Beginner Home Workout Without Equipment

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Have you been looking for a beginner home workout program with no equipment? If so, this video will help you out. I had many comments on my beginner calisthenics routine saying how great it was, but some people were also asking how they could use it if they don't want to buy any workout equipment. This video is my answer to all those comments :)
This is full body home workout routine for beginners that uses no equipment whatsoever. No need to invest any money. We use supersets to hit the upper body, core and lower body evenly. The upper body is split into a push and pull exercise, the core is hitting the posterior chain a lot (to counter all the anterior chain work from my other beginner routine) and the lower body uses two different squat exercise to hit the thighs in two different ways.
This beginner workout at home also makes use of isometric exercises to get by with no equipment required. Isometric exercises are when you contract a muscle but remain in a static position, rather than moving joints and performing reps.
Here's the workout in a nutshell:
Upper body:
Pushups (or straight arm plank, or assisted L-Sit)
Wall T's
Core:
Reverse Plank
Side Planks
Lower Body:
Sumo Squat
Close Squat
Those 3 supersets are each done 3 or 4 times with a couple minutes of rest between. Give it a shot and see how you like it.
Happy training :)
-Ryan

[@virinderkaur9706]

0:10 the moment i had been waiting for😂😂😂

[@MinusTheGym]

Virinder Kaur 😂 it probably won't be the last time I mention it

[@ThierryTheuns]

Decided to try this today, because quarantine means all gyms are closed. This was really good. Go to schedule for the foreseeable future.

[@utsavsaini2194]

Thank you so much Sir It helps a large no. Of people around the world

[@jonnelson6799]

Right on pal I am on board with this for sure! Thanks a million!!

[@dreamspheree]

Thanks so much, I lost massive weight in the past years but I feel so weak muscle wise. I was looking for super basic routine with no equipment. This is priceless,

[@biquinary]

I really enjoy the precision and organization in your explanation. This video makes me feel like can start something I should have done years ago.

[@michelecraig9658]

Wonderful! You answered my comment on your other video. I am saving for the equipment and looking for it used.

[@AlexUlici]

Awesome workout mate. Great!!

[@titanxintros1809]

Johnny sins is into fitness now...coooool nice vid sins

[@EduardoDiaz-wy4mi]

Awesome advice, thanks for the update!!

[@Snruisy]

Awesome advice man. Thanks!

[@jakehayes1345]

this is excellent! It is a perfect framework for me.... I have limited space. thanks man

[@missmjl2468]

Great video. I actually feel that I could do these. I love the fact you have given a variety of exercises to follow as I doing the same thing repeatedly is torture to me. Thanks for your efforts. New sub here. X

[@PorkHub69]

It's really awesome too see this I know i am kind of going against what you preach but I have been going to the gym only because I prefer the getaway from the house. I really enjoy these beginner vids because I am coming from a long time without doing proper exercise and I am slowly starting to notice a difference in my arms and shoulders. I still have quite a bit of weight to lose as I am 6'5 and 110kgs but I am getting there. Thanks for the inspiration.

[@julessparkles4853]

Brilliant! Thanks for the examples and modifications (I couldn't find a spare wall I could stretch out on!), all without equipment, so there are no excuses! Going to add your suggestions to my daily routine and build up to get stronger every day :o) Thanks heaps xXx

[@cw4861]

Going to stick to this for now. Thank you for sharing

[@kjandcrissa]

Awesome.. Thanks sooo much for this info and demonstration... 😊👍

[@grandpatokin8859]

Well done!

[@MeaningOfMuscle]

Good video man,keep it up, value bombs have been dropped, keep doing what your doing and you will make it.

[@kumoitojp]

Your recommended warm-up alone would kill me.

[@avijitdey992]

Thank you Jhonny

[@etttie1]

Thank You, 💡

[@chadland2012]

I really wish you would do more progression exercises for each category. For instance how can you do progression for the back without doing any form of pull-up (no Australian Pull-ups)

[@shawnette1]

awesome vid thank you

[@juanignaciogalindoflores4649]

Gracias, My English is not very good, but the format is very clear. Saludos

[@1misago]

You remind me of Jon Elkins, a PI at Oxford Uni -- not famous, but another really smart guy!

