Gyms are expensive. Exercising in the heat or rain isn’t fun. Being overweight and out of shape also sucks.
The good news? You can start getting in shape right now, at home, with no equipment.
This guide is an easy to follow fitness program to help you:
- Avoid visiting a gym
- Save time
- Burn calories
- Build lean, toned muscle
- Live a healthier life
You don’t need anything to work out. If you’ve got a few minutes to spare, you’re good to go.
I’ll show you why this workout is so awesome in a moment, but here’s a quick breakdown of the workout first:
- Invisible Jump Rope – 60 seconds: This exercise elevates your heart rate and gets your blood pumping to kick off the HIIT aspect of this workout. Simply (pretend to) jump rope in place – imagination is all you need, no rope required.
- Simplified Burpees – 10 Reps: From a standing position, drop to the floor, do a single pushup, then stand back up again. Easy peasy.
- Lunges – 10 per leg: Squat down with one leg until your knee is hovering slightly above the floor. Stand up and repeat, alternating legs until you have done 20 total (10 per leg).
- V-ups – 10: Lying on the floor, extend your arms vertically above your head. Sit up while lifting your legs to reach towards your toes. If you can’t do a V-up yet, just do one crunch followed by one leg lift (this combination counts as one repetition).
- Backwards Leg Raises – 10 per leg: Standing straight up, swing one leg directly behind you, while keeping your knee straight. You can extend your other arm for balance.
Move from one exercise immediately to the next. Take 90 seconds of rest between sets, then immediately jump back into another set.
Start at Level 1, which is 3 sets. When it starts to feel easier, move to Level 2: 4 sets. Eventually, move to Level 3: 5 sets.
If you want to do an extreme version, cut your rest down to only 60 (or even 45) seconds.
Lean Muscle Benefits
This workout targets the most important muscle groups. You’ll work your:
It can help you build lean muscle mass and then maintain it as you lose weight.
Lean muscle can help boost your metabolism (1, 2, 3), burn more calories naturally (4), and even help fight the metabolism drop that usually causes people to plateau after a few weeks of dieting (5, 6).
Since you’re doing bodyweight exercises instead of lifting heavy weights, you’ll help maintain a toned look instead of a bulky one.
This workout also gives you an intense cardio session. As you quickly move from one exercise to the next, you’ll feel your heart rate pick up and your adrenaline spike.
Cardio is great, since it can help burn stomach fat (7, 8). This isn’t just regular cardio, though – since you’re doing intense sets interrupted by a cool-down period, it’s a form of High Intensity Interval Training (HIIT).
Give your body time to recover, especially at first. Every other day is the most often you should do this workout until you’ve gotten very used to it. You can still go for a walk or jog on your off days if you want.
Intermediate Milk Jug Workout
As this gets easier, you’ll want to progress to the Intermediate Visual Workout, which uses milk jugs to provide a free weight for more advanced muscle toning and HIIT training.
Check it out for when you progress to the next level!
Beginner’s Visual Fat Loss Diet Plan
Exercise is only one part of the equation. You also need to follow a healthy diet to get in shape.
Check out my Beginner’s Fat Loss Diet Plan for the same visual-style goodness in diet.
This diet plan has everything you need to get started on a healthy diet today.