When I lace up for a workout, I usually gravitate toward strength training, pilates, or the occasional jog. But none of that prepared me for the reality check from my fitness tracker: a VO2 max score of 36. Fair. Not terrible, but not great either—especially for someone who writes about health and fitness for a living.
Tag: bodyweight workout
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This Weightlifting Mistake Can Get In The Way Of Your Progress (& A Quick Fix)
Trainers weigh in on how to prevent burnout and anxiety in the gym.
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Signs Your Pelvic Floor Could Use A Workout, From A Urologist
You don’t need an anatomy degree to have a basic understanding of your body’s major muscle groups. Most folks know that their biceps sit on the front of their arms, between their elbow and shoulder, and their quads make up the front of their thighs, for instance.
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My Body Feels So Much Stronger Than It Did 2 Weeks Ago — Here’s What I Did Differently
I feel so much stronger than I did two weeks ago.
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These Trendy Gym Shoes Are Worth The Hype (& Are Currently Less Than $75)
This sale won’t last long.
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Should You Do Cardio Before Or After Weights? From The Experts
On upper-body days, McKenna advises doing cardio either before or after your weight training session—whichever you prefer. Choose a form of cardio that primarily engages your legs (like running or using a stair stepper) rather than your arms.
On leg days, “I recommend a 10-minute walk beforehand to loosen your muscles and prepare your glutes, thighs, and hamstrings for strength training,” McKenna suggests. “The last thing you want is to go for a run after deadlifting 150 pounds.” If you opt for more intense cardio on these days, do it after your weight training session to avoid compromising your lifting performance.
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Why Jumping Is Good For Bone Health + 3 Exercises To Try
Hannah Frye is the Assistant Beauty Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including health, wellness, sustainability, personal development, and more.
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Signs Your Pelvic Floor Could Use A Workout, From A Urologist
You don’t need an anatomy degree to have a basic understanding of your body’s major muscle groups. Most folks know that their biceps sit on the front of their arms, between their elbow and shoulder, and their quads make up the front of their thighs, for instance.
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5 Reasons Most Weight Loss Plans Fail, From A Holistic Physician
Hint: The number on the scale doesn’t tell you everything.
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Best Boxing Gloves For Women, From A CPT & Instructor
Studies show non-contact boxing, especially high-intensity group interval training, improves various mental health struggles, including anxiety, depression, PTSD, and negative symptoms of schizophrenia.
Boxing releases feelings of anger and stress, while improving mood, self-esteem, confidence, and concentration. It also boosts metabolism, strength, and coordination.
One in five women struggle with mental health, and boxing can be an incredible form of active self-care.
Boxing training can facilitate healthy weight balance and improve cardiovascular health, possibly even better than an equivalent amount of brisk walking.
A typical hour-long boxing training session burns about the same amount of energy as running 9 kilometers (about 670 calories).
Noah Neiman, co-founder and CPT of Rumble Boxing, previously told mindbodygreen, boxing is not only the “best endorphin high of your life,” but “if we’re talking physical benefits, those include fat burning, increased metabolism and muscle and cardiovascular fitness, improved muscular endurance and hand-eye coordination, and of course, stress relief, to name a few.”
Rachel MacPherson
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Best Workout Leggings For Every Activity & Body Type
According to Nicole Teribery, DPT, NASM CPT, finding your favorite pair of leggings is a journey—and quality and comfort are of the utmost importance.
“As a NASM certified personal trainer, physical therapist, and lover of all exercise, I’ve tried many brands and styles of workout leggings,” she says. “Whether it’s weight training, yoga, HIIT, cycle, or crossfit, there is one brand and style I always stick with because of its quality and comfort.” We call out Teribery’s top pick in our list below, but we recommend taking her lead and doing your own trial and error to find the most comfortable, effective pair for yourself.
Julia Stern, Founder of Show Up, agrees that what is comfortable for one body shape might not be for another, so trying on various brands and styles is always a great idea. “This goes without saying, but you want to make sure you’re comfortable in the workout leggings,” she advises. “I know what works for my body and I’ve tried on a lot of different brands. Once you find a style that you like, get them in different colors.”
