Lose Weight With Bodyweight Exercise

These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today! 

I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.

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.

Bodyweight Training: 30 Powerful 20 Minute Workouts

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!

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.

In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!

Bodyweight Exercises For Women

As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training! 

If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:

Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!

Effective Lower Body Bodyweight Exercises

After all, one of the Rules of the Nerd Fitness Rebellion is “you can’t outrun your fork ” and you can’t out-train a bad diet!

This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape.

We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:

Effective Bodyweight Exercises For Brides To Burn Fat Fast

You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:

If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place!

We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.

The 5 Best Exercises For Weight Loss At Home

I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, 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).

Men's Health Body Weight Exercises Outlet

Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!

PHOTO SOURCES: Four Bricks Tall: “Follow or follow not. There is no follow for follow.” and “Morning run with the Fitbit“, Ekaterina Minaeva © 123RF.com, parilovv © 123RF.com.I put this fun, full-body bodyweight workout together so you can get a great workout anywhere, without equipment.  This bodyweight workout routine was made with the best bodyweight exercises for women.

It’s great for all skill levels, and targets all of the major muscle groups which means higher calorie burn and toned muscles for you.

Vive Body Weight Workout Poster

I’m all about working smart, not hard.  So make sure you follow the workout instructions to get the most out of this routine.

I love doing this bodyweight workout when I’m traveling or don’t have time to go to the gym.  It’s great because you can do it anywhere and don’t need anything, other than your body and 30-ish minutes to do it.

Stand with your arms extended out to the side, in line with your shoulders. While breathing, begin to trace C’s in the air with your fingertips.  Do as many as you can until you feel the burn.  Once you feel the burn, do 5 more to complete one set.

Bodyweight Training Handbook: Bodyweight Exercises, Tips & Tricks To Lose Weight, Build Muscle And Get Fit Fast! By Phil Pierce, Paperback

Lie on your back with your knees bent. Lift one leg up. This is your start position. Lift your hips up until your body is in a straight line. Keep your hips level. Slowly lower back down to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.

Start in a plank position.  Slowly walk your hands back towards your toes as far as you can until you’re in a forward fold.  Quickly walk your hands back to a plank to complete one rep.  Do as many reps as you can until you feel the burn.  Once you feel the burn do 5 more to complete your workout.

Get into a plank position with your hands directly under your shoulders and on your knees. Bend your elbows and lower your chest down to the floor. Don’t arch or sag your lower back or pitch your butt upwards. Exhale as you push up back into the start plank position to complete one rep.

Bodyweight Workout Challenge Plan

Lie on your side with your legs bent. Point the upper knee down and out in front of you. This is your start position. Exhale and quickly lift your leg up and back pushing your heel back across your body. Quickly reverse the movement pulling your knee forward and down towards the floor to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Try to keep your hips square and still during the movement.

Lie with your hands and feet straight out with fingers and toes pointed. This is your start position. Exhale and quickly lift your hands and legs up until they tap directly above you. Inhale and lower back up to the start position to complete one rep.

Place a chair (or bench) behind you and hold onto the edge with your arms extended, shoulder-width apart. Your legs should be extended forward, slightly bent, with your feet planted on the floor. This is your start position. Inhale and slowly lower your butt down by bending at the elbows. Using your triceps, push yourself back up to the start position, to complete one rep. Tip: Keep the elbows as close to your sides as possible throughout the movement.

Full Body Bodyweight Workout To Get Lean & Shredded

Stand up straight with your feet shoulder width apart and knees slightly bent. Squat back and down then immediately push up and lift one leg as far up to the side as you can, keeping your back as straight and upright as possible. Lower your leg back down and squat back down, quickly racking up reps. Do the same number of reps with your other leg to complete one set.

For the best results – do this bodyweight workout with one of my metabolic meal plans.  When you’re eating the right way for your metabolic needs & goals you can get results 3 times faster.

Sign up to be a CC VIP and get instant access to a free workout plan – including workouts, a schedule, & stretch guide – designed to slim down & tone your entire body while boosting mood & metabolism.  As a VIP you'll also get Weekly Tips, Inspiration, and Exclusive Extras you can’t get anywhere else.  

The 5 Best Bodyweight Training Exercises