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. Because why not!

Commercial gyms are tough places to work out anyways:

They’re home to pushy salesman, intimidating jacked dudes grunting into a mirror, and other members that aren’t very welcoming.

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

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 way!

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 people:

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 Coaching, 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 well?

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

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 Program and the NF Academy, 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 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 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:

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 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 little bit of sweat never hurt anybody.

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

  • 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 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 diet!

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 basics:

  • 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 can.
  • 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 training!

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 place!

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, read the PS below.

We’ve got you covered!


PS: If you’re looking for tons of bodyweight workout plans (with different levels of difficulty), high definition video demonstrations of each exercise, boss battles, a full questing system, more than a dozen more workouts, a full guide on how to eat properly, and a supportive online community, check out the Nerd Fitness Academy!

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

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


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  • Carrie

    I’m afraid to try it. I’m afraid I won’t do it correctly, that I won’t be able to complete the workout or that I will just give up. I seem to always give up. The doctor said I need to lose 2lbs a week until I have lost the weight. But he didn’t give me any directions on how to do it, so I’m on my own. I’m 225lbs and I should be around 130lbs. I spent most of my 20’s drinking soda and playing DAoC, the best game ever. I was very thin. I had my twins, gave up the soda and the game and became a fat housewife. I feel bad for my husband. He’s in great shape, runs, walks and works very hard. I’m lucky to have such a good looking man in my life. I want him to be able to say the same thing. Except the man part lol… what am I so afraid of? Probably failure. I don’t know how to get past that. Any advice?

  • Michelle

    The plank will be the death of me. I’m very top heavy. (Putting it nicely) Is there anything I can do to replace or make this easier until I build up my upper body strength?

  • Great video and info, Steve. Just starting to get into your site and all that it offers. I love it. Did I hear Carbon Leaf on the video?

  • silverwolf64

    I’m not the author but I had a cross country coach who made us do core/abdominal workouts all the time. An easy way to modify the plank is to go ahead and put your knees down, you’ll want to keep your body at a bit of an angle to keeping working the core though.

  • Comaye Graham

    Awesome workout Steve. I’m new to the rebellion just completed day 4. I’ve got some experience working out on and off over the years but I’ve been inactive the past few years resulting in a big gut. I almost gave up on the 2nd round but I sticked to it and completed all 3 in exactly 20 mins. Aiming to get down to like 12-15% body fat. Thanks for the work you’re doing.

  • mynty

    I like this basic set of movements. However watching you get up and down makes me a little sick. You see I am 67 and have way too many problems including a knee that needs replacing and a body that will not just jump up and down. I am seeing a nutritionist and trying to get my diet on line. I walk in the supermarket with a basket to lean on for balance. Yesterday I walked 1/4 mile with a rest midway. This is the longest distance I’ve walked in a long time ( half up hill and then back down). But your floor exercises are just too hard for me to get down there and then back up from. I’ve had both shoulders operated on and one knee replaced (the other needs it according to the doctors) and my hips don’t work well. I am very overweight and have diabetes as well as other problems. Is there help for me????

  • Jmsintexas

    Just did it for the first time. Looks so easy and effortless in the video. I got through one circuit, and that’s only because I cut the lunges short. Can’t wait to do it a little better in a few days.

  • Diya

    This is a great beginner’s guide! I have a question. I want to work out mainly just to increase my stamina and build some muscle (not lose weight). I’m concerned if there are any vitamins that we would need to take while doing this routine. I get tired easy and my mom often comments that I’m “weak”. Not sure if you can answer this but just want to put it out there!

  • Nice, I appreciate that you take into consideration peoples issues and give alternate workout suggestions without judgement. Makes it easy to hear what you are saying. Keep up the great work.

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  • I’d like to sub “let me ins” (door handle pull-ins) or under-table pull-ups for the dumbbell rows. Is that an appropriate substitution?

  • Gayle Abrams

    My doctor gave me 3 exercises to do when I started working out: Squats, bench press (because I couldnt do a push up) and overhead press. I did these three for months, adding weight, but I started getting bored. I did this beginner body weight workout because I was trying to mix it up. I didn’t think it would be hard as I was doing 110lb barbell squats, but man was I sweating! I felt really good after this and I was able to do push ups! Thanks!

  • Vu Hoang Dao

    Steve, so how heavy does my juice bottle have to be to become a dumbbell

  • Kami

    Could I do each exercise to failure or is that detrimental to progression?

  • sureshwalsh

    Good post. You have kept it very simple and the one thing I liked very much is when you said “You build muscle when you rest”. Being new to workouts, I always think that I need to workout daily. I am going to have an off day here and there to give rest for my muscles and allow it to grow. Please visit my blog at and provide your thoughts on the list of high protein foods.

  • Hey such an nice post. These exercise is important for beginner’s.

  • Isaac Grosof

    Thank you, this was quite useful.

  • J.S. Faulkner

    Thank you so much for this. Not only the gymless exercises, but the geek themed program, it’s really helping me stick with it so far. 5 day streak isn’t long but trust me it is for me.

  • J.S. Faulkner

    I would say you’re getting in your own way. And I would only say that because I do the exact same thing. The best advice I’ve gotten so far is to not depend on motivation or be deterred by fear. Not doing the exercises correctly is better than no exercise at all. (Within limits, don’t overdo it.) If you’re really that worried about it, shell out $100 once to go see a doctor specifically about how to work out properly. Or join the YMCA for a month and take advantage of their training program just long enough to know how to do things. I hope this helps a little.