[@jdiaz2395]

You’re amazing

[@antoniafreer1473]

Gracias!

[@siakyingliu9619]

Thanks.. I like it so mach.. 💪💪💪🤜💥💥💥💥

[@ahmaddynugroho]

This is so simple that i might really do this

[@SedakINC]

Thanks you so much for this!!! ... one question... any stretching exercise after the routine?

[@mattissieben7332]

Hey :D I wanted to start calisthenics for some time now but didn't really know how to start. Over the last year I started building up some basic strength by weight lifting and today I'll start my calisthenics routine :P I am pretty excited and wanted to thank you for kind of motivating me :D

[@MinusTheGym]

Mattis Sieben hey, thanks man :) I'm glad to hear I helped inspire you. If you grind away and don't give up, you'll crush your goals 💪

[@risichad]

@@MinusTheGym hey, is this q good video for an overweight guy looking to start calisthenics ? Thanks

[@7peso]

Respect

[@aseendkai]

Seemingly easy, but i thought i was going to die after first day.

[@jadkins001]

Sorry I must live under a rock or just dont care to know who Johnny Sims is but thanks for all of your videos and platform you've created on KZbin! You've single handedly have improved my mobility and flexibility and for that Im forever grateful! I guess I'mma have to Google this person because he's the topic of each comment section but im just glad I found Minus the gym! Thanks again mate!

[@mac2105]

Hey man, thanks for the inspiring videos! What I would really enjoy are actual "workout-along" videos where you're doing the exercises in parallel with the viewer. Somehow it's strange but that really helps me get motivated as opposed to learning to do the workout and then doing it by myself.

[@MinusTheGym]

Magnus Leuthner hmm... I've never tried a "follow along" video before. Thanks for the idea. I'll have to give that a shot :)

[@dichebach]

Your videos are actually so good, I can forgive you for being a Mac user ;)

[@timothygutierrez]

I've been doing these exercises since March 27, 2020 Push / Pull kzbin.info/www/bejne/Zn2wgmyLec1-ipo Core kzbin.info/www/bejne/Zn2wgmyLec1-ipo Legs kzbin.info/www/bejne/Zn2wgmyLec1-ipo

[@wolfferoni]

Hey Ryan, I'm curious as to why you've decided on 3 supersets for this routine rather than the full body circuit in your other beginner routine. Video suggestion: what the common types of workout layouts or methods are, their differences, what they're good for etc. Workout layouts as in circuit training, interval training, supersets, push /pull /legs split and any others.

[@MinusTheGym]

Wolfferoni I mainly chose supersets over circuits to make it easier for complete beginners. I had some viewers on the other (full body) routine saying the circuits were too challenging on their cardio, so this one was toned down a little. But also, by doing supersets it's something different so people can change it up if they tired of circuit routine. And thanks for the video suggestion! I added it to the list :)

[@tintinowski7204]

Dude u have good quality videos about training that's all + comments about bald from brazzers probably alot of kids watching ur content so thats the reason :O

[@MinusTheGym]

Tin Tinowski thanks for the compliment! :) And yeah, I'm kinda used to all the Johnny Sins comments now.

[@Hadhoudtn]

Nice video even though you didn't use that good music you used on both Beginner and intermediate workout routines videos :) The johnny Sins joke is becoming a meme in your channel I guess :p

[@MinusTheGym]

Hadhoudtn lol it really is becoming a meme. Maybe it'll help me get more views later :) And I like that track you're talking about too. I'm a little hesitant to use it in every video (people might get tired of it) but it sure gives the right vibe to my videos.

[@rossone5195]

Good videos, good information and good routines! i start this routine this month, and i feel the power! but i have a problem, in the reverse planks, my left triceps hurts and i have to do only 10 secs and sorry my english

[@rossone5195]

i salute you from venezuela

[@k.angelova]

you look like johnny lee miller! lol nice exercises for beginners

[@rogerastwood3500]

magnificent

[@barrybignut7416]

So how many reps of each habe I too do for each exercisr in the supersets? Also how many supersets have I to complete. 2 round of all or more?

