Simple Workout for Beginners with No Equipment

We all have to start somewhere. If you're just starting and feel intimidated by the "Big Guy" at the gym, you can always start out at home. Most beginners can make excellent improvement just by doing basic calisthenic exercises. Note, when I say beginner, I mean Beginner! I mean the guy that wakes up one day and says to himself "I'm sick of being fat! I'm sick of being lazy! I'm sick of wasting my life watching TV, and vegetating on this couch!"

If you fit this profile or if you don't have time to go to the gym try this simple workout:

Warm Up:

15 sec. march in place

15 sec. jog in place

30 sec jumping jacks

Workout:

Max Rep Push-ups - If you can't do a basic push-up then do a push-up off of your knees

Max Rep Lunges Right Leg - Don't take it so deep that you can't get back up

Max Rep Lunges Left Leg

Max Rep Chair Dips - Straight leg if possible, if not bent knees will make the move easier

Max Rep Squats 

Max Length Plank - Hold as long as you can and still hold your self with good form.
1 Min Superman - Lie on your belly and hold your hands in front of you in Superman's famous flying pose. Sweep them to your sides and raise your upper body off the ground. Slowly alternate positions every 2 to 3 sec.

Repeat this 1 or 2 times 

Cool Down:

30 sec light jog in place

30 sec march in place

Stretch

Best of Luck!