Beginner Body Weight Circuit Workout | Nerd Fitness Updated on October 26, 2019 By William Clement 100 Comments By William Clement 100 Comments SubatomicMacroscopicParticleExpansion August 24, 2015 I did a 5 minute warmup. But that warmup I did was no joke! Jumping jacks, running in place, running with high knees and a hop. Then the circuit. Tried stretching my legs after it. Then I tried a second circuit. I burned out when I got to the squats at about 10 reps. At least I tried though. I usually workout at a gym twice a week. Weights first and then cardio and it's about a 45 minute workout. Reply Xib XIb September 29, 2015 How many times a week is advised ? Or is it a daily workout? Reply LagiNaLangAko23 September 30, 2015 Got a few question… 1. Squats and lunges are for the glutes right? I try my best to do the exercises with the form that I see in this vid but it's either my knees or the part of the thigh above it that hurts. I reduced the lunges to just 10 because of this. I find it hard to go downstairs afterwards. 2. When should I start taking protein shakes or would I get enough from my diet? I usually eat a serving of fruit or a few slices of bread (max 3) with peanut butter 5-10 mins before exercising. I usually have my dinner immediately after, 1-2 cups of rice, some veggies (more veggies = less rice) and some fish or meat (usually chicken). Reply Jukebox October 23, 2015 This is amazing. I am a beginner and I got here from the website. Due to time constraints(I leave home at 7 am for college and return at 7 pm), I can't go for the jogging that you described on the rest days. Is there a way to simulate the same effect by doing stuff at home? Reply Scott Cook November 12, 2015 thanks, this is just what I was looking for. I like how it's short but intense, and you only do it 3 times a week. It took me three tries to do all 3 circuits, and now I can do all 3 pretty easy (21 year old male, 135lb) Reply Luuuuurve November 17, 2015 Just wanted to say that this video helped me get into shape. I'd do it every other day for 4 months, helping me lose 40 pounds in that time. It was a great way to get me comfortable with doing a routine and getting my body used to exercise. And anyone who's having difficulty with this, just remember to go at your own pace, it'll get easier the more you do it, trust me. Reply Craig Campana December 10, 2015 Excited to get going! Steve, I saw your interview with Chase on Fizzle and looked up your website. I just had surgery yesterday on both my legs due to having poor circulation. My doctor reported that my legs will feel younger again, so after recovering I should be able to do the leg exercises I have not been ever able to do. I am a desktop jockey, working 12 hours per day at the computer for my full time job, then spend 3-4 hours working at my laptop starting my new business. This all means alot of sitting on my butt, which along with my gut has gotten larger for the three years I worked this full tie computer job. I am glad I have come to see your website and exercises. I will now add exercise routines to my work breaks and get my heart pumping so I can lose fat and build muscle. Thanks Man! Reply kpsnnf December 13, 2015 not bad, not bad at all… though 10 minutes warming up is far too long for this routine, it would likely turn into the routine itself as i'd be too exhausted to continue Reply A. M. January 2, 2016 Amazing video,thank you so much Reply thunderlord2200 January 18, 2016 im 270 theres no way i can do 20 leg crunchs or anything else.. im just starting out… Reply kaidenlovesyou February 7, 2016 Thank you so much for posting this! I want to join nerd fitness, but I don't have the money for it yet. I graduate from university this Spring and I can't fit in to their largest graduation gown. I need to go down two shirt sizes between now and the end of May. I hope this along with my diet and my 3 mile walk to and from classes every day will help me lose some gut before my ceremony! Reply Stephanie March 19, 2016 Finally did all three rounds this morning! Been doing this every other day and I feel pretty great. Reply ambardr April 4, 2016 one question, how many calories can I expect to burn after three circuits? Reply Judy Dickinson April 18, 2016 Like it all but the swearing. Reply Klaustronix April 22, 2016 Which stretches should be done before and after this work out? Reply safi456 April 29, 2016 Hi, I have a few Qs I hope you dont mind:1/ If I want to alternate this with HIIT, can I just run up and down the stairs 20-30 times and count that as HIIT? It takes me 8 minutes to do it 20 times, and I've read that is all you should be doing, 8 minutes.2/ I'm really really out of shape, and even 10 minutes of any exercise flattens me. Can I just do this workout until I feel stronger, and then add the cardio later, like maybe in two weeks or three?3/ Do any of these exercises target the abs and butt? Those are my problem areas, but these seem to be focusing on thighs and arms. Reply Ami Lafette May 15, 2016 I know the blog post suggests what sort of warm ups to do, but how long would be practical for a warm up? Just a few minutes of jumping jacks or jump rope? Maybe not even a few minutes, but just like