[@deltakilo85352]

Hi Ryan, thanks so much for this video. Been doing this routine for almost a month now. How long would you recommend a beginner keep this routine up, and are there ways to vary it to target other muscles?

[@MinusTheGym]

Derek Kirkup Keep it up for as long as you see results :) Typically people plateau around 6-8 weeks into a new routine, but it can vary (especially for beginners). You can make the push-ups more challenging by trying new variations and getting more explosive with them. I have a push up variations video that shows examples. For the pull exercise, I recommend investing in a dip station and starting bodyweight rows as I show in this video: kzbin.info/www/bejne/l6qUZpeZZ8ipo5I For squats, you can get explosive with those too or try single-leg variations. And for the core exercises, I recommend building those planks up to long holds (60+ seconds), then start raising the top leg during side planks. For the reverse plank, you can take that further by working on back bridge progressions. Hope that helps!

[@deltakilo85352]

@@MinusTheGym Hi Ryan, thanks for your reply. That's really helpful. Could you clarify what you mean by explosive? Thanks!

[@NorthandClark]

You say do at least three a week, do you have a max? I find that if I don't do a work out most days I get out of the habit. Do you always do a rest day after?

[@cubicengineering4715]

Just finished my first day of this, and my first thought is *I need to wear better clothes next time*. But secondly and more importantly, while doing the core exercises it was always my arms (around the shoulder) that was giving up way before my abs. Should I use a different order that puts abs before arms to make sure everything can be exercised fully or will the problem sort itself out as I get more used to it?

[@esprockstsjh]

Is there any way to workout with very little equipment that doesn't kill your wrist most the exercises bad for wrist hurts my wrist

[@roundaboutatlantatourstran5530]

My dude went immediately left with the Johnny Sinns 😂

[@megan2037]

Question; how long do you do each exercise, or how many reps each? Thanks!

[@05anonymous50]

Responding a year late, more so just for anyone that passes by. He said to do as many as you can for as long as you can. If you can only do 10 reps, fine. The point is: doing some is better than doing none and over time you'll be able to do more and more. Always try to improve, always be safe about it.

[@xZockusx]

The reverse plank makes my wrists hurt after a while. Is that normal or am I doing something wrong?

[@rossone5195]

hi! its me again! another question: how many reps i can do for strength? in my routine i do: 16 push ups 20 floor Ts 20 Leg raises 50 secs of side planks 15 sumo squats 15 close squats ummm is right or wrong for strength?

[@jaybird2616]

I’m not an expert, but by what I’ve read, you should aim for a low rep range (maybe around 5-10) for muscle growth

[@jimmynich4791]

I knew I'd seen you somewhere before Johnny.

[@benmast3r865]

What do you think how much body fat percentage the author has? I'm looking exactly like him, but would need to increase effort a much to get any leaner.

[@Aditya-us1qn]

Please make a tutorial on front lever

[@MinusTheGym]

Addy I'm starting on it tomorrow and will upload next week :)

[@alank4558]

Thoughts on rope jumping? Besides bodyweight I do cardio, and my first time getting into jump rope, I felt sore at my calves, abdominals, arms, and shoulders.

[@MinusTheGym]

Alan K jump rope is fantastic. I have that on the list, actually. It's one of the upcoming videos. It's definitely a full body exercise. There's the skill factor of it (not tripping on the rope as it goes under your feet) but also the cardio aspect and the burn on your muscles from twirling the rope. I feel it the most in my rear delts. It's definitely a great exercise that I highly recommend doing. You just need to ease into it. My upcoming video will explain in detail.

[@alank4558]

@@MinusTheGym Awesome! Looking forward to that video and hope you cover it well.

