Want a coach to help every step of the way? Learn more: VIDEO
If the beginner at-home workout above is too easy for you, move on to our
Advanced Bodyweight Workout . The workout looks like this:
One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape] Bodyweight squats: 20 reps Walking lunges: 20 reps (10 each leg) Jump step-ups: 20 reps (10 each leg) Pull-ups: 10 reps [or inverted bodyweight rows ]Dips (between bar stools): 10 reps Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip] Push-ups: 10 reps Plank: 30 seconds
Not familiar with these moves? Check out the
21 Best Advanced Bodyweight Exercises for a full breakdown.
I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.
Get a workout program that grows with you! Check out our Coaching Program:
Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.
Ugh.
Instead, how about
a 20-min workout you can do in the room itself! Utilize the furniture to its full potential.
Level 1
Level 2
Set the alarm clock to 15 minutes from now and see how many circuits you can do!
Check out our
full post on hotel circuits if you want Level 3 !
We have a LOT of business travelers in our
1-on-1 coaching program , which is why we create workouts for both their home gym and while traveling!
If you need worldwide accountability, workouts for home and the road, and want expert guidance…
Travel for work? Let us create a travel program to help you stay healthy!
You don’t have to head to the gym to do
High-Intensity Interval Training . You can do a complete routine right in your own home!
HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.
Unless you have a giant backyard, running at home might be tough.
But you know what doesn’t require a lot of room?
Burpees!
To complete a burpee:
Start standing up, then squat down and kick your legs out.
Do a push-up , bring your legs back in, and explode up into a jump.
For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
Repeat until you hate yourself.
Check out our full guide on
How to Start Interval Training for some more ideas on HIIT workouts at home.
The
Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill.
Sort of like playing Angry Birds…
Here’s how
The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements.
If you don’t have time to run through the whole sequence, no problem!
Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).
Here’s a sample day for your No-Equipment Workout:
Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.
At lunch, you grab your suitcase (if you’re at work, milk jug if you’re at home) and do inverted rows.
After work, you do another 50 jumping jacks and then do your push-ups.
After dinner, you do your planks while watching TV.
You could even split it up over two days if needed, but the goal would be to do it the whole sequence at once.
The main
Angry Birds Workout article describes in detail Levels 1-6, but here’s Level 3 for you:
Once you’ve done the complete routine, you have my permission to pull out your phone and play the actual game!
We love the Caped Crusader here at Nerd Fitness, so naturally we have
The Batman Bodyweight Workout for you to try!
Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll.
[1] This workout is separated into two days for you:
VIDEO
Batman No-Equipment Workout Day 1:
Rolling squat tuck-up jumps: 5 reps
Side to side push-ups: 5 reps
Modified headstand push-ups: 5 reps
Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
Handstands against wall: 8 seconds
VIDEO
Batman No-Equipment Workout Day 2:
‘180 Degree’ jump turns: 5 reps
Tuck front lever hold: 8 seconds
Tuck back lever hold: 8 seconds
Low frog hold: 8 seconds
This is a relatively advanced workout already, but if you want to progress to the next level, check out the main
Batman Bodyweight Workout for tips on how to do just that.
Get in shape like Batman with our Online Coaching!
The
PLP is a progressive program in which you complete one additional rep of three exercises – Pull Ups , Lunges, and Push Ups – every day, for two months.
NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.
Like this perfect push-up:
And this perfect pull-up:
Here’s how the PLP Progression works:
Day 1:
Pull-ups: 10 reps
Push-ups: 10 reps
Lunges: 10 reps (each leg)
Day 2:
Pull-ups: 11 reps
Push-ups: 11 reps
Lunges: 11 reps (each leg)
Day 3:
Pull-ups: 12 reps
Push-ups: 12 reps
Lunges: 12 reps (each leg)
How long do you keep doing this?
As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days.
[3]
Yeah…by the end of it you’ll be doing more than 50 pull-ups.
There are two versions:
If you can do 10 straight pull-ups: Start day 1 with 10 reps of each.If you cannot do 10 straight pull-ups: Start day 1 with 1 rep of each.
Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form.
Want to learn more? Check out my
results on the PLP Workout .VIDEO
Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.
I’ll give you a Level One workout, and a Level Two. Check out
The 20-Minute Playground Workout for some Level Three exercises.
Level One
Alternating step-ups: 20 reps (10 each leg) Elevated push-ups: 10 reps Swing rows: 10 reps Assisted lunges: 8 reps each leg Bent leg reverse crunches: 10 reps
Level Two
Bench jumps: 10 reps Lower incline push-ups: 10 reps Body rows: 10 reps Lunges: 8 reps each leg Straight leg reverse crunches: 10 reps
After you’ve gone through a complete set three times, go down the slide!
Working out doesn’t have to suck. Let our coaches build you a fun program!
We just went over 7 workouts you can do at home (
plus a workout you can do in a park ).
You don’t have to stick to these though! I have two resources to help you design your own no-equipment workout:
The 42 Best Bodyweight Exercises : This guide will teach you how to perform the best bodyweight exercises – no equipment required! Check it out if you are unfamiliar with any of the movements referenced in today’s guide.How To Build Your Own Workout Routine : Once you’re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout!
That should get you going on building a workout you can do in the comfort of your own home.
Want more? Alright, eager beaver, I got you.
We built THREE options for people just like you:
1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer
1-on-1 coaching program :
Our coaching program changes lives. Learn how! 2) Good at following instructions? Check out our self-paced online course, the
Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.
Learn more about The Nerd Fitness Academy!
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know . It’ll help you start incorporating these bodyweight moves into your training.
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, your turn: I’d love to hear how your home training is going!
Which workout above did you try? Did you make one of your own?
Leave a comment below with your results or any questions you have on working out at home.
For the Rebellion!
-Steve
PS: If you were going to buy one piece of equipment to utilize in your home,
a kettlebell would offer you a lot of versatility:
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Photo Sources:
Scenes from an empty lot in Brooklyn, vol 1 , Hotel Room , Speed! , LEGO Angry Birds , The Batman , Vintage House Bicycle ,
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