Have you been wanting to get in shape but don’t currently own a gym membership?
Not sure what exercises to do to make the most of your time?
You don’t necessarily NEED a gym membership in order to get into shape. You can workout as you like and still feel and look great!
Sometimes the gym atmosphere isn’t for everyone. The grunting, sweating, and loud thumbs from weights being thrown around can be scary and intimidating at first. It is not always a very welcoming atmosphere for all. Luckily, you can still lose fat and build muscle while getting a good workout with no equipment necessary!
Cardio, cardio, cardio
If you think this is the most efficient way of burning major calories, think again. Below I explain the best exercises (all bodyweight) to burn the most calories and build strength.
Unfortunately, what I see most from people is:
High motivation but misguidance, which leads to endless exercise sessions and lack of progress.
Below is a free bodyweight circuit you can do in the comfort of your own home. These exercises include something called supersets. Supersets is when you complete one exercise after the other with little to no rest in between. That way, you’ll be making the most of your time, build muscle, and get in your cardiovascular training all in one go! In addition to this, you must pair your training program with a healthy diet in order to see results.
The Real Deal About Circuits
Circuit training burns more calories than any steady state cardio session on the elliptical ever will. So if you’re trying to lose weight, doing hours on end of cardio is an inefficient way to utilize your time.
The workout below will take you through some great starter exercises you can perform at home or wherever!
Perform each exercise, one after the other with no break in between. Once you have completed the first round of exercises in the circuit, take a rest and then do it again. Repeat this for 2-3 rounds. Go at your own pace but still make sure you are challenging yourself. If you aren’t quite sure how to perform an exercise, google it beforehand and practice the movement. It’s far better to take your time and perform an exercise currently than hurt yourself trying to rush.
Before we get started… make sure you perform a quite warm up just to get your heart rate elevated before kicking into high gear!
Here we go!
⁃ 30 high-knees
⁃ 20 mountain climbers
⁃ 30 deep squats
⁃ 12 push-ups on knees or feet
⁃ 20 lunges on each leg
⁃ 10 leg lifts
⁃ 30 sec - 1 min plank
Once you’ve finished your workout, make sure you take some time to breathe and stretch. You may perform this routine 2-4x per week and should take you no longer than 20-30 min. Make sure you separate your routine day from your cardio days. You must also allow your muscles to recover so make sure you schedule gets days in there accordingly!
Don’t Forget Diet!
There is no out training a bad diet. If you don’t work on your relationship with food you won’t be creating healthy long term habits. I’ve actually created a program where I create a nutrition guide for you on Demefit.com but here are some tips to help you get started.
⁃ Eat whole foods to keep you fuller longer
⁃ Take out soda and juices! Try diet coke or bubbly flavored water instead
⁃ Eat sweets and desserts in moderation
⁃ Cut back a bit on sugar. Fill your body with whole, healthy foods!
⁃ Veggies, veggies, and MORE veggies! 1-2 servings per meal
⁃ Eat protein with each meal (Greek yogurt, lean meat etc.)
I hope you’ve enjoyed this article and learning how to better yourself inside and out each day! Strength and conditioning is one of the biggest foundations of Demefit.com Here I help people improve and change lifestyle habits, improve body composition, lose weight, and build strength! My workouts can be performed in gym or at home!
PS: If you find this routine to be too easy, check out my Home Body Program
Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
My name is Demetra Eftimiades but I go by Demi!