{"id":2727,"date":"2022-04-19T05:57:00","date_gmt":"2022-04-19T05:57:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=2727"},"modified":"2022-04-20T01:49:48","modified_gmt":"2022-04-20T01:49:48","slug":"the-beginner-bodyweight-workout-20-minute-routine-to-do-at-home-or-anywhere","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-beginner-bodyweight-workout-20-minute-routine-to-do-at-home-or-anywhere\/","title":{"rendered":"The Beginner Bodyweight Workout: 20-Minute Routine To Do At Home or Anywhere!"},"content":{"rendered":"<p><strong>So you want to lose weight and get in shape, but don&#8217;t want to leave your house?<\/strong><\/p>\n<p>Well, as your fitness Yoda, I will teach you a great bodyweight workout routine that you can do ANYWHERE:\u00a0<em>In your living room, at a park, or in a galaxy far, far away&#8230;\u00a0<\/em><\/p>\n<p><strong>These are the types of workouts we build for our busy <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Clients<\/a>, and I&#8217;m pumped to share it with you today!\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLet us build a bodyweight training program for you!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>Let&#8217;s dig into the different parts of this workout and get to the action:<\/strong><\/p>\n<ul>\n<li><a href=\"#why_bodyweight_workout\" rel=\"noopener\">Can You Build Muscle Mass With Bodyweight Exercises?<\/a><\/li>\n<li><a href=\"#bodyweight_workout_video\" rel=\"noopener\">Beginner Bodyweight Workout Video (and Sheet)<\/a>.<\/li>\n<li><a href=\"#best_beginner_bodyweight_exercises\">12 Best Bodyweight Exercises for Beginners<\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#bodyweight_workout_weight_loss\">Is Bodyweight Training Effective for Weight Loss?<\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#bodyweight_workout_pdf\" rel=\"noopener\">What&#8217;s Next After the Beginner Bodyweight Workout?<\/a><\/li>\n<\/ul>\n<p>Make sure you also download the <strong>Beginner Bodyweight Workout PDF<\/strong> so you can track your progress and level up at home.<\/p>\n<p><strong>I&#8217;ll send it on over when you join the <span style=\"text-decoration: underline;\">Nerd Fitness Rebellion<\/span> in the box below:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3957\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"246.61.43.147\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-20 00:12:20\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p>Let&#8217;s jump right in!<\/p>\n<p><span id=\"more-3957\"><\/span><\/p>\n<h2><a name=\"why_bodyweight_workout\"><\/a>Can You Build Muscle Mass With Bodyweight Exercises?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3749584\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner.jpg\" alt=\"This runner definitely has a strong core!\" width=\"870\" height=\"334\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner.jpg 1018w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-300x115-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-768x295-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-713x274-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-600x230-1.jpg 600w\" sizes=\"(max-width: 870px) 100vw, 870px\" \/><\/p>\n<p>You want to know:<\/p>\n<p><em><strong>Can you build muscle mass with bodyweight exercises?<\/strong><\/em><\/p>\n<p>Yep, bodyweight exercises can build muscle mass, as long as continuously challenge your muscles by:<\/p>\n<ul>\n<li>Increasing reps.<\/li>\n<li>Decreasing your rest periods.<\/li>\n<li>Performing more difficult variations.<\/li>\n<li>Increasing your time under tension (by going slower).<\/li>\n<\/ul>\n<p>Just ask our friend Jimmy here, who <a href=\"https:\/\/www.nerdfitness.com\/blog\/no-gym-no-problem-jimmy-the-engineers-epic-transformation\/\" target=\"_blank\" rel=\"noopener noreferrer\">got in great shape using bodyweight exercises in his apartment<\/a>:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3886182\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jimmy-before-after-bodyweight-training.png\" alt=\"Jimmy before and after he did bodyweight training\" width=\"713\" height=\"356\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jimmy-before-after-bodyweight-training.png 621w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jimmy-before-after-bodyweight-training-300x150-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jimmy-before-after-bodyweight-training-600x300-1.png 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p>You just need to make sure you have the right program to follow.<\/p>\n<p><em>Enter the <span style=\"text-decoration: underline;\">Beginner Bodyweight Workout<\/span>.<\/em><\/p>\n<p>I&#8217;m going to take you through a basic home workout today that can be completed anywhere &#8211; in your house, apartment, out at a park, in your basement, on the moon, wherever.