[@522122]

I'm 30 lazy ass skinny (

[@eldritchproof]

You can do it man 🔥

[@MinusTheGym]

Andrej Paso nice! This routine should help fix your posture and build some strength. I also have a shoulder impingement video you may want to check out if you find you have any shoulder pain from push-ups or other pressing exercises. If the excessive time spent at a desk has rounded your shoulders forward, you might find it handy: kzbin.info/www/bejne/hYLRln2Ibsx8o6s

[@xgndog8144]

Where did you get the box for the incline pushup because I need one of them badly

[@MinusTheGym]

XGN DOG if it's the wooden thing, that would be the base to my daughter's playground slide. You can get creative with the things you use to elevate yourself. I've used couches, ottomans, stair cases, counter tops... look around and find something sturdy that's approximately the height you need.

[@xgndog8144]

Thanks and by the way isn't there another way to do beginners pushups. The way I'm talking about is the one where you have your knees on the ground. Thanks like always.

[@giulias.5104]

In your experience, if someone want to add jump rope to this for cardio, is it better to do it after the exercises or before? Does it change anything?

[@MinusTheGym]

Giulia S. I recommend doing cardio AFTER resistance training. Use your glycogen stores for resistance training to get in those extra reps. Then once your glycogen is depleted (after resistance training), burn fat with jumping rope.

[@giulias.5104]

@@MinusTheGym Got it! Thank you.

[@slime1776]

I am a brand new excersizer. Im working out with my 16 yr old, my 32 yr old daughters. Obviously we will not be doing the same reps. Did you give rep amount or should we do whats comfortable at first. I understand that you say reps are not set. Do we do whats comfortable or comfortable with a bit of challenge?

[@MinusTheGym]

S Lime do what's comfortable but challenging. The idea is to first identify your limits and then gradually start pushing those limits. No need to rush, though. You don't want to risk an injury.

[@cookiecrumble1271]

For the Wall T’s my back doesn’t go flat against the wall like yours, it arches at the waist and I can’t make it go flat...is there any adjustment I need to make?

[@cookiecrumble1271]

Do my feet need to be a bit away from the wall? Really enjoying your videos. I’ve watched a few now and have just started my journey. I’ll be using your videos as they’re clear and concise.

[@cmjohnson3rd]

I have a question about the core exercise. I'm 6"4 and 302 lbs. I'm 35 and have lived a VERY sedentary life. Is there something different I can do to build my core until I can get to the strength needed to get to those exercises?

[@MinusTheGym]

Nutty C first of all, congrats on taking the initiative to turn things around! That's the hardest part. For an alternative, try the forearm plank. If that's too hard - or even if it's not - you can also do standing side bends (eventually holding a weight in the hand opposite of the direction you're bending to make it harder) and also practice bracing your core. Bracing is when you activate the transverse abdominus by "sucking it in" gently. Practicing bracing in a standing and lying position is an underestimated way to strengthen the core. Make sure to brace when performing ebery exercise. Pushups, lunges, squats... anything. And once you feel ready, google "bird dog exercise" and try that too. It's a bit more advanced but is great for core strength and spinal alignment. Keep it up! 💪

[@autumnrain3998]

Probably a stupid question here but can I do this circuit on my lifting days? I lift Sunday (back/biceps) Tuesday (chest/triceps) Thursday (legs) & I always do about 15/20 mins of cardio either before or after I lift... thank you in advance for responding😊

[@MinusTheGym]

Misty Rain that's not a stupid question :) And yes, absolutely. This workout can be done in addition to your weight lifting, especially because you have a great split routine there. This will really compliment the split routine by giving you some full body work, plus it will add in some core focus too.

[@autumnrain3998]

@@MinusTheGym Thank you so much for answering... I subscribed last night, can't wait to start this circuit, & to continue learning about all this😊

[@SunilSharma-iv3kw]

👍🙏

[@GothemCity]

I didn’t know Johnny sins did youtube too Also, very educational video, Thank you

[@MinusTheGym]

bob lex 😂believe it or not, Johnny Sins does have a KZbin channel. It's a gaming/vlog channel called SinsTV.

[@GothemCity]

😮😬😳

[@karamalomari3840]

which one is better this one or the old one

[@MinusTheGym]

the most wanted the original beginner routine is designed for simultaneous fat burn and strength/mass gain for beginners. It's more challenging and requires equipment, but will get you fast results. This new one is toned down a little, especially for the upper body, but the main advantage is that it requires no equipment. My advice is to try the 1st beginner routine if you have the money to invest in equipment. After 6-8 weeks of it, switch it up to this one for a while so your body doesn't adjust.