Stern says the length and rise of the workout leggings are also important factors to consider. “I’m petite and just a little over five feet tall,” she explains. “It used to be very frustrating to have so much of the legging bunched at my ankles.”
Fortunately, many brands now list the inseam length on the tag. “I only buy 25” inseam or cropped leggings that will still hit at my ankles,” Stern says. “Similarly, an extra high rise legging sometimes comes to my chest and then I’m left folding them over. I often go for something that’s more mid-rise and will sit comfortably above my hips. But low rise leggings also exist, if that’s your thing!”
Kelsea Samson
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Best Pickleball Shoes Of 2023 + Benefits Of Pickleball
It’s essential to find pickleball shoes that fit your feet and align with your specific needs. Investing in the best pair of pickleball shoes will enhance your comfort, performance, and enjoyment of the game.
Consider the following factors as you shop:
Durability
Specialty shoes are an investment, so you’ll want to make sure the pickleball shoes can withstand the demands of the sport, including frequent lateral movements and quick direction changes. Look for durable materials and reinforced areas at the toe and outsole.
Support and stability
Adequate ankle and arch support is important for your physical safety in pickleball. Opt for designs that offer stability features like lateral support straps, midfoot shanks, or supportive overlays.
This will help minimize the risk of ankle injuries and improve your overall stability on the court. Proper cushioning is essential to reduce the impact on your joints and prevent fatigue.
Brand reputation
Well-established brands often have a track record of producing reliable sports shoes. These brands tend to invest in research and development to create innovative technologies and designs, which can contribute to a better playing experience.
That said, lesser-known brands sometimes offer quality options at a more affordable price point.
Kelsea Samson
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Why You Won’t “Bulk Up” If You Start Lifting Heavier Weights
To understand how different forms of weight training affect the human body, you first have to realize that there are different types of muscle fibers being exerted.
There are two categories of muscle fibers: Fast-twitch muscle fibers and slow-twitch muscle fibers1, and they each serve a purpose.
Per the National Academy of Sports Medicine, fast-twitch muscle fibers support quick and powerful movements while slow-twitch muscle fibers support endurance activities. You can think of fast and slow-twitch fibers like the tortoise and the hare. Fast-twitch fibers tire out as quickly as they can move, while slow-titch fibers support well-paced activities and are much more fatigue-resistant.
According to celebrity trainer and founder of the NWMethod, Nicole Winhoffer, you’ll see different results if you’re lifting fewer repetitions of heavier weights than if you were to do more reps of lighter weights because you’re working different muscle fibers, and exercising them differently.
“Lifting heavier requires larger dominant muscle groups (ie. bicep, tricep, quad, and glute) to complete more work and recruit more muscle fibers to lift the load,” Winhoffer explains. This means that these targeted muscle groups will bulk up. When you lift more reps of lighter weights, you encourage slow-twitch muscle fibers, building a more even tone over time.
Julia Guerra
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Should Your Muscles Shake During A Workout? A Trainer Explains
Quivering caused by dehydration, however, isn’t something you should push through. “If you’re shaking due to dehydration, stop exercising, consume water or an electrolyte beverage, and seek medical help if necessary,” says Goodtree. If you’re feeling tired, light-headed, dizzy, or thirsty, or you have dry skin and lips, muscle cramps, or a headache—common signs3 of dehydration—that’s your cue to pause your workout and replenish any lost fluid.
Although shaking during your workouts isn’t always a red flag, you shouldn’t necessarily strive to quiver, either. “As a fitness professional and personal trainer, I don’t think ‘get my muscles to shake’ is an effective goal,” says Goodtree. Instead, set SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound) goals for your fitness program, she suggests. A person who can’t yet do a full push-up, for example, might set a goal to complete 10 push-ups on their toes within two months. “To get there, you might work on your chest press, chest fly, planks, and shoulder mobility,” she recommends. “You also might experience muscle shaking along the way!”