<\/p>\n<h2><a name=\"bodyweight_workout_video\"><\/a>Beginner Body Weight Workout Video &amp; exercises<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>This is the Beginner Bodyweight Workout (3 Circuits):\u00a0<\/strong><\/p>\n<ul>\n<li>20 Bodyweight squats.<\/li>\n<li>10 Push-ups.<\/li>\n<li>10 Walking lunges (each leg).<\/li>\n<li>10 Dumbbell rows (use a milk jug or other weight).<\/li>\n<li>15 Second Plank.<\/li>\n<li>30 Jumping jacks<\/li>\n<\/ul>\n<p><strong>We turned this bodyweight workout into a fun infographic, because that&#8217;s how we roll around here:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3886162\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout_short-scaled-1-scaled.jpg\" alt=\"An infographic of the Beginner Bodyweight Workout\" width=\"3000\" height=\"2769\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout_short-scaled-1-scaled.jpg 3000w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout_short-300x277-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout_short-650x600-1.jpg 650w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout_short-768x709-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout_short-1536x1418-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout_short-2048x1890-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout_short-600x554-1.jpg 600w\" sizes=\"(max-width: 3000px) 100vw, 3000px\" \/><\/p>\n<p style=\"text-align: center;\"><em>Jump to the &#8220;<a href=\"#best_beginner_bodyweight_exercises\">Best Bodyweight Exercises<\/a>&#8221; section for a full breakdown of each movement.<\/em><\/p>\n<p><strong>In a <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">circuit routine<\/a>, you&#8217;ll do each exercise in succession without a break in between (if you&#8217;re able).<\/strong><\/p>\n<ul>\n<li>Once you&#8217;ve finished all exercises in the circuit, do it again.<\/li>\n<li>If you&#8217;re still able after the 2nd run through, go for a third.<\/li>\n<\/ul>\n<p>Because all of these exercises come one after another, you&#8217;re bound to get tired &#8211; and that&#8217;s okay!<\/p>\n<p>It&#8217;s better to stop and take a break than to do an exercise incorrectly.<\/p>\n<p><strong>Before you start, don&#8217;t forget to do a <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dynamic Warm-Up <\/a><\/strong>&#8211; Make sure to get your heart rate pumping and get your muscles warmed or you&#8217;re just asking for injury.<\/p>\n<p>You can run in place, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-jump-rope-ultimate-beginners-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">jump rope<\/a>, 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!<\/p>\n<p><strong>Here&#8217;s a beginner warm-up you can try:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Dynamic Warm-Up Exercises | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qQ96oXp5RTU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>After you&#8217;ve completed your workout at home, feel free to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stretch\/\" target=\"_blank\" rel=\"noopener noreferrer\">cool down and stretch<\/a>.\u00a0<\/strong><\/p>\n<p><em><b>&#8220;HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?&#8221;<\/b><\/em><\/p>\n<p><strong>Do this routine 2-3 times a week, but never on consecutive days<\/strong>.<\/p>\n<p>You don&#8217;t build muscle when you&#8217;re exercising, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">you build muscle<\/a> when you&#8217;re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.<\/p>\n<p><strong>I like to follow a training pattern of:<\/strong><\/p>\n<ul>\n<li>Strength training on one day (like this workout).<\/li>\n<li><a title=\"Interval training\" href=\"https:\/\/www.nerdfitness.com\/2009\/01\/27\/kick-your-ass-and-kickstart-your-metabolism-in-20-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 minutes of interval training<\/a>\u00a0the next.<\/li>\n<li>Back to <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a>.<\/li>\n<li>Back to interval training or rest!<\/li>\n<\/ul>\n<p><strong>Alternatively, pick one of these <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">fun exercises<\/a> to do on your <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">off days<\/a> instead!<\/strong><\/p>\n<p>In addition to checking out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Program<\/a>, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!<\/p>\n<p><strong>I&#8217;ll send it to you right away when you sign up in the box below:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3957\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"246.61.43.147\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-20 00:12:20\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"best_beginner_bodyweight_exercises\"><\/a> The 12 Best Bodyweight Exercises For Beginners<\/h2>\n<p><strong><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583873\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-push-up-side.png\" alt=\"Another angle of showing how to setup a proper push-up.