Are you looking to start exercising and get in shape without having to leave your house? As your fitness guide, I am excited to share with you a fantastic bodyweight workout routine that can be done ANYWHERE: in your living room, at a park, or even in a galaxy far, far away… These are the same workouts that we create for our busy Online Coaching Clients, and I am thrilled to share them with you today!
Let me help you build a bodyweight training program tailored just for you! Let’s take a closer look at the different components of this workout and get started right away. Don’t forget to download the Beginner Bodyweight Workout PDF to track your progress and level up at home. You can get your hands on it by joining the Nerd Fitness Rebellion below:
Get Your Beginner Bodyweight Routine Worksheet. No Gym Required!
This workout can be completed at home without any equipment needed. Avoid common mistakes that people make when doing bodyweight exercises and learn how to finally achieve your first pull-up. Let’s dive right in!
Can Bodyweight Exercises Help in Building Muscle Mass?
The answer is yes! Bodyweight exercises are effective in building muscle mass, provided that you incorporate progressive overload into your routine. This involves consistently challenging your muscles to get stronger by increasing reps, decreasing rest periods, performing more difficult variations of exercises, and increasing time under tension. Our friend Jimmy here achieved great results using bodyweight exercises in his apartment, and you can too!
By following the right program, such as the Beginner Bodyweight Workout, you can make significant progress in building muscle mass. Let’s outline a basic home workout that can be done anywhere, whether it’s in your house, at a park, in your basement, or even on the moon!
Beginner Bodyweight Workout Videos & Exercises
Here is our recommended Beginner Bodyweight Workout (2 Circuits):
– 10 Assisted Bodyweight Squats
– 10 Elevated or Knee Push-ups
– 10 Dumbbell Rows (using a milk jug or other weight)
– 15-30 Second Knee Planks
– 10 Bodyweight Good Mornings
– 20 Walking Jacks
For a visual representation of this workout, refer to our fun infographic below. Additionally, we have an earlier version of this workout from 2009 (3 Circuits) for those who prefer a different routine.
You can complete these exercises in a circuit routine, performing each exercise in succession without taking a break in between. Once you finish all exercises in the circuit, repeat it again. If you feel up to it, go for a third round. It’s important to listen to your body and take breaks when needed.
Do I Need to Warm Up Before the Workout?
It’s advisable to do a Dynamic Warm-Up before starting your workout. This involves preparing your muscles for movement and increasing your heart rate. A simple warm-up can include jogging, marching in place, jumping rope, cycling on a stationary bike, punching and kicking, brisk walking, or swinging your arms and legs.
You could also do easier variations of each exercise in your workout for one round to prepare your body for the main workout. After completing your workout at home, remember to cool down and stretch.
How Often Should I Do the Beginner Bodyweight Workout?
It is recommended to do this routine 2-4 times a week, with 48 hours of rest between workouts. Remember that you build muscle during rest periods, so avoid doing strength training routines for the same muscle groups on consecutive days.
For a well-rounded training plan, consider mixing strength training with activities like walking, hiking, or yoga on alternate days. Consistency is key in achieving your fitness goals!
Now, let’s delve deeper into each exercise included in this workout and ensure you’re performing them correctly for maximum benefit. Let’s get started on your fitness journey!
