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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  • tdr

    OK, I’m really really a beginner. I can’t do any lunges without falling over, and I can’t do full sets of any of the other stuff. When increasing difficulty, is it better to increase circuits with fewer reps? Or work on getting up the prescribed number of reps in one circuit before adding a second circuit?

    And what do I do when the day after tomorrow I’m so sore I can’t do much?

    I’ve been doing the interval training and I love it!!

  • Alana

    Dear Lord, this was challenging. But doable! I am a 52 year old woman 5 foot five and weigh 269 rotten pounds. So many work outs out there –even beginner workouts–are just too hard for me and it’s so discouraging. I did as many of each as I could the first round, but then decided to do exactly half for the second and third rounds (though I did do all the dumbell rows with 5lb weights). It took me about 1/2 hour and wow, did I sweat! It was awesome. You are awesome. Thank you so much.

  • Juan Carlos Montalvo

    Thank you so much for this begginner workout. I’ve tried different workouts and they don’t work, because they are very advanced, and then the next day I can’t even walk or move. This workout is simple enought for begginers and for people who are broke *like me*

  • rodgerM

    I hear you, Larry…2 bad knees here, one from arthritis, one from motorcycle accident in 2013. Age 59 now, & I substitue my “side-jacks” for jumping jacks:
    It’s a 4-count exercise, starting position is same as jumping jacks
    1)step left foot out wide to the left, bringing hands/arms overhead
    2) return to starting position
    3) step right foot out wide to the right, arms up overhead
    4) return to start
    That’s one complete “rep”…repeat.

    Not as strenuous as good ol’ jumping jacks, but will still get your heart rate up!

    Hope this helps. RM

  • Chrissie

    Total n00b here, I could only get through one circuit (but I did complete it!) before I was nearly throwing up and almost hyperventilating… That is so embarrassing to admit. Anyway, I did an hour of aerobics after the one circuit to keep moving. Trying again today, hoping I can get through a complete circuit, plus squats of the next circuit. If I can do more, great, but I will do at least that! #alwaysimprove

  • Anulekha Chakraborty

    The workout is great am sweating a lot after doing it 3 times….I just have one question am in bodyweght level 3 workout…so could you help me with my workout schedule please…Should I do the circuit and the bodyweight level 3 abc workout on one gym schedule??? or is there a better way I want to reduce my fat percentage and build strong core visible abs….

  • Luong Le Pham
  • Kerstan

    How long should you rest between circuits? I’m definitely implementing this into my fitness routine (M, W, F – 3 to 5 sets ), as well as the interval jogging ( T, T – 5 to 10 sets ).

    Thanks so much for this!

  • SyUrie Aomori

    Just completed my day 1 of Beginner Body Weight Workout. I was only able to completed 1 circuit. My next day is Thursday, so I will try to complete two.

  • Hey Chrissie! i just completed my Day 1 of the Beginner Body Weight Workout and I was only able to complete 1 circuit as well. Felt like I was able to die. Hopefully I can level up on Thursday by getting a 2 circuit in. #alwaysimproving #statbonus

  • Charlie

    This worked out great for me, starting from sitting gaming for 5+ hours a day and going straight in with “running” (jogging for 100m and stopping out of breath, ×30) and strength training. I could barely do one lot – now, three weeks later, I’ve just done a 4.4k run without stopping and can manage three lots of the strength training comfortably. Absolutely has my thumbs up. Thanks for posting, you’ve saved my fitness with this workout 👌

  • Angie Way

    Starting this today,definitely plan on keeping it up over time. It was hard and I only got through 2 circuits, but I’m excited to get better at it as time passes

  • Lord Of The Nerds

    My Fender Strat guitar weighs eight pounds instead of the 8.3 pounds that a gallon of water weighs. Would that be sufficient for the dumbbell row (as long as I don’t break my nose with the neck of the guitar)?