\" width=\"687\" height=\"352\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-push-up-side.png 687w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-push-up-side-300x154-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-push-up-side-600x307-1.png 600w\" sizes=\"(max-width: 687px) 100vw, 687px\" \/><\/strong><\/p>\n<p><strong>As laid out above in our <a href=\"#bodyweight_workout_video\">Beginner Bodyweight Workout video<\/a>, there are some key movements you can work on to help you <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">get started strength training<\/a>!\u00a0<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Here&#8217;s how to do every bodyweight exercise covered today<\/span>:<\/p>\n<h3><strong>#1) KNEE PUSH-UP<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583789\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up.gif\" alt=\"Knee push-ups like this are a great way to progress to a regular push-up!\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#2) ELEVATED PUSH-UP<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584778\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/elevated-push-up.gif\" alt=\"Do elevated push-ups to work up to regular push-ups\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#3) REGULAR PUSH-UP<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>We have a whole article on how to\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">do<\/a><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\"> a proper push-up<\/a>,<\/strong> but we also cover it extensively in this 5-minute video<strong>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>#4) ASSISTED BODYWEIGHT SQUAT<\/strong><\/h3>\n<p><strong><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584781\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Nerd-fitness-assisted-bodyweight-squat.gif\" alt=\"Doing assisted bodyweight squats is a great step towards regular bodyweight squats\" width=\"480\" height=\"270\" \/><\/strong><\/p>\n<p>Use this variation if you can&#8217;t do regular bodyweight squats yet.<\/p>\n<h3><strong>#5) BODYWEIGHT SQUAT:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584779\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF-bodyweight-squat.gif\" alt=\"Do a proper bodyweight squat to work out your legs\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>If you want even more instruction, here&#8217;s how to do a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">proper bodyweight squat:<\/a><\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Bodyweight Squat (mistakes to avoid!) | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cB0cOX7gePg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>#6) SUPPORTED LUNGES:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584782\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/assisted-lunge.gif\" alt=\"Do the assisted lunge until you can do regular lunges\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#7) REGULAR LUNGES:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584786\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lunges-nerd-fitness-kraken.gif\" alt=\"Do Lunges to strengthen your legs for the beginner bodyweight exercises!\" width=\"480\" height=\"270\" \/><\/p>\n<p><em>Here&#8217;s <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to properly perform lunges<\/a>.\u00a0<\/em><\/p>\n<h3><strong>#8) ONE ARM ROW<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584785\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/dumbbell-row.gif\" alt=\"Do a dumbbell row as a great beginner exercise to get strong\" width=\"480\" height=\"270\" \/><\/p>\n<p>Use a milk jug, suitcase, or actual dumbbell.<\/p>\n<h3><strong>#9) PLANK<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3756954 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/front-plank.gif\" alt=\"Coach Staci showing you the front plant\" width=\"479\" height=\"270\" \/><\/p>\n<h3><strong>#10) SIDE PLANK<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3594864 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/side-plank.gif\" alt=\"Doing a plank on your side is a great way to progressive this bodyweight movement.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#11) WALKING JACKS\u00a0<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584798\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/walking-jacks-bodyweight-exercise.gif\" alt=\"Do walking jacks if you can&#039;t do jumping jacks!\" width=\"480\" height=\"270\" \/><\/p>\n<p>Use this variation if you can&#8217;t do jumping jacks yet.