The Home Workout For Beginner’s

The Home Workout For Beginner’s

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bodyweight workout
Equipment needed

None.  Just an open area like your living room or your lawn

Who is this for?

This is for anyone who wants to lose the most amount of body fat possible, but has no access to a gym or equipment.

So you have no equipment?  Nothing to train with except your body and a will to train.  I’m not even going to throw in dips, pull ups, or body rows since we’re going with a complete “no equipment” mentality.  This means we will not be doing any upper body pulling movements which is far from ideal.  However with maximum weight loss being the goal, a month without pulls is a calculated casualty.

Oh, and I don’t want to hear a single peep about there being no “ab” exercises.  To lose weight you need maximum caloric expenditure and that weak-ass crunch isn’t going to cut it.

I’m also asking you to abandon long slow cardio for the 31 days.  Unless you are finding some mental or spiritual clarity in your 30-minute treadmill treks, STOP IT NOW!  

6 Exercises: Squat, Lunge, Push Up, Squat Jump, Hop Scotch, and Baby Burpee.  Yes, the push up may be done from the knees if you can’t do a regular pushup.

Workout A:

Squat: 25 reps or as many as possible before a rest is needed – which ever comes first.

Hop Scotch: 30 seconds of max effort.

Push Up: 25 reps or as many as possible before a rest is needed – which ever comes first.

Hop Scotch: 30 seconds of max effort.

Repeat cycle 4 – 8 rounds.

Workout B:

Baby Burpee: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout C:

Lunge: 15 reps each leg or as many as possible.

Hop Scotch: 30 seconds.

Push Up: 25 reps or as many as possible.

Hop Scotch: 30 seconds.

Repeat cycle 4 – 8 rounds.

Workout D:

Squat Jump: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout E:

Lunge: 10 reps each leg.

Baby Burpee: 10 reps.

Repeat 5 – 7 times.

Workout F:

Squat Jumps:  Max reps in 10 minutes.  Rest as needed and keep track of the reps completed.  Try to beat rep count each time this workout comes up.

Workout G:

Tabata Intervals of the following:

Hop Scotch


Baby Burpee

Push Up

Follow a 4 days on, one day off, 3 days on, one day off cycle as follows:

May 1.  Workout A

May 2.  Workout B

May 3.  Workout C

May 4.  Workout D

May 5.  OFF

May 6.  Workout E

May 7.  Workout F

May 8.  Workout G

May 9.  OFF

May 10.  Workout A

May 11.  Workout B

May 12.  Workout C

May 13.  Workout D

May 14.  OFF

May 15.  Workout E

May 16.  Workout F

May 17.  Workout G

May 18.  OFF

May 19.  Workout A

May 20.  Workout B

May 21.  Workout C

May 22.  Workout D

May 23.  OFF

May 24.  Workout E

May 25.  Workout F

May 26.  Workout G

May 27.  OFF

May 28.  Workout A

May 29.  Workout B

May 30.  Workout C

May 31.  Workout D

Your Diet

Follow this diet plan…

Let’s get this straight right now:  diet is THE most important component of your fat loss journey.  And while we’re being straight forward, I’m asking you to endure some hunger pangs for the next 31 days.

This  is a crash course.  This is all out war for 31 days on the blubber you’ve been hauling around.  Let me ask you this, has what you’ve been currently doing brought you results?  If you answered no, then it’s time for something different.  And radically different.  I promise you, a little gnawing in your belly is going to go a lot farther toward your weight loss than any workout I can put together.

If you have set the goal to drop as much weight as possible in 31 days, be prepared to pay the price.  No cheat days.  No cheat meals.  No cheat freakin’ tastes or bites of anything.  It’s ONLY 31 days!  Exercise some damned discipline and give it your all.

Eat lean meats, lots of fruits and vegetables, some nuts, and very limited amount of starchy carbohydrates and dairy.  And keep the carbs to post workout only.  Sound tough?  It’s not tough – you can do anything for 31 days.  Give it your all for 31 days and then make your decision.  If you don’t feel more energetic and your weight hasn’t dropped, go back to eating your pasta and bread.  Also watch your quantities.  Keep meats to about size of your palm and nuts to one layer in the center of your palm (about 6 almonds).  If you are hungry make yourself a big old salad – you can eat raw or lightly steamed vegetables until your belly is full.  Speaking of salads, the only approved dressing is homemade vinaigrette: 3 parts olive oil, 1 part balsamic vinegar, spices as you desire.  Yum!  A sample meal plan follows:

6:30am  Workout

7:00am  2 or 3 eggs scrambled with peppers and onions, 1 piece dry whole wheat toast.  Fruit salad of pineapple, melon, and grapes.

10:00am  1 banana.  6 almonds.

1:00pm  Large spinach salad with grilled chicken, cucumber, tomato, and balsamic vinaigrette.

4:00pm  1 apple.  Small handful of walnuts.

7:00pm  Stir fried sirloin and broccoli.

10:00pm  Go to bed and don’t eat until breakfast!  If eat you must, eat only enough to curb the hunger: half and apple or banana, maybe with a taste of natural peanut butter.  A large glass of water works great to stave off hunger.

If you have any questions about this workout, please post them below…

-Terry Asher


  1. What about protein shakes ya or nah I usually have one whey with 2 scoops of coffe for breakfast and a casien right before bed

    • Hey Scott,

      Yea I enjoy taking protein post workout for obviously reasons. I would just suggest finding a clean protein with no artificial junk in it and high protein per scoop like 25g +. Casein is best for night time use b/c extended release so great idea there :)


  2. I really want to try this, but I do have a couple of concerns I would like to discuss with you. I am 261 lbs and 5ft 7in. I put on a lot of weight after I had my youngest. I have a mild case of scoliosis and bad knees, due to injuries. Is there any of the exercise routine I should be careful doing? I desperately want to lose the weight. I really want to try this, but I also don’t want to cause myself my knee or back problems. Thank you for any help/advice you can give me.

    • Tiffany,

      Before doing this workout, I would recommend doing the elliptical or bike and dropping additional weight first. Also, both of the machines are low impact and won’t be hard on your knee’s.


    • Hey Sam,

      You should be fine but alter if needed. For example if pushups are too hard, proceed to do them on your knee’s.
      Good luck!

  3. I had a baby almost a year ago are there certain exercises that will help more? I also have a herniated disc in my L2.

  4. Hey there, Terry, thanks for the help.

    Erm, this is a bit awkward since I’m 14 and I want to lose weight, I know this isn’t quite appropriate for me but I still wanna lose some weight. Is one hour of these reps enough? I’m fine with the diet plan, I actually quite like that, just that I have a busy schedule and I was wondering if four days a week with exercises A,B,C and E would be fine for my age.

    Thanks and wish me luck

    • Hey Akram,

      It’s best to workout after your 18, at least resistance training that is. Diet and body weight are great though at your age :)


  5. Ok, so I am 209lbs and stand 5’3 (yea i know it’s bad) is it ok to start this now or do i need to lose more weight before? I am 18 and just about nothing seems to be working for me.

    • Hey Malaysia,

      Of course you can, if it’s too difficult, however, I would recommend doing something like the elliptical. It will be low impact and something you can scale to lose more weight with.


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