No gym membership? No Weights? No problem! A lot of people do not exercise because they say that they don’t have time, don’t have equipment, and don’t know how, blah blah blah. Thirty minutes a day is going to be a lot better then zero to nothing. America really needs to lose the fattest country award, so get your butt off of the couch and start doing something!
We all know the basic body weight exercises, or at least I think we do. Here’s a couple that everyone should know.
- Pushups
- Situps
- Pullups
Those are some basics; here are some more body weight exercises that you should keep in your exercise arsenal.
- Air Bike
- Bench Dips
- Butt Lift
- Cross Body Crunch
- Leg Pull In
- Flutter Kicks
- Body Weight Squats
- Superman
You don’t know what they are? I know a pretty fit guy named Google that should know : ) .
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Here is some terminology that you should be familiar with. A rep is each time you perform an exercise. A set is a group of reps. So a rep would be a single push up and a set would be eight pushups. If I write 3×8 then it means 3 sets of 8 reps. So you would do 8reps, take a break, do another 8, take a break and do another 8 after. If I use the term failure for reps, then that means to go until you can’t do anymore.
Here’s a nice little home workout for beginners. Try it three days a week. In addition to this workout, add a day where you do some cardio. Running/jogging is a great way to get rid of that stubborn fat.
Warm up: Some nice stretching. Click here for a picture guide.
Take 30-60 second breaks between each set. You may want to increase or decrease your reps depending on your level of fitness. Make each set burn.
- Pushups - 1×15 wide hand position, 1×15 middle hand position, 1×15 close hand position.
Muscle Worked: Chest an Triceps - Situps - 2×25
Muscle Worked: Abs - Pullups - 3×10
Muscle Worked: Back and Biceps - Supermans - 3×20
Muscle Worked: Lower Back - Benchdips - 3×15
Muscle Worked: Triceps - Flutter Kicks - 3×30 seconds
Muscle Worked: Abs
Cool down with a little 15-20 minute jog or walk.
After your workout, you should get some lean protein and carbohydrates. Something along the lines of skinless chicken breast and brown rice will do fine. I’m not talking about fried chicken and mashed potatoes.
And that is it! Try it out and see how you feel. You may be sore after the first day, but it’s common and will always happen to people that are just starting out.
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I use resistance bands to do my strength training at home, which is like having a gym in a bag that weighs only a few ounces!
I also walk, which you can do anywhere, but I prefer walking on my treadmill, then I don’t have to stop for traffic.