Are you interested in getting fit or looking to build muscle? Bodyweight exercises may be the perfect solution for you. This guide will teach you everything you need to know about bodyweight workouts, including how to get started. So whether you’re a beginner or an experienced fitness enthusiast, read on for all the information you need to get started with this workout routine.
What Are Bodyweight Workouts?
Bodyweight workout exercises use your body weight training as resistance instead of weights or other equipment. These workouts can be done anywhere, at any time, making them convenient and accessible for everyone.
Bodyweight exercise is also a great way to build muscle mass and improve strength, flexibility, and balance. And because they don’t require any equipment, they’re easy to modify to suit your fitness level.
Whether you’re a beginner just starting or an experienced athlete looking for a new challenge, bodyweight workouts can help you reach your fitness goals.
The Benefits of Bodyweight Workouts
Bodyweight workouts are exercises that use your body weight as resistance rather than free weights, machines, or other external sources. These types of workouts have several benefits.
First, they can be done anywhere, without gym required.
Second, bodyweight workouts are often less intimidating than traditional weightlifting, making them ideal for beginners.
Third, they can be scaled to any fitness level, meaning that you can make the workout as straightforward or as complex as you like.
Finally, bodyweight workouts build strength, improve cardiovascular fitness, and burn fat.
How to Get Started With Bodyweight Workouts
If you’re interested in bodyweight workouts, you should keep a few things in mind before starting.
First, a bodyweight workout requires very little equipment, if any. You only need a sturdy surface to support your body and enough space to move freely.
Second, a bodyweight workout can be done at any time and place. You don’t need to schedule a gym session or personal trainer; you can do these exercises whenever and wherever it’s convenient.
Third, while a bodyweight workout is generally safe for joints and muscle fibers, it’s always important to warm up before starting any workout routine. Proper form will help you avoid any risk of injury during your performance.
Now that you know the basics let’s start with beginner bodyweight workouts.
The Beginner’s Guide to Bodyweight Training
Bodyweight workout program best beginner total body workout are:
Push Ups – 20 Repetitions
Push-ups are one of the most basic and effective bodyweight exercises you can do for strength training. They work your chest, shoulders, and triceps and can be done anywhere without equipment.
To do push-ups, place your hands on the ground shoulder-width apart with your arms straight and lower your body until your chest touches the ground. Then, push yourself back up to the starting position.
Keep your body straight, and your core engaged throughout the entire movement. Start with wall push-ups on a raised surface if you’re new to push-ups.
Pull Up – 15 Repetitions
Pull-ups are a great bodyweight exercise for beginners. They work your back, biceps, and core muscles and can be done with little to no equipment.
To do a pull-up, grip a pull-up bar with your hands shoulder-width apart and hang from the bar. Then, pull yourself up until your chin is over the bar.
Lower yourself back to the starting position and repeat. If you can’t do a full pull-up, start with 15 reps and work your way up.
Jumping Jacks – 30 Seconds
Jumping jacks are a cardio bodyweight exercise that is good for people looking to lose weight. Jumping jacks works your legs, core, and arms. They’re also a great way to get your heart rate up.
To do jumping jacks, start by standing with your feet and arms at your sides. Then, jump up and spread your legs to the side while bringing your arms overhead.
Jump back to the starting position and repeat and do as many reps as you can in 30 seconds.
Plank – 30-60 Seconds
Planks are a bodyweight exercise that works your core, shoulders, and legs. They’re great for muscle-ups because they help you build the stability and strength needed to do a pull-up.
To do a plank, start by lying on your stomach with your elbows and forearms on the ground. Then, raise yourself to rest on your toes and forearms.
Engage your core and hold this position for 30-60 seconds. If you can’t keep the plank for the entire time, start with 30 seconds and work your way up.
Squats – 15 Repetitions
Squats are a bodyweight exercise that works your legs and glutes. They’re great for beginners because they can be done at any level.
To do a squat, start by standing with your feet shoulder-width apart, then lower yourself into a squat position by bending your knees and hips.
Make sure to keep your chest up and your core engaged. Once you reach the bottom of the squat, press through your heels to return to the starting position.
Lunges – 12 Repetitions (Each Leg)
Lunges are a bodyweight exercise that works your legs and glutes. They’re great for beginners because they can be done at any level.
To do a lunge, start by standing with your feet shoulder-width apart. Step forward with one leg and lower your body until both knees are bent at about 90 degrees.
Make sure to keep your chest up and your core engaged. Once you reach the bottom of the lunge, press through your heels to return to the starting position. Repeat with the other leg.
Crunches – 25 Repetitions
Crunches are a bodyweight exercise that works your abs. They’re great for beginners because they can be done at any level.
To do a crunch, start by lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and curl your shoulders off the ground.
Then, press through your heels and raise your hips off the ground. Reverse the movement and lower your hips back to the starting position. Repeat for 25 reps.
Triceps Dips – 12 Repetitions
Triceps dips are a bodyweight exercise that works your triceps and shoulders. They’re great for beginners because they can be done at any level.
To do a triceps dip, start sitting on the ground with your knees bent and your feet flat on the floor. Place your hands behind you and raise your hips off the ground.
Then, lower your body by bending your elbows. Once you reach the bottom of the dip, press through your palms to return to the starting position. Repeat for 12 reps.
These are just a few bodyweight exercises you can do to get started. Remember to focus on form and quality over quantity. Start with one set of each exercise and work your way up as you get stronger. With bodyweight workouts, you can do them anywhere and at any time.
Tips for Staying Motivated to Do Your Bodyweight Workouts
One of the best things about bodyweight workouts is that you can do them anywhere, anytime. However, this also means that it can be easy to skip a workout if you’re not motivated. Here are a few tips to help you stay on track:
Set realistic goals for yourself and break them down into small, manageable steps.
Find a workout buddy or join a class to help you stay accountable.
Make sure you’re doing exercises that you enjoy and that make you feel good.
Set aside time in your schedule for your workouts and treat it like any other necessary appointment.
Keep a progress journal to track your successes and help you stay motivated.
By following these tips, you’ll be on your way to bodyweight workout success.
Bodyweight workouts are a great way to get started with exercising. They’re simple and can be done at any level. Start with the bodyweight exercises above and work up to more advanced practices. Remember to focus on form and breathing; you’ll be on your way to a healthier body in no time.