[@HahaHaha-hx6yh]

The start got me like xdddddd

[@homelessrobot]

i thought these sorts of exercises were called 'isotonic' as in 'iso' (same, static, not moving) and 'tonic' (relating to tone, in this case, muscle tone). So a static muscle contraction. i guess not

[@MinusTheGym]

Isotonic exercise is when the joints move and muscles shorten/lengthen (think dumbbell curl, push ups, etc.). Isometric is when joints don’t move and the muscles contract in a static position.

[@myamericaneditor]

Does it matter if you go through all exercises in order 3-4 times vs 1st set 3-4, 2nd 3-4, etc.

[@MinusTheGym]

Jeff N Hi Jeff. I'm not 100% sure I understand your question. Feel free to correct me if I'm wrong. I want to help. But I'm interpreting your question as "can I do this in *circuit format* instead of station format?" Circuit format meaning you'd like to cycle through ALL the different exercises for 3-4 cycles, rather than focusing on one superset at a time. My answer to that is a resounding YES. By doing circuits, you can reduce the rest times to challenge your cardiovascular system (i.e. keep the heart rate up more) while still allowing the different muscle groups adequate rest. I'm a huge advocate of circuit workouts. The only reason why I didn't make this a circuit workout in this video is because my last beginner routine was a circuit: kzbin.info/www/bejne/l6qUZpeZZ8ipo5I

[@myamericaneditor]

@@MinusTheGym yes you understood. I didn't know what I was describing was a circuit. Glad it's okay. Hopefully I will get in shape.

[@khaho1756]

Will this routine give me less gains than a routine with equipment

[@MinusTheGym]

Frosty in my opinion, the only thing that will suffer from not using equipment are the back and biceps (pulling) muscles. It really helps to have a dip station amzn.to/2U1Wx89 to get under for rows, and to eventually invest in a doorway pull-up bar once you're ready for pull-ups. This video is geared towards beginners who don't want to spend any money to get started.

[@Melantho]

@@MinusTheGym I was going to ask about pulling because after doing this routine (today was my first calisthenic workout) I had one muscle group that wasn't burning. Was low key thankful though because I could eat my chicken wings. I'm so out of shape.. this workout kicked my butt. Thank you.

[@veni1]

(no hate, but) there isn't a good workout without at least a pull up bar because you can't train your back and biceps really good ps: I like your videos

[@MinusTheGym]

Veniamin Zhelezarov a complete noob can gain *some* parascapular strength with isometrics like T's and reverse planks, but I agree with you, a bar becomes a necessity pretty early on. Glad you like my vids :)

[@thecalisthenicssentinel8222]

I've been working out for a few months now, using a calisthenics only route, I'm turning 18 in a month, and I've already lost 4 kg of body weight and started bulking up a little, only downside I have is a lack of a pull up bar in any respect, but overall, I think I'm having good progress, and plan on carrying on into the future

[@MinusTheGym]

WR1 Sentinel keep it up! 💪 And try to figure out a way to get a pull-up bar. It's a necessity in my book 😊

[@Cloudyy10]

Don’t your hands hurt when doing those planks and push ups

[@danielsacoto8759]

Johnny sins before he got big

[@chickensdontsurf]

I'm combining this video and also this one: kzbin.info/www/bejne/bZSZn4mhormSqJI&ab_channel=MinusTheGym They are slightly different, so I want to include all of the exercises for the beginner workout without equipment.

[@buzzypeeper2374]

Just googled Johnny Sins....lol

[@oliver4998]

Yo he sounds like Technoblade

[@kashif6519]

you have a knock knee

[@MinusTheGym]

MD Ghulam Kashif thanks... I don't even know what that is... I'll need to look it up 😕

[@funtertainment07]

Johnny Sins?

[@frankiecal3186]

Is that you Jeff Bezos.......or Howie Mandel or........Lex Luther????

[@AllAspects.]

u mean johnny sins!!!