<\/p>\n<h3><strong>#12) JUMPING JACKS<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584801\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-jacks-bodyweight-exercise.gif\" alt=\"Jumping Jacks are a great cardiovascular bodyweight exercise\" width=\"480\" height=\"270\" \/><\/p>\n<p>If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:<\/p>\n<p style=\"text-align: center;\"><strong>\u00a0&#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 42 Best Bodyweight Exercises You Can Do Anywhere.<\/a>&#8220;<\/strong><\/p>\n<p><strong>Note:<\/strong> We have helped hundreds of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching clients<\/a> get started with strength training and other awesomeness &#8211; but EVERYBODY starts with bodyweight training like these movements and this workout!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn more here!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"bodyweight_workout_weight_loss\"><\/a>Is Bodyweight Training Effective for Weight Loss?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3876565\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-happy-face.jpg\" alt=\"Lego Red Suit Brick Guy minifigure on gray baseplate background.\" width=\"781\" height=\"315\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-happy-face.jpg 2471w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-happy-face-300x121-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-happy-face-713x288-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-happy-face-768x310-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-happy-face-1536x620-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-happy-face-2048x826-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-happy-face-600x242-1.jpg 600w\" sizes=\"(max-width: 781px) 100vw, 781px\" \/><\/p>\n<p><span style=\"text-decoration: underline;\">The question of the day is<\/span>:<\/p>\n<p><strong><em>Is bodyweight training effective for weight loss?<\/em><\/strong><\/p>\n<p>Yep! Bodyweight training can be great for weight loss, as long as you have your nutrition dialed in.<\/p>\n<p>If you don&#8217;t&#8230;then no, it won&#8217;t be your magic bullet.<\/p>\n<p>That&#8217;s because a good workout and a crappy diet <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\">won&#8217;t help you lose weight<\/span><\/a>.<\/p>\n<p><strong>After all, one of the <a href=\"https:\/\/www.nerdfitness.com\/about-2\/rules-of-the-rebellion\/\" target=\"_blank\" rel=\"noopener noreferrer\">Rules of the Nerd Fitness Rebellion<\/a> is &#8220;<span style=\"text-decoration: underline;\">you can&#8217;t outrun your fork<\/span>&#8221; and you can&#8217;t out-train a bad diet!<\/strong><\/p>\n<p>This means if you don&#8217;t ALSO fix your relationship with food, then all the exercise you do won&#8217;t <a href=\"https:\/\/www.nerdfitness.com\/blog\/get-in-shape\/\" target=\"_blank\" rel=\"noopener noreferrer\">help you get in shape<\/a>.<\/p>\n<p>It&#8217;ll just make you frustrated&#8230;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3515589\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/AndyDwyerRunning.gif\" alt=\"&quot;Everything hurts, running is impossible&quot; from Andy\" width=\"500\" height=\"262\" \/><\/p>\n<p>So if you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">trying to lose weight<\/a>, then you need to fix your nutrition first and foremost.<\/p>\n<p>Remember, when it comes to fitness, <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">eating healthy is key<\/a>!<\/p>\n<p><strong>You have two options here to dial in your nutrition:<\/strong><\/p>\n<ul>\n<li>Track your food by <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-the-cico-diet-how-to-count-calories-for-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">counting calories<\/a> &#8211; you can <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">calculate your daily caloric needs here<\/a>.<\/li>\n<li>Look into <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-portion-control-how-to-lose-weight-with-portion-control\/\" target=\"_blank\" rel=\"noopener noreferrer\">proper portion sizes<\/a>, like with our healthy plate strategy:<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3606798\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1-713x561-1.png\" alt=\"\" width=\"713\" height=\"561\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1-713x561-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1-300x236-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1-600x473-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-1.png 720w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>We&#8217;ve actually developed our own 10-level nutrition system and mindset blueprint in <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a>, but let me break this down into some basics:<\/strong><\/p>\n<ul>\n<li>Eat natural, whole foods whenever possible.<\/li>\n<li>Cut back on sugar and liquid calories wherever you can. The stuff is in everything!