  • Hi Steve, your blog is really nice and informative. But Steve u most doing something wrong. If you do three to five sets of a few different exercises that hit the same muscle groups u will gain. To much will give u joint problems later in life.

  • Josh Black

    Just found nerd fitness a few days ago and I absolutely love this. Me, my wife and even my kids are into this.

  • cinder1freq4n3ella

    Would it be good if I did this in the morning and then maybe a 30 minute cardio later on in the day? And say, if I did this routine one day, what muscle groups/routine could I train the following day? ..(if I wanted to do some strength training two days in a row)

  • Casper

    This has been a really good place for me to start (I am total n00b). I had a lovely friend do it with me sometimes. For us ladies who are a little light on the upper body strength, 10 pushups is laughably hard. I opted for elevated pushups, which are a little harder than the knee variation and much more likely to get me into the shape I need to be able to do proper good-form regular pushups.

  • Julianne

    hi, I was hoping you would be able to give me advice on how to build muscle and lose fat most effectively. I am 5’6″ an weight between 112-115 and would like to tone myself more. This work out was helpful but is it the best one for my goal?

  • Donalbain

    I am about to start this regime so wish me luck! But I will be exercising alone, and I have a question.. how important is “form” and how can I make sure I am keeping it up while working?

  • Diaris

    Dumb queen

  • Belasaurius

    Is there something to sub for jumping jacks?I have metatarsalgia in both feet and jumping up and down ain’t the best thing for that

  • James Oldfield

    What do I do if I just want to work out my muscles without losing weight? Can I get strong muscles without losing weight and becoming not fat? I don’t want to change my diet. I don’t care if I die young of a heart attack. I just want to work out my muscles to stop them from hurting and so that I can carry groceries cos right now I can’t walk much and I can’t really carry anything.

  • James Oldfield

    The punching/kicking thing he mentioned.

  • anthony

    Hi I tried many programs I never had any luck until a friend of mine from college told me about a program called Critical Bench this is the best program every it’s amazing…

  • Jessica Cross

    Yea! I did it. I have been trying to get myself to start lifting weights (or body weight) again for a while. I’m really hoping The Rebellion can help me stick with it.

  • Awesome post! This is a great starting point for aspiring trainers!

  • Dillip Mohanty

    This one is a beginner strength workout. Please share some beginner cardio/intrval training ex which i can alternate with this.

  • Paleo chic

    I am a paleo fan and like the workout routines. I’ve started using the 8fit app. It is a different brief workout each day most last less than 15 mins. And work different areas of the body.

  • frenzy

    Hey Steve,
    Great video! I just wanted to know, is this workout combined with a diet enough to lose fat?

  • Rajput ABHISHEK

    Hey there First off all thanks for this video.I just wanted to know that i did those body squats for first time and i can do 20 of those but after doing them for 2-3 days my thighs started paining.Should i continue or stop doing those?

  • Penny Ekegren

    I am 64 years old and like to walk. But I have gained weight since I retired and I admit that I have been eating quite badly.
    I’d like to get in better shape, lose 40 pounds, and look better in clothes that don’t look like they were made for fat old women!
    I just did the beginning weight workout two times through. I did the push ups against a wall, standing up. There is NO way I can do a plank AT ALL right now. So I got into a push up position on the floor and held it for 15 secs. The jumping jacks weren’t pretty. I have issues with both my knees and my back- so I am a bit afraid of injury. Any suggestions? I’ll take it slowly!!
    But I believe that you are never too old to improve. Just remember that some of us cannot even do what you are asking and need to modify even more than you suggest in the video. Hopefully, I’ll get there though!!

  • Vincent Proud

    I find these ‘easy’ to do, as in I’m more than physically strong enough to do them, but I get out of breath so easily. I can only do 2 circuits before I’m ready to die, but my muscles don’t hurt or feel really anything.
    What do?

  • This is a nice article I read on weight loss. But I personally found the ab lounger is helpful for busy professionals. You can have a look at there.

  • Asena Seven

    Hi Steve, is there a version of a beginner’s workout at the gym with weights? I struggle A LOT with things like lunges, especially at 280lbs my thighs almost always are sore the next day.

  • I love this video.I have a suggestion for your diet .Why not you trying Paleo diet ?

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  • Brandon Phillips

    Used to be in great shape but that was twenty years ago looking for a good place to start again this looks great maybe add a few more reps to everything if it doesn’t fell like enough but gives me a good place to start I will try for a few weeks and check back in thanks for your time

  • suzeego

    Thank you, did my walk today and your workout. Been away from the gym for a over a year since I was in a car accident. Your workout is perfect for getting back to it.

  • Priti

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  • Chloe

    Thanks for that I quite enjoyed reading it. You’re very straight forward with how you explain things. I’ll keep a look out for any future blogs you do 🙂

  • Elizabeth

    Great videos! Very informative and this was right up my alley. My only criticism is that the music is a little distracting. Maybe find some without lyrics?

  • Hey, I am considering giving this a go, just one question. Is diet really a big part of it, I know for starters I can give the rest a go but I don’t think right now I would be able to do a diet.

  • Larry Gorr

    I’m 66 years old with a bad right knee, is there something I can do besides the jumping jacks, the other parts of the beginners workout I can do. Thoughts anyone?

  • Isobel

    I’ve actually enjoyed doing this, which was honestly something I never thought I’d say. I didn’t start it to lose weight, I just wanted to get in shape somehow. The first time I tried I managed all three, but I also felt like I was going to fall over and die after. Now its been two weeks and I still feel like I’m going to fall over, but not like I’m going to die so I’ll assume I’m doing it right! ☺