Megan Falk
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The Best Online Self Defense Classes To Stay Safe & Empowered
Cost: Not all online self-defense classes are free, so keep your budget in mind when researching the best online self-defense classes for you.
Class format: Consider whether or not having video aids is important to you or if you prefer to read written educational materials about self defense. Some courses lean heavily on written information while others are more visual, offering images and videos you can follow along with at home. You’ll also want to ensure the classes are at your level, according to Mann. “If they’re too high level for you or too low, [it] can be demotivating and cause you to stop learning,” she says. “They need to be enjoyable sessions.”
Instructors: Check out the credentials of the instructors who created the online self-defense course you’re looking into. ”Coaches should have the necessary skills and train themselves,” says Mann. You might also consider if you’re more comfortable learning techniques from a man or a woman. Teaching style is also something to think about.
Duration: Some online self-defense classes don’t require much of your time, while others involve a weeks-long commitment. Keep in mind how much time you’re able to give to learning about self defense when selecting the best course for you.
Christie Calucchia
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The 7 Best Personal Trainer Certifications Of 2023, Reviewed By A CPT
While there are some clear-cut standards, like being NCCA-accredited, that make some personal training programs a cut above the rest, it’s also important to consider personal factors, preferences, and your long-term plan.
Santucci says the first step is to “realize your goals as a personal trainer, the population you want to work with, your financial commitment, and time commitment.” For example, if you dream of being a trainer to highbrow clients at a luxury facility in a large city such as Los Angeles, New York, or Miami, you’ll absolutely want to seek out programs that are NCCA-accredited and well respected at those particular facilities.
To fully narrow in on the right certification for you, Santucci advises looking beyond the program itself and asking the right questions. “Look at the people you admire and who are well respected in the field and ask: What courses did they take? What are their methodologies that led them to where they are?”
Lastly, most personal trainers decide their own rates, and there is not one particular certification that will help you earn the most. Your best bet is to check with the gyms or facilities you’d prefer to work at and see which certificates are most likely to get you a job there.
Kelsea Samson
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Advanced Bodyweight Workout Circuit (Full Body Routine At Home) | Nerd Fitness
Want to get strong but hate the gym?
No problem!
With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!
It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!
If you’re ready, click the sections below to get right into the action:
Alright, let’s do this thang.
The Advanced Bodyweight Workout
This is the Advanced Bodyweight Workout (Do 3 Circuits):
- 10 One-Legged Squats – each side
- 20 Bodyweight Squats
- 20 Walking Lunges (10 each leg)
- 20 Jump Step-Ups (10 each leg)
- 10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
- 10 Dips – Bar Stools
- 10 Chin-Ups (or inverted bodyweight rows with an underhand grip)
- 10 Push-Ups
- 30 Second Plank
See our section below on advanced bodyweight exercises to see how to do each of these movements!
I do use a door-frame pull-up bar in the video, but you can do table bodyweight rows (see the video below) if you can’t do a pull-up yet or if you don’t have a pull-up bar!
Another option is to do dowel rows, as we outline in The 5 Best Pull-up Alternatives:
Lastly: this workout will have you sweating like a pig and leave you sore all over the next day.
If you’re just moving beyond the Beginner Bodyweight Workout for the first time, this workout might seem ridiculously difficult, which is fine.
The goal will be to go through as many circuits as you can without breaking form.
“WHAT IS A ‘CIRCUIT’?”
As Coach Lauren describes in the video above, in a circuit routine you’ll do each exercise in succession without a break in between (if you’re able).
- Once you’ve finished all exercises in the circuit, do it again.
- If you’re still able after the 2nd run-through, go for a 3rd.
- Because all of these exercises come one after another, you’re bound to get tired – that’s okay!
Our goal is to give you a full-body workout that leaves you panting.
“HOW LONG SHOULD A BODYWEIGHT WORKOUT LAST?”
Go at your own pace, but the above 3 circuits and your warm-up and cool-down will take you about 25-30 minutes.