<\/li>\n<li>Put vegetables and fruit on your plate!<\/li>\n<li>Know your fats and carbs &#8211; these are the foods we can overeat without realizing it.<\/li>\n<li>Make sure you <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">get enough protein each day<\/a> (meat, chicken, fish) &#8211; this helps with rebuilding muscles and things like that.<\/li>\n<\/ul>\n<p><strong>You can download a <span style=\"text-decoration: underline;\">Free 10 Level Diet Guide<\/span> too when you join the Rebellion and sign up in the box below:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3957\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"246.61.43.147\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-20 00:12:20\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><strong>The raw honest truth:<\/strong> <span style=\"text-decoration: underline;\">how you eat will be responsible for at\u00a0<em>least <\/em>80% of your success or failure. <\/span><\/p>\n<p>If you&#8217;re doing bodyweight workouts because you&#8217;re <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">interested in losing weight<\/a>, <span style=\"text-decoration: underline;\">know that training is only 10-20% of the puzzle<\/span>!<\/p>\n<p>If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you&#8217;re in the right place!<\/p>\n<p>We&#8217;ve been helping busy people like you train at home and make better food decisions without hating life! It&#8217;s our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">1-on-1 Online Coaching Program<\/a>, and it might be a great fit for you.<\/p>\n<p><strong>Schedule a call with us to learn more by clicking on the image below:<\/strong><\/p>\n<h2 style=\"text-align: left;\"><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\"><img loading=\"lazy\" class=\"aligncenter wp-image-2945420 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/coach-ad-8-713x296-1.png\" data-fslightbox=\"gallery1\"><\/a><\/h2>\n<h2 style=\"text-align: left;\"><a name=\"bodyweight_workout_pdf\"><\/a>After the Beginner Bodyweight Workout: Next Steps!<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3856598\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/yoga-mat.jpg\" alt=\"A yoga mat for beginner bodyweight training\" width=\"689\" height=\"325\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/yoga-mat.jpg 2494w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/yoga-mat-300x141-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/yoga-mat-713x336-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/yoga-mat-768x362-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/yoga-mat-1536x724-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/yoga-mat-2048x966-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/yoga-mat-610x288-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/yoga-mat-600x283-1.jpg 600w\" sizes=\"(max-width: 689px) 100vw, 689px\" \/><\/p>\n<p><strong>Do this <span style=\"text-decoration: underline;\">Beginner Bodyweight Workout<\/span> for the next 4-6 weeks and focus on getting better.<\/strong><\/p>\n<p>If doing just one circuit of the workout was really challenging, no big deal!<\/p>\n<p>Write down how you did, and try to do just 1 more rep or exercise next time through.<\/p>\n<p>The whole point is &#8220;do a bit more than last time.&#8221;<\/p>\n<p><strong>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:<\/strong><\/p>\n<p><strong>1) If you want step-by-step guidance<\/strong> on how to lose weight, eat better, and get stronger, check out our killer <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching program<\/a>:<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>2) If you want a daily prompt for doing workouts at home, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p><strong>Try your free trial right here:<\/strong><\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><strong>3) Join the Rebellion!<\/strong>\u00a0We need good people like you in our community, the Nerd Fitness Rebellion.<\/p>\n<p>Sign up in the box below to enlist and get the <span style=\"text-decoration: underline;\"><strong>Beginner Bodyweight Workout<\/strong><\/span> sheet so you can print out the sheet and train at home!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3957\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"246.61.43.147\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-20 00:12:20\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p>I&#8217;d love to hear how this workout went for you, and how else we can help!<\/p>\n<p>This is what we&#8217;ve dedicated our lives to, and you&#8217;re now part of a killer community.<\/p>\n<p>Welcome to the Nerd Fitness Rebellion!<\/p>\n<p>You can do this, we got your back!