The Beginner Body-weight Workout: Try This 20 Minute Routine At Home Or Anywhere!!!
Body-weight exercise involves utilizing multiple muscle groups, gets your heart rate pumping, and burns tons of calories. And best of all, it requires no gym membership or equipment (although 3 sets of dumbbells 5, 10, & 15 lbs would greatly help).
Essentially, circuit weight training, or circuit bodyweight training, burns calories similarly to interval training, and it burns WAY more calories than steady cardio.
When you strength train, you burn calories. Then, your body needs to spend hours and hours afterward rebuilding your muscles, which in turn burns even more calories (they call this the “afterburn” effect).
If you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy, boring, and inefficient use of your time. If you’re a busy person (and most of us are), why spend hours doing something when you can be MORE efficient and build a better physique with less time?
Enter the beginner body-weight workout.
I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, at a park, in your basement… wherever you have enough space to move around (ideally a 6’x8’ space).
𝗛𝗲𝗿𝗲 𝗶𝘀 𝗮 𝗕𝗲𝗴𝗶𝗻𝗻𝗲𝗿 𝗕𝗼𝗱𝘆-𝘄𝗲𝗶𝗴𝗵𝘁 𝗪𝗼𝗿𝗸𝗼𝘂𝘁:
• 20 Bodyweight squats
• 10 Push-ups
• 10 Walking lunges (each leg)
• 10 Dumbbell rows
• 30 Second Plank.
• 30 Jumping jacks.
Before you start, don’t forget to do a Dynamic warm up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.
To warm up, 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.
If you’re unsure of how to do each of these body weight exercises, Google them. You’ll find a ton of videos online showing you how.
After you’ve completed your workout, you should cool down by stretching after.
𝗛𝗢𝗪 𝗢𝗙𝗧𝗘𝗡 𝗦𝗛𝗢𝗨𝗟𝗗 𝗜 𝗗𝗢 𝗧𝗛𝗘 𝗕𝗘𝗚𝗜𝗡𝗡𝗘𝗥 𝗕𝗢𝗗𝗬-𝗪𝗘𝗜𝗚𝗛𝗧 𝗪𝗢𝗥𝗞𝗢𝗨𝗧?
Do this routine 2-3 times a week, but preferably not on consecutive days.
You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine using the same muscle groups two days in a row.
I recommend you follow a training pattern of:
• Strength training on one day (like this workout).
• 20 minutes of interval training the next.
• Back to strength training.
• Back to interval training or rest!
𝗧𝗛𝗔𝗧’𝗦 𝗜𝗧! 𝗜𝗧 𝗗𝗢𝗘𝗦𝗡’𝗧 𝗛𝗔𝗩𝗘 𝗧𝗢 𝗕𝗘 𝗖𝗢𝗠𝗣𝗟𝗜𝗖𝗔𝗧𝗘𝗗 𝗧𝗢 𝗪𝗢𝗥𝗞!
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