And speaking of warming up and cooling down…
Before you start, do a WARM-UP:
Don’t forget to warm up. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, jog up and down your stairs, etc. Since we are doing advanced movements here, the warm-up becomes even more critical.
Also, if you want to stretch and cool down after your workout, here’s a routine you can run through:
If you are following this bodyweight workout plan because you’re trying to get in great shape without needing a gym, download our free-guide: Strength Training 101: Everything You Need to Know. It’ll provide an exact plan to follow for growing strong.
Download our comprehensive guide
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
The 21 Best Advanced Bodyweight Exercises
Let’s go through each movement in the Advanced Bodyweight Workout Circuit, so we can ensure you’re doing each move correctly!
1) BODYWEIGHT SQUAT
If you want even more instruction, here’s how to do a proper bodyweight squat:
2) ASSISTED ONE LEGGED SQUAT
3) ONE-LEGGED SQUAT (PISTOL SQUAT)
4) WALKING LUNGE
5) JUMP STEP-UPS
6) ASSISTED PULL-UPS (WITH BAND)
A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.
7) NEGATIVE PULL-UPS
If you don’t have a resistance band, you can do negative pull-ups instead. Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up. Then repeat!
This is a great way to build up enough strength to eventually get your first pull-up.
8) PULL-UP
We have a full guide on proper pull-up form so you can hone your technique.
9) CHIN-UPS
Much like a pull-up, but with your palms facing toward you.
Here’s a video going over proper pull-up and chin-up form:
If you can’t do pull-ups or chin-ups, you have another option…
10) INVERTED BODYWEIGHT ROW (OVERHAND)
An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:
11) INVERTED BODYWEIGHT ROW (UNDERHAND)
12) ASSISTED BODYWEIGHT DIPS
With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.
13) BODYWEIGHT DIPS
14) KNEE PUSH-UP
15) ELEVATED PUSH-UP
16) REGULAR PUSH-UP
We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:
17) DECLINE PUSH-UPS
18) KNEE PLANK
19) PLANK
20) SIDE PLANK
21) JUMPING JACKS
If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:
“The 42 Best Bodyweight Exercises You Can Do Anywhere.“
Get your Nerd Fitness Starter Kit
- The 15 mistakes you don’t want to make.
- Full guide to the most effective diet and why it works.
- Complete and track your first workout today, no gym required.
How to Scale Your Bodyweight Routine
As I said earlier, this whole routine is scalable based on your ability. For example, here is a sample routine for somebody who has conquered the Beginner Bodyweight Workout but can’t do the full routine above:
- 10 Bodyweight Squats
- 10 Walking Lunges
- 15 Jump Ups
- 3 Assisted Pull-Ups (or 6 inverted bodyweight rows – overhand grip on table)
- 8 Dips (or 10 decline push-ups if these are too tough)
- 3 Assisted Chin-Ups (or 6 inverted bodyweight rows – underhand grip on table)
- 10 Push-Ups
- 30 Second Plank
- 30 Jumping Jacks
“WHAT IF THE ADVANCED BODYWEIGHT WORKOUT IS TOO EASY FOR ME?”
Hm, well then, can you do 4 circuits instead of 3? Or have you tried a circuit that would make you worthy of a Spartan?
Whatever your fitness level, find a way to push yourself a little harder, get better, be faster, and grow stronger.
We cover this extensively in our guide, Tracking Your Fitness Progress.
Keep track of:
- Your exact routine
- How long it took you
- Which exercises wore you out
- Exactly how many reps you did
Then make sure you do more next time!
“HOW OFTEN SHOULD I DO THE ADVANCED BODYWEIGHT WORKOUT?”
Do this routine 2-3 times a week, but never on consecutive days. It’s a message we really strike home in our guide, “How Often Should I Work Out?”
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 (of the same muscle groups) two days in a row.
I like to follow a training pattern of:
Alternatively, pick one of these fun exercises to do on your off days instead!