  • Ta

    Hello. I just completed my first day of this workout and I am whipped! I made it through only two circuits but i did it. I am so embarrassed that I made it through just two. I used to be very healthy and would work out 5 days a week. Unfortunately, I had several major health issues and surgeries. Over time, I spent a lot of time in bed and struggled to get out. But slowly I worked myself out of my bed. With this has come realization of how this affected me. I am the heaviest I have ever been and find myself hating it more and more. So time to keep plugging away and working to be better and in shape. Hopefully I can make healthy progress and begin to love myself more and more. Tomorrow I will be doing a 30 minute walk and then Thursday I will be attempting to get past two circiuts!

  • Mandy Cashman

    I was only able to do 1 circuit, but one is better than none! I will work my way up to 3!

  • nayan

    Diet Tips for Weight Loss Make sure to have sufficient amount of water throughout the day. Ideally 8-10 glasses.Aim to achieve and then maintain your ideal body weight.Avoid oily, fried and spicy food.

  • Gary Denton

    Did it! Had to modify the lunges and jumping jacks due to arthritis in my ankles, but it still kicked my ass. My experience level is low, but I completed P90-X about 5 years ago. Went right back my sedentary lifestyle, so here I am. That was my montra during the workout: “I did P90-X!”

  • Gary Denton

    As long as it attached to an amp at full distortion. You might find some new power chords.

  • BrettVet

    This was really helpful in getting me started. Thanks, NF Steve!

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  • Steve Jones

    My wife and I started this evening. I did 2 circuits and my wife did 1. We will try for 1 more circuit each next time.

  • Tony

    hi. are these methods still up to date?

  • hemant

    Bro ure doing dumble rows completely wrong and u rarely did jumping jacksj acks….dont know why people are interested in this workout

  • Idriss Mamodaly

    ahha good beginner bodyweight workout. in general i do a strenght training tuesday and friday, and do other stuff like swimming every saturday, deep streching every other days and animal walk. ah and i highly recommend animal walk its really fun

  • Mariah

    Circuits are a great way to mix in cardio and strength training! Do you also recommend doing any weight lifting?

  • Li Lan Fang

    Which muscles does this exercise affects?

  • Alex Borrill

    So I gave this a try and I really struggled to finish a circuit. Also I’m not sure I did it right like my squats, my body kept leaning forward and I couldn’t stay straight and I couldn’t do a proper push up like I physically couldn’t push my body up at all. Any advice for a newbie?

  • Tony

    You say do interval training i.e cardio in between strength training…..well is that not working your muscles also????

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  • Samantha Butler

    Total beginner to strength training & just did 2 rounds of it! After 3 kids in 4 years it’s time to lose 50 lbs. How many weeks should I do this before moving onto the program?

  • That_One_Guy

    Could you add crunches and sit ups?

  • Bouncyrubberball

    Hey! Should this be a daily exercise? Or should I do it once every alternate day? Rank beginner here.


    thanks to whoever provide these infos…
    and don’t stop ….. because you are really motivating me , a person who just wants to lose weight. hihi

  • KristenH

    im a beginner to fitness, and i found this article and vieo very helpful. it wasnt to over the top for a newbie like me. thanks for sharing.

  • Leah

    Good workout! I can only handle 1 circuit at the moment, but hopefully I can build up from there. Thanks for posting this!

  • Matt

    Hey what stretches do you recommend after this workout?

  • Christine Grobler

    Hi, Am going to try it. Have been doing 5 minutes of light exercises ending with a 45 sec plank for a couple of years and now am realizing I should do more. You have helped – thank you. Will let you know how I do. Christine – 64 today.

  • Judith Favia

    I am 69 and just found this site from the Summer Tomato blog. Love the advice about just doing something, then doing it again. Four years ago I found Zumba Gold and loved it. Now I do three classes of Zumba a week. Two years ago, tried kettlebells. Still going strong on those, 1 – 2 times a week. One stretching and balance class per week. Nope, I can’t swing the weight a 25 year old can but I want to reassure you that so much of what you feel is impossible is a story in your head. I am a couch potato who finally figured that out at 65 – duh!

