I’m sure you are looking to get in shape but the problem is you don’t have a gym membership?
That’s fine because there is a way you can build muscle, lose bodyfat, get fit and ripped with very little to no equipment. It’s with a good bodyweight workout, using just your body weight, you get a great workout that works multiple muscles and helps burn fat too.
Doing the workout in a circuit fashion without rests gets your heart rate up and gets you a lot fitter than you would otherwise get with just individual exercises.
Why Body Weight Exercise Circuits Work So Well
They work well as they involve so many individual muscle groups, raise your heart rate and burn a lot of calories in the process. Essentially, circuit training will always burn more calories than interval training, which in turn burns more calories than steady cardio, basically spending loads of time on a treadmill doing cardio is pointless, bodyweight training is where it’s at.
We are going to take a look at a basic bodyweight workout that you can perform anywhere, at home, the office, even in the park!. Always be sure to get checked out by your doctor before commencing any exercise.
The Beginner Bodyweight Workout
This is a basic bodyweight workout circuit that you will do without any break if you can. After completion, you go for round 2 and if you can round 3.
Because you will be exercising constantly, you are bound to get tired, it is always better to stop and have a little rest than to do things wrong, if you can’t do the circuit without stopping then you have something you can work towards.
Before you start you should never forget to warm-up, make sure you get your heart pumping and your muscles warm before starting or you risk injury.
Even if you are stuck for time, never cut your warm-up short, got for a light jog, fast walk, pedal on a stationary bike, anything to keep your heart rate up and your muscles warm.
Here is the workout you can do, remember it is a circuit and should be performed without rest:
- 20 Bodyweight squats.
- 10 Push-up’s.
- 20 Walking lunges.
- 10 Dumbbell rows (using gallon milk jugs).
- 15 second plank.
- 30 Jumping jacks.
When you have finished the workout, be sure to stretch, the muscle have been contracted and need to stretch back to normal to start the repair.
If you are doing the bodyweight squats or lunges and having trouble, be sure to use some support whilst you get better at them, think of them as if you are sitting down in a chair, as you lower yourself and then push back up you should be stable and not leaning forward, if all is well then you are doing it right.
For lunges, keep your eyes ahead and your upper body vertical, I have used a milk jug as a dumbbell before but use whatever you find challenging to lift 10 times in a row.
You should do this routine 2 to 3 times per week not doing consecutive days, your muscles build when you are resting not exercising. Never do a strength routine 2 days in a row as your muscles will not have had time to recover.
One other point to mention is that whilst doing this workout you should also be eating properly, lots of good natural foods like fruit, veg, lean meats, nuts etc. will see your results improve massively.
This is certainly a good workout to use for beginners as it using bodyweight only you will soon extra strength and muscle. Please feel free to comment below.