<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS: If you&#8217;re looking for more workout routines to follow, I got you covered:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Strength Training Workouts<\/a>: start with bodyweight training and work up to barbell training!<\/li>\n<li><a title=\"Advanced Body Weight Circuit\" href=\"https:\/\/www.nerdfitness.com\/2009\/12\/17\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\" target=\"_blank\" rel=\"noopener noreferrer\">Advanced Bodyweight Workout Circuit<\/a>: warning &#8211; this will kick your ass \ud83d\ude42<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Levels of Gym Workouts:<\/a>\u00a0Never wonder what to do in the gym again! Follow these 6 levels of workouts to go from Newbie to Gym Hero!<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">42 Bodyweight Exercises You Can Do Anywhere:<\/a> Who needs a gym? Simply pick the exercises from each category and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">build your own workout<\/a>!<\/li>\n<\/ul>\n<p><strong>PPS:\u00a0<\/strong>As a reminder, today&#8217;s bodyweight workout looks like so:<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/wp-content\/uploads\/2021\/02\/Beginner-Bodyweight-Workout-Infographic.pdf\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3890423\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout-Infographic-scaled-1-scaled.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">Click on it to pull up your own PDF of the infographic<\/span>!<\/strong><\/p>\n<p><strong>###<\/strong><\/p>\n<p>PHOTO SOURCES: Four Bricks Tall: <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/46981967904\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">&#8220;Follow or follow not. There is no follow for follow.&#8221;<\/a> and &#8220;<a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/20305050886\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Morning run with the Fitbit<\/a>&#8220;, Ekaterina Minaeva \u00a9 123RF.com, parilovv \u00a9 123RF.com.<\/p>\n<p>INFOGRAPHIC SOURCES: <a href=\"https:\/\/www.freepik.com\/free-vector\/set-black-superhero-silhouettes_4429575.htm#query=%20superhero&amp;position=4\" target=\"_blank\" rel=\"noopener noreferrer\">superhero costume<\/a>, <a href=\"https:\/\/www.freepik.com\/free-vector\/fitness-male-characters-set_9398845.htm#page=2&amp;query=workout&amp;position=44\" target=\"_blank\" rel=\"noopener noreferrer\">male graphic<\/a>, <a href=\"https:\/\/www.freepik.com\/free-vector\/collection-women-doing-stretching-other-exercises_969093.htm#page=3&amp;query=workout&amp;position=46\" target=\"_blank\" rel=\"noopener noreferrer\">female graphic<\/a>, <a href=\"https:\/\/www.freepik.com\/free-vector\/strength-training-workout-set_4376402.htm#page=1&amp;query=workout&amp;position=22\" target=\"_blank\" rel=\"noopener noreferrer\">various graphics<\/a>, <a href=\"https:\/\/www.flaticon.com\/free-icon\/superhero_1538455?term=superhero&amp;page=1&amp;position=7&amp;page=1&amp;position=7&amp;related_id=1538455&amp;origin=search\" target=\"_blank\" rel=\"noopener noreferrer\">icon<\/a>, <a href=\"https:\/\/www.freepik.com\/free-vector\/milk-jar-transparent-background_4428807.htm#page=1&amp;query=milk%20jug&amp;position=3\" target=\"_blank\" rel=\"noopener noreferrer\">milk jug<\/a>, <a href=\"https:\/\/www.freepik.com\/free-vector\/robot-realistic-3d-composition-with-set-front-side-views-masculine-droid_6862964.htm#page=1&amp;query=robot%20&amp;position=37\" target=\"_blank\" rel=\"noopener noreferrer\">robot<\/a>, <a href=\"https:\/\/www.freepik.com\/free-vector\/background-crack-comic-style-pop-art-colorful-vector_2812725.htm\" target=\"_blank\" rel=\"noopener noreferrer\">comic background<\/a>.<\/p>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\">The Beginner Bodyweight Workout: 20-Minute Routine To Do At Home or Anywhere!<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you want to lose weight and get in shape, but don\u2019t want to leave your house? Well, as your fitness Yoda, I will teach you a great bodyweight workout routine that you can do ANYWHERE:\u00a0In your living room, at a park, or in a galaxy far, far away\u2026\u00a0 These are the types of workouts [\u2026]<br \/>\nThe post The Beginner Bodyweight Workout: 20-Minute Routine To Do At Home or Anywhere! first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":2729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2727"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=2727"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2727\/revisions"}],"predecessor-version":[{"id":2778,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2727\/revisions\/2778"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/2729"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=2727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=2727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=2727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}