not qualified to answer that question – I'm definitely no medical professional, just a guy who likes to exercise and help others do the same.
I would check with a doctor or maybe find a medical community online who you could ask. Hopefully this helps!
-Steve
Thanks for the great video and workout ideas! I do have a question for you. I have really bad knee pain due to a horseback riding injury when I was a kid. Do you have any suggestions for exercises I could use to replace the lunges and squats that might be easier on the ol' gams? Thanks again!
Thank you for this. I've been biking and lifting weights, and felt stalled in my progress, so I wanted to throw something new into my workout mix. The first time I tried this I swear it nearly killed me, I couldn't make it through a single circuit. I was sore for two days. Second time, I got through one circuit plus another set of pushups. By my fifth attempt I was able to get through two circuits.
What holds me back now is my asthma. This really inflames it, and I'm gasping to breathe, and my pulse oximeter shows my blood oxygen is plummeting to 91%. I think ultimately this will improve my cardiovascular system, though. The thing that gives me the most trouble is the plank, I can barely breathe at all while holding it so I have to give up at 10 seconds even though my muscles could hold it for longer.
Anyway, I know this is working because I'm better and stronger every time I tackle it.
OK, so I'm in horrible, horrible shape. I'm not overweight — I'm actually at a pretty perfect weight for my height, I think — but I have basically zero muscle and no stamina whatsoever. I work from home, on the computer (all you geeks should check out Fandomania.com!). All my hobbies are on the computer or the TV (either watching or playing video games). I leave the house to go to the grocery store about once a week, and occasionally to go to a restaurant, etc., but it's not uncommon for me to go like 3 days without leaving the house at all. So I am TOTALLY OUT OF SHAPE. It's sad. I realize this. I've never been athletic, but I used to do musical theatre (lots of dance) and was on the dance team in high school, and did actually go to a gym for a while in HS, so I have some experience with exercise.. just not in the last 10 years or so.
I wanted to get in shape but needed something that would start me really slow, that didn't require a lot of equipment or anything. And it had to be something I could do here to make me stick with it (including walking outside, because I live in Florida and it's usually either too hot or rainy to take a walk outside, plus my neighborhood sucks and I don't really feel safe walking here). Soooo, that's where you come in. My friend Brenda (BrendaIsBored) recommended you to me and here I am!
I did this workout yesterday, but waited till today to post so I could give an accurate report of my soreness level. Well, I'm sore. Super crazy sore. I only managed to get through two circuits, and actually, the second circuit I only barely got through. But I did all the reps. Also, I made some extra modifications since I'm starting in such bad shape: I used two 2-pound weights (held together) instead of the jug, since that was just too heavy for me. And for the pushups, I did them on the stairs as you suggested.. maybe in the e-book? Or somewhere else on the site, I forget. I used the 3rd step.
Oh, also for my warmup, since I didn't want to walk/run outside, I just walked (briskly) in a circle around our living room/kitchen for about 8 minutes (before that I tried jogging up & down the stairs but that was kinda killing my legs so I decided on something a little easier). I think the whole thing put together was about 30 minutes, but I kind of forgot to stop the timer at the end (after stretching) so that's an estimate. It'll probably be more efficient once I get used to it, since I had to keep looking at the list. Speaking of that, to make that part easier, I made an easy-to-read PDF of the exercises and put it on my iPod. I went ahead and made one for the Advanced workout even though it'll probably be like 5 years before I get to that =P just in case anyone else wants to use these:
Beginner: http://is.gd/dhY98
Advanced: http://is.gd/dhY9J
Hopefully I'll be able to do this again tomorrow. If I'm still this sore probably not, but maybe I'll be better by then. If not I'll do it as soon as I'm able!
This did not look very hard at first, but having just done 2 sets, wow. It gets you going, doesn't it? This is just like the training they used to make us do in kung fu classes–calisthenic circuits. This was a great workout. Hopefully along with fencing it'll have me doing well. Thanks for the video!
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So I tried this workout the day before yesterday, took yesterday and am still sore today, should I do it again today despite being sore, or will I injure myself?
Thanks for the vid. Don’t know when I last did jumping jacks….