one minute? Reply xLEWONDx May 15, 2016 do i have to do more reps when im quite used to it already??? Reply thePANDEMlC May 16, 2016 Had to take a lot of breaks but eventually I got through it. Got way too light headed and too much heavy breathing to push through it all. Eventually I'll get to the point I can do it in one go. Reply Rogério Ferreira May 21, 2016 I'd like to start with those circuit and but I don't how often I must do It, every day? each one day? how may times a week? Reply Sem schellekens June 6, 2016 i have very small self confidence but i gonna try it Reply Sha W June 15, 2016 I'm loving this already. I can't wait to pair it with my diet plan. I'm excited for results. Reply William Connelly June 21, 2016 For anyone still viewing this video, I would suggest replacing the jumping jacks with something like a burpee or a star jump. It's weird to have jumping jacks in a circuit workout, especially when they only really serve to get your heart rate elevated. Reply robdave1 July 2, 2016 This looks easy at first but I just tried it for the first time being an ex smoker and pretty unfit in general, i'm literally rekt at the end of 3 circuits. very rewarding though, i'll be keeping it up for sure Reply Palm Sirpalm July 4, 2016 I weight 114.1 kg i have done only 2 set of this I'm dying…….sweat like i'm in hell Reply Robert Case July 4, 2016 Great work out, I was curious if anyone had any suggestions on what I could replace the jumping jacks with? I live in an apartment and I don't want to bother my neighbors. Reply aqua123670 July 5, 2016 i almost died doing this Reply Knugen av Swärje August 3, 2016 A backpack or sports bag filled with books, rocks or water bottles works pretty well as a substitute for the milk jug and it's much heavier too because you can fill it up with 5 times more stuff than a milk jug. Reply Pawel Sliwa August 6, 2016 How long pause between the intervals? Reply Cassidy Marshall August 11, 2016 About how many calories does this full workout burn? I'm trying to make lifestyle changes and count my calories in both excersize and food but I'm not sure how much this cancels out! Reply Gamer Whiz August 16, 2016 U r so amazing. TU! Subbed. Reply Midnight Marauder August 18, 2016 So, should I jut keep doing this every day? To keep it as a routine? And by the way , awesome video man! 🙂 Reply Joanna Strycharz August 22, 2016 Nice! Love that you're demonstrating at home. Reply Kaboomerty August 26, 2016 so let me know if I should change something or add anything but I plan on doing this every other day. i am thinking I can do 45-60 mins of cardio (stationary bike) in-between those days. please let me know if this is a good routine for losing weight and gaining some muscle. Reply tomislav scerbe September 5, 2016 Damn, i tried it yesterday… My legs still hurt, man 🙁 i did only two sets. About two years ago i was 115kg weight and i took a long hard look in the mirror then. Two years later, i'm 78 kg, no muscles whatsoever. It's time to put them to work >:) You never realize in how bad of a shape you actually are before doing this workout. After only two sets (and a warmup ofc) my heart was beating and i was dizzy. I walked it off. I'm not stopping here! HUZZAAAAH! 😀 Reply Hagvan September 6, 2016 People who are doing this, is this really effective? I'm not fat, but I have too burn some chest, belly and ass fat. Reply DeadCowBlues September 8, 2016 About 200lbs, I've trained MMA and BJJ but have never been in peak shape, due to a fondness for beer and pizza. After a few months with no real exercise, I did one set on Tuesday and was still sore today (Thursday) when I did 3 sets. Had to pause on the 2nd lunges and a few times during the 3rd set, but I feel great afterwards. Thanks for showing beginners a realistic way to reach their goals. No equipment = no excuses! Reply Matt Jerkhole September 13, 2016 I was at 120kg in january and lost 30kg just by eating less/better. I decided to finally get some fucking workout going. I admit I only managed to do 1 cycle today (and really felt how fucking out of shape I am) but I'm definitely going to do this regularly now. Reply Maria Shutter September 14, 2016 "fill it up with concrete"2:24LOL. Reply Hannah Remond September 21, 2016 Can someone tell me which muscles this circuit are effecting? Reply Electrickoolaid A September 21, 2016 Is it cool if I add like 10-15 sit ups to this or will it fuck up the routine? I'm mostly trying to get off drugs and working out helps Reply Jt Brooks September 23, 2016 I am 6'1" and 60kg soaking wet, determined it might be a good time to put on some muscle Reply Mari Natalia October 11, 2016 Because of google I found this, we will see how this goes Reply Llew Gibson October 30, 2016 Im 17 Years old with over 17k followers on Instagram, I have quality videos on workout techniques and flexible dieting. Look into my channel Its perfect if your trying to attain your dream body wether you want to lose weight, gain muscle or get shredded. Give it a look and let me know what you think. Reply persis26 okwi26 October 31, 2016 @nerd fitness, quick question what can i replace lunges with? as i have strange knees and 20 lunges are ding more harm Reply Serch moreno December 1, 2016 Your body actually looks REAL, NATURAL AND GOOD! Reply Ryan Marek December 22, 2016 Did this yesterday and feeling sore but great today. Thanks for posting! Reply Lobster with Mustard and Rice December 29, 2016 is this more for losing weight or getting muscles??because I'm a really skinny mofo and if I lose more weight I'll be nothing more but a spooky skeleton Reply Tyler The Ultimate Badass January 9, 2017 Another year, another chance to mess up my new years resolution Just kidding Reply Matthew Waterhouse January 28, 2017 Great video but the music is a bit distracting. Thanks for making it! Reply Connie Aguilera February 8, 2017 I had a baby 7 months ago and have been on my ass since. I used to be in great shape and didn't think getting started would be a challenge but this workout made me break a sweat and I realized just how out of shape I am. Reply B. V. February 11, 2017 This is gr8 Reply who cares February 14, 2017 hey im already thin and want to build muscle, will this work for me?ps doing this for 3 weeks now Reply Jose Fernandez March 15, 2017 this is exactly why I need. thanks for the tutorial. Reply The best panda April 6, 2017 are some of these exercises be too much for a knee injury? i have some early on arthritis from a sports injury a while back and don't want to cause too much stress on it. Reply Rambaldi100 April 25, 2017 i did the 3 cycles my legs are killing me , my arms not so much i think i should add more weight to the dumbell rows Reply Luis Juarez May 13, 2017 In January, I weighed 288 lbs (I'm 5'7, so that's extremely over weight) and I started working out. I tried this circuit then when I was fat as hell, but I couldn't get through the squats. I started doing simple cardio, elliptical and swimming alongside eating really clean. I now weigh 230 lbs. I tried this circuit today and I finished it! tired as hell! I'm definitely going to add this to my routine! Thanks Steve! Reply Ash_Flake June 4, 2017 is this type of exercise intense cardio? Reply Summer Day July 3, 2017 Thank You Reply robot297 July 5, 2017 Recently just stumbled across your video, this is exactly what I was looking for. A simple at home workout routine. After trying your regime for a day I've really worked out a sweat and realized how out of shape I really was. I only made it through one circuit. haha. Reply Ryan Schnagl July 8, 2017 that kicked my ass , I did it 2 times and I was toast, will be doing this every day forsure Reply slayer sky July 17, 2017 I should give this a try, i might be a lost cause tho i'm pretty fat at 280 pounds. 🙁 Reply JSmith18 July 19, 2017 I'm 17, and weigh about 190 pounds. I decided to give this a shot today, and nearly made it through the first set, but began to get nauseas after I finished the plank. I'm sweating quite heavily. I'm 5'7, and really out of shape. I plan to do this every other day until I can get at least one set, and so on. I'm starting fresh today, and I'm not sure how to really go about eating healthily since I'm quite the picky eater, and my mom doesn't often cook dinner. Either way, it's a start. If anyone has any tips for eating more healthily, please do let me know. Also, most of my house is carpeted; I had a hard time balancing on the carpet. Is there a way to make things easier? There's no wood flooring in my house and the tile isn't flat, so that's sort out out of the question. Anyways, I'll be doing this for the rest of the summer, and then in the fall when things start to cool down (it's about 95 degrees this time of year where I live, and feels like 100) Ill probably do some cardio if I'm still having difficulties with these reps by then. I'm not aiming for a 6 pack, rather just to get back to a healthy weight and have a decent amount of muscle tone. Reply Teabee August 25, 2017 I"m sweating. I never sweat from effort. WHAT HAVE YOU DONE TO ME? Reply L.Z. September 24, 2017 wow. This seriously kicks your ass!! Never felt like this after cardio! Thanks Reply Xingyu Zhang September 30, 2017 I'm here to see the backward shorts. Thumbs up to Steve for not deleting this video. Reply Yusblind October 10, 2017 Just tried this for the first time and my legs gave up after the first circuit. Hopefully I'll come back and edit this comment saying how much better i'm doing soon. Reply Feuerbringer November 14, 2017 I can't do regular push ups due to weak wrists/joints. The pain becomes unbearable after doing five of them. Should I do them holding onto a table to lessen the pressure? Because that seems to work almost without pain. Reply The Man Himself December 9, 2017 girls must really dig how well his body fills out that extra small shirt Reply N96ZG December 14, 2017 Going to start this I'm not overweight but I am slender one. Plus I just not to exercise more. Reply Meteorain January 7, 2018 Just discovered this and immediately went to try it. It kicked my ass! Reply emily s January 19, 2018 Great video!I'm not in the best shape but at first I thought it would be easyish, at least the first set…it wasn't I can do each of them individually or two together…but add them all up and they were really difficult. Well I plan to continue this the best I can and Ill try to add more each day. Reply davidRWcreighton February 25, 2018 Just came across this video. I'm about 30 pounds over weight and am going to start this today as soon as I'm off work and do it 5 or 6 times a week. Hopefully in a month or two I can drop this weight. Wish me luck Reply xboxgamer969 March 5, 2018 Bookmarked this video as a reminder to do it every day, just did 1 circuit and im sweating like hell, I'll do 1 circuit a day for now and up the ante as I get used to it. Really easy to follow video. Reply Maz Dela Cerna March 26, 2018 Glad to have watched this!! Reply RockofVengeance May 7, 2018 I've tried this workout today and damn I was sweating alot after the first round haha. After the 2nd round i felt like throwing up so I couldn't continue to finish all 3 rounds. I'll try to finish all 3 next time. Reply Narendra Subramanya May 26, 2018 What to do on the alternate days? Please reply as I am desperate to know this. I want to lose my body fat. Thanks for making such an amazing video. Really appreciate the concern shown in guiding. Have a nice day… Waiting for your reply mate. Reply Antonius Anggito May 26, 2018 Isnt it too focused on leg muscle? Id like it to be more for arm muscle 😀 Reply joliecide June 4, 2018 Knees hurt when I lunge after the squats, is there an alternative to the lunges? Reply Cindy St. Clair June 8, 2018 Is it possible you could tell me what muscles each exercise targets? Thank you! Reply Adam June 22, 2018 I tried doing this workout two nights ago and man that was rough! I was able to do all three sets, but was sweating up a storm and my heart was beating a million miles a minute midway through the first set. I had to drink a lot of water in between sets and rest for a few minutes in between. I'd say I'm about 35 lbs. overweight and hope to do this exercise every 2-3 days to get a start on my goal to lose it. The push-ups were easily the most difficult for me to do. By the second set, I was struggling to do more than two in a row without stopping. Hope it gets easier as I continue this as a routine. Does anyone have any tips on what they do on the days in between for cardio? I have an elliptical machine at home and try to use that for 30-60 minutes, but maybe someone else has a better suggestion? Reply John Facioli August 19, 2018 Awesome video! I’ll try it Reply Wilbur Cobb August 19, 2018 Holy hell… I don't know how far off the deep end I fell, but I ran out of breath just practicing the forms! Not even doing the excersize hardly! I got a long way to go, but if I am honest with myself, its either this or meet the grim reaper… Hahahaha Reply Jhonny Peligro August 20, 2018 How much reps should I add each Week? Reply niky 45 August 25, 2018 I saw it and thought it was gonna be easy. after the first circuit, I'm DEAD. here's to the first of many, or so I hope. Reply Foxy Lovelace August 28, 2018 THERE ARE SO MANY PIANOS. I'M SOLD. Reply Jing Hamilton September 12, 2018 Thank you Nerd Fitness for an easy, but effective way to do a body weight circuit workout!Granted, I still can't even do one proper pushup, but I hope one day I can and many more! Reply goodmaki November 22, 2018 These types of rote exercises where you perform a certain amount of repetitions is not ideal. You should do how many repetitions you can before it becomes too strenuous. Every body is different and will need a different amount of repetitions. Reply Calyx December 4, 2018 Just tried this doing my first real workout besides lifting some dumbbells and working 40 hours and I gotta say i'm sweating like a pig.Gonna try to keep this up 4 days a week and we'll see where my manboobs go in a few months.. The plank is hard as fuck though. I think my back isn't very straight. Doing 3 rounds is gonna take some time, I'm amazed with myself I didnt die after the first cycle.. Reply corneal35 December 28, 2018 any alternative to the 30 jumping jacks? Reply Emily Decker January 3, 2019 Beginning of video says 5 min warm-up and end of video says 10 min warm-up. Reply Burpee Daily February 24, 2019 This is a CLASSIC and great for me to start working out and getting familiar with the different stresses. Reply I love pizza March 22, 2019 Anyone with experience?How'd it work out? Reply Ahmad Jamal Mughal April 13, 2019 Great video. What's that song at the background though? Reply TheRetroSims July 19, 2019 Thank you so much for your help. I was searching for a while now and your showing some good results!! Reply Obelisk September 6, 2019 Do you even lift? Reply JiJ September 25, 2019 Not gonna lie, I only did one circuit because I honestly couldn't do anymore. I can feel the burn in my legs. I'm not obese but I don't like looking at myself and just being disappointed and sorry for myself. But now I'm done feeling like a little bitch and I'm gonna prove to all of them that I gots the swagger. One day at a time. Reply Armando Zarazua Ledesma September 27, 2019 very epic thank you Reply Gunveet singh September 29, 2019 Is this supposed to be done 5/7 days a week or every other day is fine? Reply jack00scarecrow October 6, 2019 arrrr why the music Reply Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Save my name, email, and website in this browser for the next time I comment.