  • Saivite Wilson

    Love the philosophy. Was looking for an at home workout that I can do! Looking forward to a 2017 Camp. I am in Atlanta, so making plans to come ;0) – thanks again!
    PS. Is it wrong that I found it funny that you say “ass” ? Keeping it real yo ;0)

  • TrepTiger

    You’ve got some good stuff, but do not leave out the back & biceps, or let them be as lightly done. Pull-ups/chin-ups are going to serve the body better in the mid to long run.

    Injuries happen, no matter how carefully we train or what method we use. Calisthenics will not avoid injuries. Here are two of the more common injuries and some methods to treat them.

  • Jonathan Paul

    Getting back into fitness after sabbatical and I did this circuit in about 13:30, but I used a barbell for rows, so those took half as long as they otherwise would have (I did use 100 lbs. though).

  • I haven’t exercised in months and man did this kill my inner thighs! They’re gunna be sore tomorrow. Feels good to be sweating again, though!

  • I’m hoping I can get some recommendations for alternate exercises for the lunges and the pushups. See, I had a major knee surgery a few years ago (not a replacement, they moved a tendon 15 mm laterally) and can’t get down on the floor to do pushups right now (I weigh 295 pounds, kneeling on the knee they did the surgery on hurts, and I’m not strong enough to get up one legged). Hopefully I can do pushups in the future, but right now I can’t.

    I can do lunges, did them in pt while recovering from surgery, but they make my knee click and are uncomfortable to do.

    I don’t want to leave out those exercises entirely, because I know that would give me uneven training.

  • Dominica Smith

    I really want to start working out to get back in shape but my money Is very low and the things I can afford to eat aren’t great at all would it be affective it I worked out after I eat about an hour or 2 after to burn the calories I just ate?

  • Nick McLaughlin

    N00b here. You say that I shouldn’t strength train two days in a row, and then that you do this “interval training” thing. But your interval training article says that interval training is not for beginners. What should I be doing on my non strength training days?

  • Matt

    Well I am trying to get into the head space to do this, 42 this year, 3 bulging discs in my back and arthritis apparently to my CT scans last week….. I am time poor, usually out of the house 12 hours day, so I just need to get into the right space to make myself do this to become a habit……. and then move from there.

  • Soren

    I came across this a little later compared to everyone else but, I was at least able to make it through two circuits. On the second circuit I pushed myself a little harder but unfortunately wasn’t able to make it to do a third. A new goal I have for myself to try next time! 😀

  • Bowerman Winburn

    If you are looking for the best workouts guide you should check these guides from Unflexal .

  • Satan

    Okay, wow I just happened to stumble upon your site, when I typed in workout at home with just pushups, honestly I dint expect to find such a judicious video . I’m pretty sure Its not for me … I could try, but I’m really really a beginner just been a few weeks since I started with pushups, (The normal one) and I didn’t consult any physician. I do like about ten pushups , two or three reps per day , the first week was just ten one day,,yeah I’m “that new ” to this..But I really don’t find the time (Because of my part time internships ) and I’m also really really shy / embarrassed to go the gym in near my home, Cus I have like a superbly anorexic built frame. I din’t consult any physician about working out , and I suppose the persisting little ache in my shoulders , is natural?

    What I’m trying to ask is, I’m not confident whether I’ll be able to build muscle at home at this pace with only pushups, I’m not planning on giving up since I just started. Can you please provide me with a few insights to help me built at-least a little bit of muscle with just a repetion of pushups and maybe different variations, before I really hit the gym for extending my workout ? and Oh, I’m a 21 year old female. I suppose you’ll need to know my gender cus the workouts affect women differently?

    Again, absolutely helpful video ,will try that out maybe in a months time , when I’ve at-least averagely got a handle on the pushups ! Yes I’m aware that my comments out of topic. But, I suppose you could advice a few things since you’re at home workout person too and clearly , very clearly I need the help !

  • Angela Maldonado

    I’m trying to figure out why you stated that we were doing 5 exercises and then did 6… I’m trying to figure out which one didn’t count… I watched a couple times to make sure i wasn’t missing something… and I still didn’t notice the shorts…