This article is a Beginner Bodyweight Circuit designed to build muscle to burn more calories which will burn fat without the need for the stinky gym.
I’m the Dad at Home doing the cooking, cleaning, kids pickups, kids activities, kids everything…, … not to mention working! I don’t have any free time. A common moan that everyone in the world has.
But I also want to build lean muscle, get fit and increase my metabolism. I want to do it in as little time as possible and I don’t have the desire or time to go to the gym.
I’m here to tell you it’s ALL GOOD. Because here I am sharing with you my ‘go to’ circuit which takes about 20 minutes.
Doing it 2-3 times a week for sure ticks the boxes. Quick and efficient. It is an easily adjustable bodyweight circuit for beginners but anyone at any level can use this base and as a base for any sport. It can be added to or adjusted. There is virtually an endless amount of variations of body weight exercises to choose from.
Why a bodyweight circuit will work to burn fat and build muscle:
- Exercise to burn calories… to burn fat. duh.
- More muscle increases Basel Metabolic Rate (BMR), which is the rate calories are burned at rest.
- Circuits, (HIIT, intervals and bodyweight) give what some have labelled an ‘after-burn’ effect…. burning more calories.
- Bigger muscles and less fat means more tone.
- Do anywhere, no gym or equipment needed.
- Do anytime, easy to plan.
- It is quick and efficient.
- No equipment necessary.
- Versatile and adjustable exercises to build muscle and strength.
- Combine easily with your favourite outdoor cardio for extra fat burning, to warm-up and warm-down.
- Build real full body strength rather than single muscle strength from gym weights.
- Helps strengthen weak points, prevent injury and rehab joints.
- Learn body control, stabilisation and coordination.
- Sustainability due to all of the above!
In particular I love the versatility. For example, if you wanted make harder the standard press-up simply elevate your feet and/or do super slow reps. To make easier you could do them on your knees and/or do half reps. You could adjust hand position to target different muscles. There are endless options.
Did I say no gym! That means; no sweat from others, no smell, no crowds, no time consuming logistics, no waiting for equipment, no adjusting equipment, no judging or intimidation… all that fun stuff at the gym.
Is this the same as weight lifting then? Yes and No… Yes, you get the benefits from lifting weights and building muscle (ladies, do not worry, you will not end up looking like the Hulk!). No, you don’t need to follow the fad in weight loss industry pressuring you into gyms to do weight lifting. The facts show gym membership is not sustainable exercise for most people.
Remember, having a good eating plan is the major factor in lean muscle building and fat burning. Please don’t forget this. You must include a balance of macro nutrients ideally using a mixture of real food including ‘good’ carbs and ‘good’ fats. Eat well and eat right for your body to refuel and it will thank you by burning fat and getting lean.
I’m going to take you through a basic workout today that can be completed at home, at the park or wherever. Make sure you are cleared by your personal physician for physical activity before attempting these exercises. Proceed at your own risk.
The Beginner Body Weight Circuit for an Outdoor Body!
[VIDEO coming of me showing the exercises]
Warm up. If you’ve incorporated this into a run loop then thats cool. Or do something like 10 jumping jacks, single leg swings, arm circles and torso twists.
Write down this list to take with you or follow from the video for your body weight circuit.
- Air squats x20
- Press-ups x10
- Pull ups or rows x8 (if you really can’t find a bar or a watering can then just skip this one)
- Walking Lunges x20
- Dips x10
- Plank 30 seconds
Do the circuit without stopping. Rest 3 minutes in between each circuit. Repeat the circuit 3 times.
It should take about 20-30 minutes depending on your level, intensity and speed. *Notes on each exercise below.
Don’t freak out if it is still too much for you. If you are a beginner at being a beginner, no stress! Do as many reps of each exercise as you are happy doing and go through the list just 1 circuit. No problem dude. Try a second time if you can. Slowly over weeks build up your strength to complete 1 circuit and take a rest then try to do the second. If you can’t it will come over time.
You’ll gain lean muscle and crank up a fat burning machine. As they say, it doesn’t happen overnight!
When is best to do a bodyweight circuit? Anytime is better than no time! Just get warmed up and smash into it. Do about of 3 times a week. Don’t do on back to back days so that you give your muscles time to recover.
Stretch afterwards. Ideally immediately after to help your muscles recover and repair from the resistance training. Let me know if you’d like advice on these.
Big reminder again to eat real food and get personalised advice (ask me if you like). Real food will give wholesome sources of energy for your body and brain.
How was this circuit for you?
At what your level would you consider yourself?
How long did it take for you to complete the circuit?
Leave a comment, I’d love to hear from ya.
If you would like more routines for fat burning. transform your normal run to be a fat burning machine, click on the link on the sidebar.
If you would like personalised advice on losing fat, eating healthy and incorporating exercise into your favourite outdoor activity – send me a message to discuss options.
*Notes on each exercise:
- Air squats: Feet shoulder width apart, feet pointing forward. Bend hips and knees. Make sure knees do not go beyond your toes, stick your bum back as if you are trying to sit down. Hold onto something for balance to make easier. Carry something heavy to make harder.
- Press-ups: Palms flat on the ground shoulder width apart and on the balls of your feet. Back straight in line with your glutes. Bend elbows to 90 degrees alongside your torso lowering body to the floor. Press up to straight arms keeping your body straight. Use a bench or your knees to make easier. Raise feet or do a pike to make harder.
- Pull ups: Find a bar (see examples) to hang from with palms facing away grip. Place your hands about shoulder-width apart. Pull up and raise your body until your chin reaches the same height as the bar. Avoid swinging as you pull. Lower slowly. Find a low bar to do ‘australian pull ups’ to make easier.
- or Rows: Place a knee and a hand on a bench, with your upper body parallel to the floor. Grab with hanging hand a heavy thing (watering can/milk carton). Pull up to side until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm. Pick up lighter or heavier thing to make easier or harder.
- Dips: Grip the side of a bench that you are sitting on. Take bum off with knees at 90 degrees to the ground with straight arms. slowly bend your elbows to lower your body until elbows are about 90 degrees. Keep back straight and close to the bench. Push back to starting position. Straighten legs with heels on the ground to make harder.
- Lunges: Hands on hips, big step forward, bend both knees at 90 degrees. Transfer weight to front foot and take large step forward with back foot to repeat. Try jumping lunges to make harder.
- Plank: In a press-up position but on your elbows. Keep back straight, by keeping tummy tucked and engage gluts to keep pelvis tilted forward. Hold for longer to make harder.
Enjoy! Go Hard!