The 24 Hour Ghetto Workout Can Get You Looking Fit And Ripped

Not long ago I stumbled upon a video titled, “The 24 Hour Ghetto Workout,” that was not much different than what I have heard described as a prison workout to get fit.  Although at first glance the video doubled, perhaps unknowingly, as part comedy I began to get some lessons from it.

What is the “Ghetto Workout”?

The 24 Hour Ghetto Workout is a short movie trailer shot in documentary format showing how some guys in the suburbs (aka the “ghetto” or “the hood”) workout.  In this video you guys using every thing in their disposal to get fit.

The guys doing their routines perform dips on the monkey bars of playgrounds, pull-ups at stop signs, biceps curls with trashcans, and well you get the picture.  And to paraphrase the main character/ narrator, these guys are in better shape than most guys at the gym.

What struck me while watching this video is that the guys working out are creative and will use their surroundings to their advantage.  Without basic or sophisticated equipment their results were impressive just by using their bodies.  The majority of their workouts consist of bodyweight routines and bodyweight workouts similar to programs like “Bodyweight Bodybuilding” by Jason Ferruggia.

It is noted by the narrator that these guys have done time in jail and as such their techniques resemble a prison workout as it uses high intensity, bodyweight exercises.  This got me thinking about what I could learn from this video and how their techniques could get me to look athletic like them.

My Sample Workout

After watching the trailer of this movie I decided to come up with my own version of a ghetto workout following bodyweight workout principles that could be done at home or anywhere anyone chooses to.  As a result, this is what the workout I came up with.

  • 15 Push Ups
  • Pull Ups To Failure
  • Pull Ups To Failure
  • 10 Bodyweight Jump Squats
  • 10 Lunges Per Leg
  • 10 Hand Stand Push Ups (targets the shoulders)
  • 10 Hanging Leg Raises or Lying Leg Raises

Perform this circuit type workout without stopping and repeat for a total of 3 to 4 sets done 2 or 3 times a week on non-consecutive days. In the movie guys substitute pull up bars with stop lights or fences. These bars can be used to do pull ups, chin ups and hanging leg raises.

Along with this circuit type workout for muscle building purposes you can add cardio by doing either running stairs workout or running sprints.  The sprints can be done by running at a fast pace for 1 minute and resting for 2 minutes or jogging at a slow pace for 2 minutes.  This sequence can be done for a total of 15 minutes.  Follow it with a 15 minute jog or walk for maximum fat burning.  Do this 3 times per week on non consecutive day.

This sample workout will help burn fat and build muscle at the same time boosting HGH level which is very important for fat loss and muscle gaining.  Although this is a simple workout there are more complete programs like the “Bodyweight Bodybuilding” by Jason Ferrruggia.

Key Points Learned From The “Ghetto Workout”

  • Being consistent is key.  Simply putting the effort on a consistent basis will get you one step closer to your goals.
  • Be creative with your workouts.  Don’t feel limited by your equipment.  Bodyweight exercises work as well.
  • Use high intensity when working out.  Don’t just do a mediocre workout.  Putting in the effort will give you solid results.
  • You don’t need to use expensive supplements to develop a body that looks athletic.  Simply eat healthier to bring out a lean look.

These are only some points I learned from the “24 Hour Ghetto Workout” video but it goes to show you that lessons can be learned from many sources when it comes to getting fit.  It is not a matter of what you have or spending astronomical amount of money.  If you put in the effort without making excuses you will look good too.

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  1. Excellent point … most people think they need expensive gym membership, equipment or the latest protein isolate to get fit .. they never do cause they aren’t committed or worse yet they are given some useless workout program to follow .. yet these ghetto guys get ripped and muscular just by working out with intensity and being hard core about it

    • Hi Raymond,
      Yeah, this video really shows that it’s all about putting in the time and the effort day after day. No need for expensive memberships or gimmicks.

  2. Pretty cool stuff. Reminds me a bit of the Bar-Barians who creatively use monkey bars or whatever else is around to get a great workout.

    • Hi Dave,
      Yeah it’s all about being creative and using your surroundings to your advantage.
      Just goes to show that something as easy as the neighborhood or local playground can get anyone looking fit and athletic.

  3. Yeah a little creativity can go a long way! But its all about doing and not making excuses. A lot of people are in shape and have no gym membership and many have memberships and still look like they need a lot of help. Working out and eating less are the keys to getting in great shape.

    @ Dave – the Bar-Barians are great! I still cant do that many pull ups a most of them and I have been working at this for years.


    • It definitely does not take much to get in shape. Just using our surroundings can be as effective or more than having a gym membership.