If you’re still uneasy about this advanced workout, start with our Beginner Bodyweight Workout instead. You can download a worksheet to get started when you sign-up for our free weekly newsletter:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
- Complete this workout at home, no equipment required
- Avoid the common mistakes everybody makes when doing bodyweight exercises
- Learn how to finally get your first pull-up
After the Advanced Bodyweight Workout: Next Steps!
This should help you get started with a really powerful bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.
If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Enlist in the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these advanced bodyweight moves into your training.
Download our comprehensive guide
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
4) Level Up Your Workout! If you’re looking for more workout routines to follow, I got you covered:
I’d love to hear how this workout was for you.
Leave a comment below with your results or any questions you have on advanced bodyweight training and how else we can help.
For the Rebellion!
-Steve
PS: Where do you go after you’ve crushed the Advanced Bodyweight Workout? Well, have you ever heard of the PLP Progression? There’s really no limit on how challenging that can get.
Good luck!
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All photo sources can be found right here: [1]
Steve Kamb
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Weight Loss Goals In 2023? Don’t Forget To Prioritize This
When we think about exercising for weight loss, we often think about it in terms of burning calories and increasing muscle mass. But according to various research and reviews, exercising can also contribute to weight loss by helping to regulate hunger and satiation.
As one 2021 review published the journal Frontiers in Nutrition1 notes, physical activity “may modulate resting hunger and satiety in older adults.” In another 2018 study published in the journal Nutrients2, the study authors write that exercise facilitates weight control, “partly through effects on appetite regulation.”
Separate research published in the Journal of Sports Science & Medicine3 in 2011 notes that mixed-intensity aerobic exercise temporarily decreased hunger sensations, acylated ghrelin (AKA the hunger hormone), and relative food intake. Therefore, they say, “Variations in exercise intensity should theoretically be a useful means of weight loss.”
Sarah Regan
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The 8 Best at Home Workouts (No-Equipment!) | Nerd Fitness
So you want to start working out, but you don’t want to leave the house?
No problem!
Our online coaches specialize in helping people get fit from home.
If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!
Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required!
Let’s jump right in!
At Home Warm-ups and stretching routines
No matter which at-home workout you pick, I want you to start with one important thing:
Warm-up!
I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.
This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.
Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:
If you’re curious, here’s my personal (advanced) warm-up:
Advanced Warm-up Routine:
- Jump rope: 2-3 minutes
- Jumping jacks: 25 reps
- Bodyweight squats: 20 reps
- Lunges: 5 reps each leg.
- Hip extensions: 10 reps each side
- Hip rotations: 5 each leg
- Forward leg swings: 10 each leg
- Side leg swings: 10 each leg
- Push-ups: 10-20 reps
- Spider-man steps: 10 reps
Our goal isn’t to tire you out, instead we want to warm you up.
That’s step one.
Completing your chosen at-home workout would be step two.
Below, you’ll find 8 sequences you can follow along with!
Home Workout #1: Beginner Bodyweight
This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:
We also turned it into a fun infographic with superheroes, because that’s how we roll:
The above is what we call “circuit training,” with the objective being to run through the workout sequence once, then again, then again.
Note: Not a milk drinker?
If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.
Also, if you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
- Complete this workout at home, no equipment required
- Avoid the common mistakes everybody makes when doing bodyweight exercises
- Learn how to finally get your first pull-up
It’ll help you track your progress as you begin your training.
Home Workout #2: Advanced Bodyweight
If the beginner at-home workout above is too easy for you, move on to our Advanced Bodyweight Workout.
The Advanced Bodyweight Workout:
- One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]
- Bodyweight squats: 20 reps
- Walking lunges: 20 reps (10 each leg)
- Jump step-ups: 20 reps (10 each leg)
- Pull-ups: 10 reps [or inverted bodyweight rows]
- Dips (between bar stools): 10 reps
- Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
- Push-ups: 10 reps
- Plank: 30 seconds
Not familiar with these moves? Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown.
I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.
Do you want to get as strong as possible so this workout ain’t no thang?
