Beginner Body Weight Workout: Burn Fat and Build Muscle
So, you’re trying to get in shape and have no idea what you’re doing.
Or maybe you do, but just need a simple routine to follow.
You just don’t have the time to make it to the gym and want to workout from home.
I got ya covered.
With a structured plan, you can burn fat, build muscle and get into great shape without a gym membership and with limited equipment.
We’re going to do this with a bodyweight circuit routine, which is one of many styles of training.
With circuit routines, you do each exercise in sequenced fashion, meaning one after the other, without a break in between exercises (if possible, you can break if you need it, don’t pass the hell out, ok).
Once you’ve finished all of the exercises in the circuit, you take a break, 60 secs or so, then you the hit the circuit again.
Usually, you’ll perform 3 rounds of a circuit, which should be the aim. But if you can only finish one or two, don’t sweat it. By design, circuits are challenging due to the continued exercises coming one after another.
So take a break when needed, it’s better to rest than perform a moment with poor form and increase the risk of injury. If you can’t perform all three circuits, use this as a goal to work towards for your next workout.
Why are bodyweight circuits so effective?
With bodyweight exercises, you’re always utilizing multiple muscle groups, getting your heart rate up, and burning lots of calories in the process.
Circuit bodyweight training is a much more effective way of burning calories than steady cardio, because when you train for strength, you also burn calories, killing two stones with one bird (i know what i said).
Also, your body spends hours afterward rebuilding your muscles, which in turns burns even more calories (known as the Afterburn Effect).
So if you have a busy schedule and want the biggest bang for your buck, this is perfect for you.
Minimum Effective Dose.
START WITH A WARM-UP
Always warm up, plain and simple. Reduce your risk for injury by getting your heart rate up and your muscles warm, ready for action. About 5-10 minutes.
You can do high knees, Jump rope, a stationary bike or/and jog your stairs!
YOUR BODYWEIGHT CIRCUIT: 3 Rounds is the Goal
- Bodyweight squats: 15 reps (hold onto something if needed)
- Push-ups: 10 reps (knee push-ups if needed)
- Walking lunges: 20 reps – 10 each leg (hold onto something if needed)
- Plank Hold: 25-seconds
- Jumping Jacks: 20 reps
- Glute Bridges: 15 reps
- Leg Drops: 5 reps
Try to stretch afterward.
SQUATS
PUSH-UPS
LUNGES
PLANK HOLDS
GLUTE BRIDGES
LEG DROPS
Performance Tips
For body weight squats
- Start with your feet a little wider than shoulder-width apart (adjust as needed), try toes slightly turned outwards.
- Focus on bracing your Abs (as if you’re getting ready to take a punch), keep your weight in the middle of your foot, or your heels, while your back straight.
- Perform the movement by sitting your hips backward while dropping towards the ground and keeping your weight in the middle of your foot.
- Drop as low as you are able to go while keeping your heels grounded, not rounding lower back.
- Pause for a sec, then drive your heels into the ground to return into standing position.
- Focus on squeezing your glutes.
Do this routine 2-3 times a week, resting 1-2 days in between workouts.
You can do this routine, then follow a HIIT style workout for maximum body results.
With HIIT, you can perform basic bodyweight exercises, utilizing a kettlebell and a pair of dumbbells.
The basic concept is performing a single exercise for as many reps as you can within 35 seconds, then rest for 25 seconds before starting your next set of that exercise.
You do this until you’ve completed all of the sets in that exercise, then move on to the next exercise.