Bodyweight Exercises

Why don’t you exercise? Most people will answer that we don’t have time. Gym timings don’t suit us. The gym is far away from our place. We understand that these are genuine problems but did it ever occur to you that you can work out even without hitting a gym.

Thank your body because with it you can do bodyweight exercises anytime and anywhere. As the name suggests, in bodyweight exercises you don’t need any extra equipment or machines. These exercises solely depend on a person’s weight to produce resistance for movement. In simple words, your body is used like a machine. That’s why you can perform these exercises anytime and anywhere – in any corner of your house, outdoors or in a hotel room if you’re a regular traveler. 

The major advantage of these exercises is they work on multiple muscle groups. As a result, you’re able to burn more fat. Based on the intensity of the exercises, it will tone your body, increase endurance, cardio, and metabolic rate.

1. Push-Ups

It is the most common bodyweight exercise. It targets your shoulders, arms and chest.

  • Bring your whole body weight on your hands and toes. Keep your shoulders width apart.
  • Try to flatten your back. Keep your body straight and in a neutral position.
  • Inhale deeply and bring your body closer to the ground until your chest touches the ground. Tuck your body closer to the ground.
  • Exhale and take your body to the starting position.

2. Burpees

This is a great cardio exercise as well as a full body strength training exercise. It targets hamstrings, glutes, abs, quads, chest and arms.

  • Stand and keep your feet shoulder-width apart.
  • Lower your body (as you do in squats) and keep your hands on the floor in front of you.
  • Kick your backwards and come in a push-up position.
  • Bring your chest closer to the ground and do a push-up.
  • Now, again come in the squat position
  • Then stand straight, jump and clap overhead.

3. Planks

It is a good cardio workout and great for your core strength.

  • Be in a push-up position.
  • Bend your arms into a 90-degree angle and put your whole weight on your forearms.
  • Your elbows need to be directly under your shoulders.
  •  Remain in this position for as much time as you can – ideal time is 2 minutes.

4. Squats

It is a compound movement i.e. it uses more than a single muscle group. It targets your glutes and thighs.

  • Stand and keep your feet at a shoulder-width distance.
  • Extend your hands straight out. Now, bend your elbows and clasp the fingers.
  • Bend your upper body forward a bit and arch your lower back.
  • Bring your thighs parallel to the ground by bending down.
  • Keep your body tight and with the help of your heels, bring your body back to the initial position.

5. Lunges

These improve your hip mobility and strengthen your hamstrings, quadriceps, and knees.

  • Stand and keep your upper body straight.
  • Take your one leg forward.
  • Lower your hips and bend your both knees at an angle of 90-degree. Don’t let your back knee touch the floor.
  • Then, go back to the initial position.

6. Mountain Climbers

This isometric workout is absolutely great for triceps and biceps. It also works on your abs and if you do it with high intensity, it will increase your heartbeat just like any other cardio exercise.

  • Be in the plank position. Keep your hands shoulder-width apart and feet at hip-width.
  • Bring your right knee closer to your chest with the help of your abs.
  • Come back to the initial position.
  • Repeat the same with the other leg.

Your workout session should be divided into three parts, 1st– 10 minutes of warm up exercises, 2nd– 30 minutes of bodyweight exercises and 3rd– 10 minutes of cool down exercises. Following this plan thrice a week and making some changes in this plan every 3 to 4 weeks, will give you great results. 

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