Sign up in the box below to grab our guide, Strength Training 101: Everything You Need to Know. It’ll teach you all of these advanced bodyweight exercises!
Download our comprehensive guide
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
Home Workout #3: The 20-Min Hotel Routine
Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.
Ugh.
Instead, how about a 20-min workout you can do in the room itself! Utilize the furniture to its full potential.
Hotel Workout Level 1:
Hotel Workout Level 2:
Set the alarm clock to 15 minutes from now and see how many circuits you can do!
Check out our full post on hotel circuits if you want Level 3!
We have a LOT of business travelers throughout the Rebellion! Learn how they stay fit on the road with the Nerd Fitness Starter Kit!
Get your Nerd Fitness Starter Kit
- The 15 mistakes you don’t want to make.
- Full guide to the most effective diet and why it works.
- Complete and track your first workout today, no gym required.
Home Workout #4: High-Intensity Interval Training
You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home!
HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.
Unless you have a giant backyard, running at home might be tough.
But you know what doesn’t require a lot of room?
Burpees!
To complete a burpee:
- Start standing up, then squat down and kick your legs out.
- Do a push-up, bring your legs back in, and explode up into a jump.
- For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
- Repeat until you hate yourself.
Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.
You can also check out our post “The 20-Min HIIT Workout for Home” for another living-room-friendly interval routine!
Home Workout #5: Attack of the Angry Birds
The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill.
Sort of like playing Angry Birds…
Here’s how The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements.
If you don’t have time to run through the whole sequence, no problem!
Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).
Here’s a sample day for your No-Equipment Workout:
- Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.
- At lunch, you grab your suitcase (if you’re at work, milk jug if you’re at home) and do inverted rows.
- After work, you do another 50 jumping jacks and then do your push-ups.
- After dinner, you do your planks while watching TV.
You could even split it up over two days if needed, but the goal would be to do it the whole sequence at once.
The main Angry Birds Workout article describes in detail Levels 1-6, but here’s Level 3 for you:
Once you’ve done the complete routine, you have my permission to whip out your phone and play the actual game!
Home Workout #6: Train like Batman
We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try!
Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll.[1]
This workout is separated into two days for you.
Here’s a video for the first day:
Batman No-Equipment Workout Day 1:
- Rolling squat tuck-up jumps: 5 reps
- Side to side push-ups: 5 reps
- Modified headstand push-ups: 5 reps
- Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
- Handstands against wall: 8 seconds
Here’s a video for the second day:
Batman No-Equipment Workout Day 2:
- ‘180 Degree’ jump turns: 5 reps
- Tuck front lever hold: 8 seconds
- Tuck back lever hold: 8 seconds
- Low frog hold: 8 seconds
This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.
Home Workout #7: The PLP Progression
The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups, Lunges, and Push-Ups – every day, for two months.
NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.
Like this perfect push-up:
And this perfect pull-up:
Here’s how the PLP Progression works:
Day 1:
- Pull-ups: 10 reps
- Push-ups: 10 reps
- Lunges: 10 reps (each leg)
Day 2:
- Pull-ups: 11 reps
- Push-ups: 11 reps
- Lunges: 11 reps (each leg)
Day 3:
- Pull-ups: 12 reps
- Push-ups: 12 reps
- Lunges: 12 reps (each leg)
How long do you keep doing this?
As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days.[3]
Yeah…by the end of it you’ll be doing more than 50 pull-ups.
There are two versions:
- If you can do 10 straight pull-ups: Start day 1 with 10 reps of each.
- If you cannot do 10 straight pull-ups: Start day 1 with 1 rep of each.
Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form.
Want to learn more? Check out my results on the PLP Workout.
Home Workout #8: The Star Wars Workout!
Do you have access to a hallway that you can commandeer for a bit?
Then you can do our Star Wars Workout!
It’s designed to be done in a very small space, like your home’s hallway…or an escape pod.
