Beginner “lift” routine you can do at home with no equipment

Here’s a basic strength-training routine that you can do at home with absolutely no equipment, in less than 30 minutes. Do this routine 4 to 5 times a week for 30 days, and then move on to a more advanced routine!

  1. 15 Burbees
  2. Rest for 60 seconds.
  3. Push-ups (the correct, full push-ups. Not the girl-version) — to fatigue
  4. Rest for 60 seconds.
  5. Squats — to fatigue
  6. Rest for 60 seconds.
  7. Plank for as long as you can hold it.
  8. Rest for 3 minutes.

Repeat the above super-set 5 times.

Note that “to fatigue” means that you repeat the exercise until your muscle is incapable of performing another one (not until you’re tired. You do it until the muscle will no longer respond, and is completely incapable of supporting your weight any longer.).   Note that you will eventually add weights to the above exercises when they become too easy.

Please note that it’s very easy to “cheat” on these exercises and do them in a way that makes you feel like you did the workout, but didn’t. Poor form can also cause injury. Your form matters. A lot. Take extra time to make sure it’s precise, by watching the videos below.  It helps A LOT if you can watch yourself do the exercise in a mirror while you do it.

How to do a burpeee:

How to do a proper push-up:

How to do a squat:

How to do a plank: