Home Workout Plan for Beginners: Build Muscle Without Equipment
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No equipment. No gym. Just you, a floor, and a place to hang.
Equipment Needed?
If you’re new to fitness and just decided to start working out at home, the options can feel overwhelming. The truth is simple: you need compound exercises that work multiple muscles at once and a full-body workout routine to build foundational strength.
This beginner home workout plan was designed specifically for people training at home. It requires little to no equipment, not even a pull-up bar, although pull-ups are an essential part of the plan. All you need is a place to do pull-ups, which doesn’t have to be a bar. This article has many suggestions for where you can do pull-ups without a bar. If you’d prefer to buy one, this one is a solid option.
Before You Start
I know it’s bothersome, but it’s a good idea to visit your doctor. He can make sure everything is a-ok and you are ready to expose your body to this form of stress!
Ease into it. If this is your first foray into fitness or it’s been years since you last trained don’t expect miracles. You’ll feel a difference after your first workout, but visible results take up to six months. Consistency beats intensity every time.
The Workout Schedule
| Body Part | Exercise | Comment |
|---|---|---|
| Chest / Triceps | 3 sets of push-ups, as many as you can do, with 60 seconds rest between sets | The exercise is explained in this video, which also has pointers on what to do when you can’t do a full push-up yet. |
| Back / Biceps | 3 sets of pull-ups, as many as you can do, with 60 seconds rest between sets | If you don’t have a pull-up bar, this article has very many suggestions for possible substitutes. If you can’t do a full pull-up, this video will guide you from negative chin-ups to your first full pull-up and beyond. |
| Legs | Three sets of lunges, as many as you can do, with 60 seconds rest between sets. | An explanation of the exercise is right here. Start with no weight to learn the movement and then gradually add resistance, while making sure you keep good form. When you need additional resistance, you can use dumbbells or, if you don’t have any, milk gallons filled with water. |
| Legs (optional) | Three sets of hamstring curls, 6 – 12 repetitions, with 60 seconds rest between sets | If you feel your hamstrings don’t get enough work from doing lunges, you may add hamstring curls. I explain them in this video. |
| Abs | Three sets of crunches, 6-12 repetitions, with 60 seconds rest between sets | I explain the exercise right here. Note that the hands do not pull on the head; fixate a spot right above you when you do the movement. |
Perform each exercise slowly and with controlled form. For push-ups, that means roughly 2 seconds up and 2 seconds down. For pull-ups, no swinging or kicking.
Why no separate arm exercises? Push-ups and pull-ups already load your biceps and triceps heavily. Adding isolated arm work at this stage is unnecessary.
Weekly Workout Schedule
Your weekly workout schedule differs depending on your goals: If you want to lose weight, you should spend more time with cardio, as it burns more calories than resistance training. If you are happy with your weight and mainly want to build muscle, the emphasis needs to be on weight training:
| Day | For Weight Loss | For Building Muscle |
|---|---|---|
| Monday | Beginner Workout | Beginner Workout |
| Tuesday | Cardio, 30 – 60 Minutes | Cardio, 30 – 60 Minutes |
| Wednesday | Cardio, 30 – 60 Minutes | Beginner Workout |
| Thursday | Beginner Workout | Cardio, 30 – 60 Minutes |
| Friday | Cardio, 30 – 60 Minutes | Beginner Workout |
| Saturday | Rest | Rest |
| Sunday | Rest | Rest |
A Word About Cardio
A good cardio activity is anything that gets your heart rate to 50–75% of your maximum heart rate (running, cycling, dancing, swimming, etc.).
You can estimate your maximum heart rate as 220 – your age.
Example: If you’re 40, your max is 180 bpm, so your cardio zone is 90–135 bpm.
Don’t neglect cardio even if your goal is muscle gain. Cardiovascular fitness is as important for a healthy body as strength training. If you already do a sport (tennis, soccer, squash), build the schedule around it. Otherwise, pick an activity you enjoy and can sustain long-term. Here are some tips on how to start cardio. You can also do your cardio at home.
Logging Workout Progress
A workout log makes a huge difference. Write down the date, your sets and reps. Over time, you’ll see your numbers climb. Which is motivating in a way that vague “I feel stronger” isn’t.
Download the free beginner workout log (PDF) — print it, fill it in, track your progress.
When to Move Beyond This Plan
Stick with this routine until you can do:
- 30 consecutive push-ups in good form, and
- 7 consecutive pull-ups in good form
That’s my threshold for moving from beginner to intermediate. It typically takes about six months of consistent training. After that, you’re ready for home workouts that target muscle groups in dedicated sessions. Here’s a suitable intermediate home workout plan.
Don’t Forget Nutrition
No workout plan builds significant muscle without the right fuel. I put together a nutrition guide for muscle building and a free 7-day meal plan to keep things simple.
Frequently Asked Questions
Do I really need a pull-up bar for this workout?
No. You need a place to do pull-ups. A sturdy tree branch, a low bar at a park, or a door-frame bar all work. This article has many options. If you prefer a bar, this one is a good value.
Can I build muscle at home without any equipment?
Yes. Push-ups, pull-ups, and lunges are compound movements that load multiple muscles simultaneously. Progressive overload comes from doing more reps over time, slowing your tempo, or adding resistance (a backpack, water jugs, dumbbells).
How long until I see results?
You’ll feel stronger within the first week. Visible changes in muscle and body composition take up to six months of consistent training combined with proper nutrition.
How many days per week should I train?
Three days per week (as in the schedule above) is ideal for beginners. It allows adequate recovery between sessions, which is when your muscles actually grow.
What if I can’t do a full push-up or pull-up yet?
Start with a regression: knee push-ups or incline push-ups, and negative (eccentric) pull-ups. The linked videos show the progression step by step.
Picture courtesy of Elvert Barnes.
280 Comments
ok thanks and can jogging on the spot and star jumps etc. be used for the cardio workout and the warm up?
With jogging on the spot many people are prone to cheat themselves, so I’d say go for the star jumps.
What all could I do for cardio
What I wrote: anything that gets your heart rate up.
Here are some home cardio ideas:
https://evilcyber.com/fitness/home-cardio-exercises/
I have a cross trainer. would that count for the 30-60minute cardio ?
Certainly.
I live in an upstairs apartment. most in home cardio is too jumping/stomping intensive for my neighbors. what could I do for cadrio that isn’t noisy?
If outdoors is completely out of the question, the cheapest solution is one of these “cyclers”:
http://www.amazon.com/gp/product/B000PEM63K/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000PEM63K&linkCode=as2&tag=evisgo-20
Keep in mind that these things can’t give you very high intensities, so later, when you are more experienced, it may not cut it anymore.
Wouldn’t it be better to spread the resting days throughout the week and not keep them on weekends only?
If that is what you prefer, you can certainly do that.
Personally I like to have two straight days off, as it gives my body a longer recuperation time frame. It also makes me look forward to getting back to working out again 🙂
also is swimming a better option for cardio than running? When running i sometimes get pains in my ankle.
The best cardio is the one you can do and keep doing. If that is swimming for you, go swimming 🙂
Hi. I’m sorry if my question is kind of silly, but English isn’t my main language, so I’m having some difficulty understanding something. When you say “Three sets of crunches, 6-12 repetitions”, what does it mean? Does it mean to do 3 sets of crunches, 6 to 12 times?
Thank you. Nice workout plan!
Heah Francis, your English is perfectly fine and you got it exactly right! 🙂
im doing the beginners workout, do i do the entire workout in one day, or do i do different muscles on different days? for example, abs and legs one day, and chest and back another day?
Nope, the beginner workout you do all in one go. It’s only later that you should split things up.
ok, thank you…just wondering.. when do i start splitting things up?
Stay with this workout routine until you are able to do 30 push-ups and 7 pull-ups in one go. Then you can switch to my intermediate routine.
I’ve been following this for 2-3 weeks its a nice programme. Although i’m chubby i can feel my Abs really strong and i can do pull ups chin ups etc. but even though i gained a lot of strength i don’t seem to lose any fat so my work cannot be seen (I don’t eat a lot). Any ideas on how to lose some % of my fat?
Heah George, it’s a question of lowering your body fat. Keep doing what you are doing and have a look at how much you eat:
https://evilcyber.com/fitness/gain-muscle-and-lose-fat/
ok thanks!
amazing results 😉 from 1 pull up to 4 and from 4 push ups to 15 in 3 weeks 🙂
Hello Evilcyber. I’ve just started your workout plan and I had a wee question:
– I feel more comfortable doing squats (without weights for now) than lunges. Is it ok?
P.S.: Thank you because your plan is really well written and it motivates me more to keep on training.
That is absolutely fine! Just make sure you use good form!
hi evilcyber! i just come to realise how unfit i am therefore i am trying to find a workout routine to help me build some muscle. being a beginner, what if i am like only able to do 5 pull up the first try and in the next set i can only do like 1 or even none? is this routine still possible for me to do?
Heah Bryan, first of all, congrats to already being able to do five pull-ups! I started out with a big, fat zero 🙂
And yes, you should still do this. If you manage five on the first set, but none on the others, then do the other sets negative.
Alternatively, don’t go for the maximum on the first set and leave one or two in the tank for the others.
hey Evil. Is it bad if i have 1 resting day in the week? I currently have 3 cardio days 3 workout days and 1 resting day
Heah Kostas, it is only bad if it gets you into overtraining. Check the progress you make and if you get the signs of overtraining (injuries, lack of progress, sleep problems, demotivation etc.) step it down a bit.
hmm im able to do 3 sets of 15 normal push ups (not wide) i could do only 5 at the past. The one part i dont see any progress are pull ups. i can still do only 2. i’ve been wondering should i start with chin ups first? which are best
Congrats on the push-ups!
Do the pull-ups as I explained them in the video: as many as you can, and the rest as negatives.
ok thnx evil 🙂
Hey evil! sorry to bother you again. I’ve read in a website that doing chin-ups/pull-ups/push-ups to failure is bad and will make you have a lack of progress. is that true? I’ve also heard about the pyramid chin-up exercise, they say it gives good results but i haven’t seen it fully written so i cant understand it :S can you help?
I could never complain about a lack of progress, but I would have to see the article to understand their reasoning.
Wolf explained pyramids in this article:
https://evilcyber.com/fitness/straight-sets-reverse-pyramids/
Their point is that by doing any exercise to failure you put much more strain on the muscles that you actually have no progress.Anyway I’m about to workout now i’m going to try the pyramid 🙂
this is just what i was looking for thank you!
This is a great workout plan, thanks for sharing! It’s a nice mix of cardio and weights.
Hey evil would it be good to add some weights? I am 14 year old and found out i have 3kg ones. Since the weight is low can you give me a workout to add in this plan with many reps?
Heah Ted, you only really need the weights when you can do 30 good push-ups and 7 good pull-ups. Get the most out of using body weight before you get the bucks out 🙂
ok thnx for the tip. About the pushup how should i do it ? i can do about 10-15 wide and 10 diamond like which is better? I mostly need chest.
The rule of thumb is this: the closer the grip, the more triceps is involved. So for now keep with the wide ones.
Thanks for posting this!
Will definitely try this and i hope i can remember to post some results later.
Hello there i just found your website and i would like to know whats Cardio 30-60 min Means ? Can u Give me a good carier what shall i do each day to build muscle .
To build muscle, you should do this plan.
Cardio is explained here:
https://evilcyber.com/fitness/what-is-cardio/
hi ,body. i have a huge problem , my entire life i have wanted te get fatter . i have gain some fet i m 190 cm tall and 75 kilos but i want to get more kilos what should i exatly do ?
Heah Rodi, if you simply want to gain more weight, you basically have to do the opposite of this:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
If you want the weight to be muscle, you have to work out.
Hi evilcyber, I have some questions. Is it okay to replace pull-ups with resistance band exercises for bicep/back? There isn’t any pull-up bars but I have a resistance band only.
Also,what do you mean by “3 sets of push ups as many as you can do”? Because in the push up instruction video for beginner, you said that you do 3 sets of push ups until 15 reps. Which one is right? Anyway, I’m really satisfied with this beginner workout plan. Thanks.
Heah Jim, that won’t be ideal, because pull-ups are very different. For some places where you can do pull-ups when you don’t have a bar, check this:
https://evilcyber.com/fitness/pullups-without-bar/
And sorry about being imprecise with the push-ups; go for the as many as you can do variation.
Hey Evil ! During my workout today i had an idea to mix cardio with the workout so i did my exercises and during the 1 min Brakes i runned on the spot to keep my pulses up and sweat more. Is that effective?
No, not really. The breaks are to let your body rest. If you can do good cardio between your workout sets, you aren’t doing the workout with enough intensity.
Is this workout suitable for women as well to lose weight? Or is this mainly to get abs?
It helps to lose weight because it burns calories, but you have to check your nutrition:
https://evilcyber.com/losing-weight/exercise-weight-loss/
going to start to use your workout gudie let you know how its going month to month
Excellent! 🙂
Hi, I’m 22 years old, but weigh only 52 kgs. Is it necessary to have any supplements for increasing my weight or should i let it grow normally? Also please suggest a few home workout tips to help develop a V-shaped body.
If you simply want to increase your body weight, you practically have to do the opposite of what you have to do to lose weight:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
If you want to the increased body mass to be muscle, you have to keep working out and follow these nutrition guidelines:
https://evilcyber.com/nutrition/bodybuilding-nutrition/
For a v-shape, you need to make your back, chest and shoulders larger. Essentially, you should do this workout and once you left the beginner stage, move on to the intermediate. It then comes by itself.
Thanks so much for the workout! I have a question. How many push-ups, pull-ups and lunges do most people do in a set. I do 15 push-ups and maybe like 1 chin-up and then 5 negative chin-ups per set. And lunges, about 50 per set.
Thanks so much for the workout! I have a question. How many push-ups, pull-ups and lunges do most people do in a set. I do 15 push-ups and maybe like 1 chin-up and then 5 negative chin-ups per set. And lunges, about 50 per set…
Sorry about the duplicate comment, I thought the first one didn’t go through 🙂
It’s the cache plugin I use, which sometimes acts up. No worries 🙂
I’d say you already are doing pretty good and it will get even better! 🙂 When I started, I couldn’t do a single pull-up or chin-up!
The lunges you should make a bit more difficult.
Okay I’ll add some weights for the lunges, but the push ups, how many should I be doing per set on average?
When you can do 3×15 with ease, you should add a bit weight.
Hello!
First of all thanks for all these great tips!:) not often that free stuff is this good.
I’ve started training from a few days ago, have to ask a question; for cardio, would drumming count? I am a metal drummer and it’s pretty intense stuff ( http://www.youtube.com/watch?v=sQnzP0HaQEY for example, not me but that is the stuff I play).
Thanks man! keep up the good work:)
Haha, I have to say, that’s probably the first time I was ever asked that 🙂
I think it can actually count. But you also may also want to try a bit more “traditional” cardio as well and note any differences.
Hi evil,
First thanks to ur videos and plan.. very good.. Can i use skipping for 30 mins as cardio?
You will find that skipping can be some of the most pushing cardio you ever did! 🙂
Hey,Im 14 in 8th grade(going into 9th) and i play soccer for my highschool. Workouts at soccer consisted of alot of the stuff described in your intermediate plan along with ALOT* of crossfit. Soccer season ended early may and since then i have been running daily(about 2 miles a day or sometimes just time my runs and go as far as i can and stop at 20 minutes)Afterwards i will do planks for 30 seconds 3 sets, crunches for 30 seconds 3 sets, 100m sprints full speed 3 sets, etc. And i have been able to do all these with ease. Thats why i searched on Google workout plans and found this. I really like the plan for both intermediate and beginner but my problem is I can already do the 7 pullups and 30 consecutive push ups, but i dont think id be able to start immediately on the intermidiate workout plan. WHat should I do? Keep in mind i had been doing very difficult workouts 3 hours a day with soccer which ended may(it is july 7) Thanks alot
Yep, that may be too many workouts per week.
What you can do is stay with the beginner schedule, but make it more difficult: swap regular for wide push-ups (fists about one handspan to the left and right of your shoulders) and the pull-ups weighted (a backpack with just a full bottle of water can already make quite a difference). The same backpack you can also use the make the lunges more difficult, if you don’t have weights around.
Okay that sounds awesome, imma stop my current running exercise for this one btw. I forgot to mention i run track that was my reason for running but its sort of secondary to soccer i just didnt wanna get completley out of shape this summer. But anyway thanks alot im going to do one final day of running today then start on this.Whats your estimated time it will take for me to get into intermediate? I read 6 months for starters but do you think i will take a shorter amount of time? Soccer tryouts for next years team start november and im hoping ill be good before then.
Well, you already fulfill the prerequisites for the intermediate, don’t you? If you cut back elsewhere, you can of course do that program.
hi!
is it necessary to warm up each time before I start the work out?
If yes wich is the best way to warm up?
Heah dimitris, Wolf explained it all in this article:
https://evilcyber.com/fitness/bodybuilding-primer-warming-up-cooling-down/
Love to see posts of home workouts.
Hey EC ! I have been doing the intermediate workout for almost 2 months and its has helped me shed some fat and strenghen my muscles.I am not ready to move to the advanced workout but I want to incorporate some exercises for my forearms and also want to add spme variety in bicep wprkouts. Can u suggest me something in this regard ? Also I am plannig to get a EZ curl bar..since I heard it is better for my wrists instead of a regular curl bar. Please guide me on choosing a gopd curl bar. Thanks again for your work !
I have a complete forearm workout right here:
https://evilcyber.com/fitness/forearm-workout/
The hammer curl involves the biceps, but also the forearms, so that should work nicely for you! 🙂
For a curlbar don’t get anything that is hollow, as I explained here about barbells:
https://evilcyber.com/fitness/buying-a-barbell/
This one looks good and not too expensive:
http://www.amazon.com/Sunny-Threaded-Solid-Chrome-47-Inch/dp/B003XFQVW0/
Hey evil,
Loved the post. I have a small problem. I can’t do a full pull-up and chin ups are out of the question as I was going to use my door. Is there any other exercise I could do other than negative pull-ups?
Heah Perk, you can try inverted rows:
http://www.exrx.net/WeightExercises/BackGeneral/BWSupineRow.html
These should alsow work for you in hands away position, because a portion of the body’s weight is supported by the floow. They also work with grabbing a table, but you have to make really sure it doesn’t topple or slide away. Otherwise you go ouch.
Thanks also could I add tricep dips and single leg calf raises to this workout. If so, should I still do it on the same day?
Thank you for these beginner excercise tips. When doing push ups, I know you say to use your fists instead of your palms. However when I do the wall push ups it hurts my knuckles and I assume the same problem will happen when I start doing regular push ups. Is this normal? Can you offer any solutions so my knuckles dont hurt? Can I do the push ups with my palms?
Hi! First of all thanks for the workout and other information on the site, it’s great 🙂 I started with the workout 3 weeks ago and I already can see that I’m getting better at some of the exercises 🙂
I have a question regarding the pull ups. Since I can’t do even a single pull up, I’m doing chin ups as suggested (I can already do 7 chin ups!). However, I was wondering what’s better (keeping in mind that the goal is doing pull ups and exercising the back as much as possible): doing the chin ups with the palms facing you, or doing them with the palms facing each other (like the guy here: http://centralizedfitness.com/wp-content/uploads/2012/01/DSC_0089_Medium.jpg – actually I have a similar bar :)). Thank you in advance!
Good question, Gerard! The grip basically is right in the middle between the regular pull-up and the chin-up: you get more work from the biceps than with pull-ups, but less than with chin-ups.
To improve your back, I therefore suggest doing regular pull-ups. If you go regular, then parallel, then chin-up, you on each step shift work away from the lats, which would be a kind of drop set for them, like I explained them here:
https://evilcyber.com/fitness/plateau-breakers-drop-sets/
But don’t overdo that.
Thank you very much! I will do the chin-ups with that grip then, rather than with the regular one. I can do less repetitions than with the regular grip (then I switch to negatives), but I feel it indeed like the back is working more.
The regular pull-ups are a bit out of the question yet, since as I said I cannot do a single pull-up (I can’t even lift myself halfway). Let’s see what happens in a few weeks when I reach the 12 repetitions and I try regular pull ups again 🙂
Let me know how it goes! 🙂
Well, finally an update: after I reached the 12 repetitions with the parallel grip, I tried the regular pull ups… and it worked! I still cannot let me hang totally (i.e. arms totally stretched) and lift myself from that position, but departing from an intermediate position (I’m simply standing, the bar is at the top of a door frame) now I’m able to reach even 8 repetitions (only at the first series though). I’m really happy, thanks! 🙂
However, after stopping for a couple of weeks (I was away during Christmas so I couldn’t exercise) when I started again I got some pain at the back of my arms, more or less around the area where the triceps ends and the elbow begins. And the more I tried, the more intense and permanent the pain. The last time it has taken me almost 2 weeks of rest to get rid of it… Do you know what could have caused it? I did change nothing in my workout routine, except for the fact that I finally started doing the push-ups on my fists instead of on my palms (until now doing it on my fists was too painful for my knuckles).
First of all, congrats! Great job, Gerard!
As for the pain: it’s likely an inflammation. You may have stressed it during your day-to-day activities and then doing pull-ups came on top.
Hi Evil! I’ve been wanting something like this for sometime and I’ve finally found it. I just have a doubt regarding stretching and warming up.
Cardio days are kind of out of the question because warming up is part of the actual activity. What I don’t know is when and HOW exactly to warm up and/or stretch on workout days.
How should I warm up? Should I stretch before or after the exercises? Should I have breakfast before my workout?
Thank you!
Hello Carlos, yes, eat something based on carbs an hour before your workout. It will give you energy.
Warming up for workouts is best done with “warm-up sets,” where you do your actual exercises with about 25% of the live weight.
i just started beginners workout programme…..i wanted to start fron negative pull ups for back(not from chin ups)…..same 3 sets(6 6 6)starting……..how many days it will take me to take to do one real pull up…..like u said once it is easy to do wall push ups we can find ourselves easy to do second stage pushup…
I’d say three months if the obstacle isn’t too big. Which is why I recommend starting with chin-ups.
sorry *from
What is a substitute for pull ups? Is there another exercise? Thanks
Hi, evilcyber!
I have another doubt about warming up.
In your blog you said that warm-up sets should be done with half the weight of the actual workout sets. I am currently doing the Beginner’s workout plan, where I don’t lift or move weight other than my body weight. How do I warm up for this then?
Thank you!
Good question! Do 2 to 3 minutes of swift walking in place.
Good day sir, I was searching for tips on gaining weight because my weight is not really proportional with my age and height and then I found your website. I was really impressed with the very clear instructions in this site and videos of yours. I’m planning to start by tomorrow the push-ups training and then, I hope that it would be successful.
Thanks in advance, buddy.
doing the beginner workout. thank you for making this easy, and getting people motivated. quick question on the pull-ups. my upper strength is pretty bad, i can’t even do the negative pull-ups. can i substitute with biceps curls with resistance bands, until i get that strength up? anything else you can suggest? thank you again.
That would make your biceps stronger, but not your back. I’d say try these,
http://www.exrx.net/WeightExercises/BackGeneral/BWSupineRow.html
with the help of a table (one that won’t topple, of course!). It’s much the same as Hjortur shows here,
https://evilcyber.com/fitness/pullups-without-bar/
but the feet are on the ground.
Could i replace pull ups with chin ups ?
Ps nice plan :p
I’ve just started doing cardio, unfortunately its the treadmill at the gym because weather outside this winter has been terrible. I also have a curl bar at home with 25lb weights on both sides. I would like to start a simple workout incorporating cardio and the curl bar but I don’t know much about curl bar workouts or even where to start. Any tips or suggestions for a good simple curl bar workout routine for a beginner?
Hey Mike, I’d say leave the curlbar for now and do the workout described here. The curlbar is mainly for isolation exercises that won’t get you much benefit right now.
Hi ! As to do the “Back exercise” I really don’t have a pull up bar nor do i want to use the alternatives given by the link, because i am quite too shy to workout outside. Do you have any back exercise alternative that i can do at home? Thanks! 🙂
I’m afraid outside of doing pull-ups with the help of the table, like Hjortur showed, I have no alternative.
I have a question for a example for Thuesday for muscle is cardio and for weight loss i have to do one cardio(30-60 min) or two cardios(60-120 min, and is possible to replace pull-ips with something else (i dont have a place to do it)? Sorry for my English and nice workout plan! 🙂
If you are a beginner, you should do two cardio sessions and keep them on the 30 minute side.
Do none of the pull-up methods from the link work for you?
The only pullup bar I have access to is at a park, so if I do my workout at home, (pushups, squats, crunches) is it okay to go do my pullups a hour or two later? Or should they all be done one after another?
Also are stick-ups an acceptable alternative for the pullups?
Not really.
I camo over this workout today and I will start with it as it seems easy to start. Just have a couple of questions:
1. I heard from “someone” that it is best to train in the morning before breakfast if you try to burn fat. Is this true?
2. For this exercise, do i need to warm up before I do the exercises?
For the first question, no. If you do that, your body has to do the workout with low carbohydrate reserves. Carbs are what fuel high intensity acitivities.
And yes, you should warm up. A little light jogging in place for 3 to 4 minutes should do the job.
I have a question about the schedule. I don’t understand the order of the exercises, do I have to do the 3 sets of an exercise all at once, or do one set of each exercise then repeat 3 times? I mean do we have to do it like this?
– 1 set push-ups
– 1 set pull-ups
…
…
– 1 set crunches
repeat 2 more times
or like this?
– 3 set push-ups
– 3 set pull-ups
…
…
– 3 set crunches
Please someone enlighten me, thanks!
You do three sets of each exercise all at once.
Thank for replying!
Its very impressive workout plan and detailed discussion.
Is it right to do exercise in Airconditioned hall? Secondly can one have juice or water in between workout?
I’m doing my workouts in my non-air-conditioned study. I *wish* I had air conditioning 🙂
So yes, that’s ok. And it’s also alright to drink between sets. I usually have a sip of water.