What better way to start the week than with something free that’ll help you burn fat! Also, a chance to kick start that new years resolution to lose weight and get fit with a workout you can do anytime, anywhere with no equipment needed.
Don’t Like The Gym
When I was at my biggest, the thought of going to the gym filled me with fear. I was body conscious; didn’t look great in gym gear and believed people would stare and laugh at the fat boy trying to lose weight….who had sweated buckets from just walking up the stairs! I also didn’t know what I was doing with the equipment or what exercises to do to lose weight.
So, I joined a gym with the big plan to get fit….and went once! I basically looked around, tried a couple of things, got disheartened then went home and ate myself to a happy place!! But I never cancelled the membership, kidding myself I was going to give it another go!
Gym Hater Workout
This workout is for anyone who is in the same boat as I was. Maybe you don’t like going to the gym or you don’t know what you’re doing . Or maybe you don’t have time to get to a gym. Its an all over body workout that doesn’t take long at all, but will help towards your goals of weight loss and improving fitness. It can also be done anywhere, anytime as there is no equipment needed.
Having lost all my weight, experienced that weight loss journey - the highs and lows - and how good it feels to have lost the weight, I wanted to help others. So, I decided to become a personal trainer – I wanted to put my experiences together with a qualification that would make me better equipped to help people lose weight and feel great.
I recently qualified as personal trainer with the guys at Premiere Training. I can’t recommend them enough if you’re thinking about a change of career to a persona trainer or, like me, just interested in fitness to help others. The tutors were fantastic, very knowledgeable and always on hand for advice. The course itself was a massive eye opener into how the body works – bones, muscles, tissues, nutrition etc. and how it all comes together and is used in fitness.
There were lots of different training systems taught as part of the qualification, one of them was circuit training. If you’ve not heard of circuits, its basically a set of 6 - 10 exercises performed one after the other, with each exercise performed for a fixed time or reps before moving on. Once you’ve completed each exercise, you’ve done one circuit.
To gain the circuit training qualification, we had to build our own circuit using the knowledge we’d been taught. I built mine with my former fat self in mind – something that anyone could do, anywhere, without the need for a gym or any equipment and that would help lose weight and get fit. So here it is!
Its an all over body workout, comprising of eight exercises that all use your own body weight – no equipment needed - and can be done anywhere. All the exercises are very simple, with instructions on the sheets about how best to perform them, along with ways to make them harder, if you feel you can and want to push yourself, or easier if you need to.
Perform each exercise for 45 seconds, then rest for 15 seconds before doing the next one. Once you’ve finished all 8, rest for a minute – that is one circuit. Ideally, you’re looking to do that 3 times, but don’t push yourself too much if you’re new to exercise, build up to the three. Or if you don’t have time to do three, just do one now and one later. Perhaps, one before breakfast then another when you’re home from work….make it fit around your day etc.
Don’t forget to warm up the body first and cool down, after. If you need advice on that, just ask.
You can see all eight of the exercise cards here (right click and save to print of yourself and use)
You can find more weight loss tips and advice here and, of course, before starting any new exercise routine, seek medical advice.