The “Padawan” Level of this workout is:
- 30-second knee or feet front plank (3 Sets)
- 10 assisted squats or squats (3 Sets)
- 10 doorway rows (3 Sets)
- A 60-second Farmer-carry (Farmer’s Walk) dumbbells (or milk jugs) (2 sets)
- March in place for 3 minutes of intervals (6 sets of 20 seconds on, 10 seconds off)
- 8 elevated or knee push-ups (4 sets)
- 60-second Doorway Leans (2 sets)
If you want to advance to the Jedi Knight or Master Levels, check out The Star Wars Workout, which will also offer you a full description of each move.
Bonus No-Equipment Workout: The Playground Circuit
Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.
I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three exercises.
Playground Workout Level One:
- Alternating step-ups: 20 reps (10 each leg)
- Elevated push-ups: 10 reps
- Swing rows: 10 reps
- Assisted lunges: 8 reps each leg
- Bent leg reverse crunches: 10 reps
Playground Workout Level Two:
- Bench jumps: 10 reps
- Lower incline push-ups: 10 reps
- Body rows: 10 reps
- Lunges: 8 reps each leg
- Straight leg reverse crunches: 10 reps
After you’ve gone through a complete set three times, go down the slide!
Can Home Workouts Build Muscle or Help With Weight Loss?
Throughout our Online Coaching Program, we get two common questions for those wanting to train at home:
- Can working out at home help me build muscle?
- Can working out at home help me lose weight?
The answer to both of these: yep!
Let’s tackle them one by one.
#1) Can working out at home help me build muscle?
You can 100% build muscle mass at home.
Just ask out friend Jimmy here:
Read more on how Jimmy turned into Spider-Man from home!
The trick is to follow a progressive overload strategy, as Coach Jim outlines in this video:
With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.
So to build muscle with home workouts, focus on:
- Increasing your repetitions.
- Decreasing your rest periods between exercises.
- Performing more difficult variations (knee push-ups to push-ups).
- Increasing your time under tension (by going slower).
That will help you build strength and muscle from your casa.
Next up:
#2) Can working out at home help me lose weight?
You can totally train at home for a successful weight loss strategy.
Again, we have a great example with one of our Online Coaching Clients, Sarah the Supermom:
The trick here is to couple your home workouts with adjustments to your nutrition.
We’re big believers that you can’t outrun your fork, so any successful weight loss plan will include a focus on building a healthy plate.
That will look something like this:
If you want some help on adjusting your nutrition, I’ve got two great resources for you:
- The Nerd Fitness Guide to Healthy Eating. This massive resource will help you slowly adjust your nutrition, without forcing you to give up the food you love (yes, you can still eat pizza here and there). No more diets, instead we’ll work on building habits together.
- Nerd Fitness Coaching. If you want to take it to the next level, one of our trained professionals can help you adjust your way of eating to help you reach your goals. No shame. No judgment. Just a like-minded nerd who will show you the way.
How to Build Your Own At-Home Workout
We just went over 8 workouts you can do at home (plus a workout you can do in a park).
You don’t have to stick to these though!
I have two resources to help you design your own no-equipment workout:
- The 42 Best Bodyweight Exercises: This guide will teach you how to perform the best bodyweight exercises – no equipment required! Check it out if you are unfamiliar with any of the movements referenced in today’s guide.
- How To Build Your Own Workout Routine: Once you’re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout!
That should get you going on building a workout you can do in the comfort of your own home.
Want more? Alright, eager beaver, I got you.
We built THREE options for people just like you:
1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.
Download our comprehensive guide
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
Alright, your turn: I’d love to hear how your home training is going!
Which workout above did you try? Did you make one of your own?
Leave a comment below with your results or any questions you have on working out at home.
For the Rebellion!
-Steve
PS: If you were going to buy one piece of equipment to utilize in your home, a kettlebell would offer you a lot of versatility:
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Photo Sources: Home Sweet Home 2, good dog, The minifigures of this series are really beautiful, it’s a rap, my friend:), Ekaterina Minaeva © 123RF.com, Hotel Room, af8images © 123RF.com, Tithi Luadthong © 123RF.com, Vintage House Bicycle,
Steve Kamb
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