Where to Begin – Bodyweight Exercise

There are two common comments that I hear from people that want to start on a fitness program. They can not afford to go to a gym. They do not know where to start.

Probably the best way to start involves no equipment and very little space. In other words, you can do it at home, in the park, whatever. Bodyweight exercises are just what they sound like; exercises that use your own body’s weight for resistance.

When used with no rest from one exercise to the next, not only can you get great resistance training, but fantastic cardio as well.

Below is an example of a workout that involves nothing but your own will and weight (and maybe a watch). If you are a beginner, do this one time through, three times a week. For instance, Monday, Wednesday and Friday. The next week, try doing it two times through on those days. Then Four times per session.

As you progress, try new exercises to switch things up. You may look at adding a pull-up bar. There are some great ones available that use a doorway, and run about $30-50 USD.

If you do not know what a particular exercise is, feel free to ask. Or do a search using your favorite search engine.

10X Jumping Jacks
10X Bicycle Crunches
10X Push-Ups
10X Squats
Plank (30 Seconds)
10X Lunges(10 per side)
10X Chair Dips
10X Mountain Climbers (10 per side)
10X Squat Jumps
Wall Sit (30 seconds)

Enjoy and have fun!

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3 Responses to “Where to Begin – Bodyweight Exercise”

  1. Thanks for writing, I very much liked reading your latest post. I think you should post more often, you evidently have talent for blogging!

  2. Gina says:

    Great advise!
    I hear the same from many I work with as they fall into one of 2 camps: never work out or exercise addiction.
    For those who cannot find the time or money for a gym etc I have often suggested something like your body weight program.
    Having fun is critical we don’t do much that we hate for long :)
    I have the women who cannot do a push up begin at the wall with feet about a foot away and build up to push ups from the knees and then a regular push up. I don’t call them real push ups because when you are over weight and under exercised the wall ones feel very real!
    Aloha, Gina @starlightlife on twitter

  3. [...] together four or five bodyweight exercises, including skipping rope, and you have one intense total body workout. Frugal Guide to [...]

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