Perhaps one of the most straightforward workout routines available today is the SimpleFit plan. But, don't let the word 'simple' fool you. This workout is anything but simple and is definitely going to be an effective way to completely change your body.

The SimpleFit routine is based around a few key concepts. First, you'll help to burn fat quickly through a fast paced workout that requires no fancy equipment, second, you'll have fun while you workout, making sure that you look forward to each and every workout scheduled, and third, you'll help to build lean muscle mass, which will then help to keep you leaner in the long run.

The SimpleFit routine is not a hard one to remember and is going to be based on a different sequence of three major exercises: pull-ups, push-ups, and squats.

How To Execute The SimpleFit Workout Routine

To get started with the SimpleFit workout routine, you'll want to first select your fitness level from below. Next, you will perform each exercise in sequence, as they are listed below, either aiming for a maximum number of rounds in the designated time frame, to perform five rounds in the least amount of time, or to simply perform a single round as fast as you possibly can.

As you go up in skill levels, the intensity of each round will increase, noting the improvement in fitness level.

Your workouts should last somewhere between five and thirty minutes. If you ever find that they are taking longer or shorter than this it indicates you either need to move down or up a level respectively.

You are to also add in a warm-up for a few minutes at the beginning by moving through one of the exercises at a slow pace. A cool down is also a good idea after you're finished to help stretch out all the muscle groups that you just worked.

Once every week you should also allow your muscles to rest by performing two to four levels down from what you would normally do. Remember that your goal is not to perform the exercises themselves incredibly quickly, but rather to move from exercise to exercise at an accelerated pace.

Let's take a look at your workouts.

Level 1

Day 1:

max rounds in 20 min

1 pull-ups

2 push-ups

3 squats

Day 2:

5 rounds for time

2 pull-ups

6 push-ups

10 squats

Day 3:

for time

10 pull-ups

21 push-ups

21 squats

Level 2

Day 1:

max rounds in 20 min

1 pull-ups

3 push-ups

4 squats

Day 2:

5 rounds for time

3 pull-ups

8 push-ups

13 squats

Day 3:

for time

13 pull-ups

26 push-ups

26 squats

Level 3

Day 1:

max rounds in 20 min

2 pull-ups

3 push-ups

5 squats

Day 2:

5 rounds for time

3 pull-ups

10 push-ups

16 squats

Day 3:

for time

16 pull-ups

33 push-ups

33 squats

Level 4

Day 1:

max rounds in 20 min

2 pull-ups

4 push-ups

6 squats

Day 2:

5 rounds for time

4 pull-ups

12 push-ups

20 squats

Day 3:

for time

20 pull-ups

41 push-ups

41 squats

Level 5

Day 1:

max rounds in 20 min

3 pull-ups

5 push-ups

8 squats

Day 2:

5 rounds for time

5 pull-ups

15 push-ups

26 squats

Day 3:

for time

26 pull-ups

51 push-ups

51 squats

Level 6

Day 1:

max rounds in 20 min

3 pull-ups

6 push-ups

10 squats

Day 2:

5 rounds for time

6 pull-ups

19 push-ups

32 squats

Day 3:

for time

32 pull-ups

64 push-ups

64 squats

Level 7

Day 1:

max rounds in 20 min

4 pull-ups

8 push-ups

12 squats

Day 2:

5 rounds for time

8 pull-ups

24 push-ups

40 squats

Day 3:

for time

40 pull-ups

80 push-ups

80 squats

Level 8

Day 1:

max rounds in 20 min

5 pull-ups

10 push-ups

15 squats

Day 2:

5 rounds for time

10 pull-ups

30 push-ups

50 squats

Day 3:

for time

50 pull-ups

100 push-ups

100 squats

How To Do A Push-Up The Right Way

Let's now take a look at how to go about performing a push-up properly. To perform a push-up, you'll want to get down on the ground, placing the toes on the ground and the hands directly beneath you, about shoulder width apart and in-line with your face.

The body should remain in a horizontal flat position and from there, you slowly want to lower yourself down into the ground, pause at the bottom of the movement, and then press directly up again until the elbows are extended.

How To Do A Pull-Up The Right Way

To perform a pull-up, you'll want to grasp ahead of an overhead bar using a slightly wider than shoulder-width apart grip. The body should remain hanging, maintaining a straight position at all times. From there, pull directly upwards until you bring the sternum up to reach the bar. Pause at the top and then lower back down again to complete that rep.

Continue on with this action pattern until all reps are completed.

How To Do A Bodyweight Squat The Right Way

Finally, the third exercise that you'll need to know how to perform is the bodyweight squat. To perform this one, you'll want to stand in an upright position with the arms either at your hips, straight out in front of you, or at your sides (either down by your sides or straight out and parallel).

With the feet about shoulder width apart (slightly wider is alright as long as you're comfortable), begin to lower yourself down until you are as far as you can go. Don't be afraid to go beyond 90 degrees as the best benefits tend to happen towards the bottom of the movement.

Pause briefly and then come back to the full standing position. Make sure while doing this that you never lean forward at the waist as this would place an excessive amount of strain on the lower back joint.

Where To Get A Convenient, Cheap Pull-Up Bar

For this workout routine, you'll need to pick up a pull-up bar. Often you can find these at a cost-effective price at the local fitness store or big-name superstore of your choosing. You don't have to spend a fortune to get a good quality one, but you do want to make sure that it's firmly fashioned to your wall and will be able to support your own bodyweight.

Substitutions To Consider For Pull-Ups

If you are unable to perform a pull-up, you can either have someone help you by holding onto your lower body and assisting you with the movement pattern or you can perform them with a bar (or sturdy broomstick) across two chairs, lying underneath and pulling yourself up from there.

This is a good introductory movement and will ease you into the pull-up exercise.

So there you have everything that you need to know about the SimpleFit workout routine. If you don't want to spend hours figuring out a workout plan and want to get started today, this is an excellent one to try out.

About the author: Shannon is a fitness trainer and freelance writer who has written for Bodybuilding.com.

Comments

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  • WhiskeyRiver 880 days ago
    It would be nice to have alternatives for any exercise that causes you to have to be on your knees.Also,an exercise plan for handicapped people.Something that we can do and lose weight. Doing Pull-ups can be rather rough for us. Just an idea,...:)
  • mrsgorgon 870 days ago
    I can't do these! The squats would kill my knees, the pull ups will pull out my arms and the pushups...well, I do PUSH OUTS from a wall where I lean into it and push back out with my arms...feels good on the back. I also do leg lifts and can now lift both legs while laying prone. i guess we each have to find ways that work for us.
  • doctorgabi 818 days ago
    For pull-ups, should you hold the bar with your palms facing away from you or towards you? Also, what if you can't even do one?! Is the effort enough to improve without seeing any movement!? My arms are too weak!
  • Domestic Goddess 368 days ago
    I do situps instead of pullups. Thats an idea :-)