No gym and no weights?
Enter bodyweight exercises
Bodyweight training is when you use your own body weight as the only form of resistance in a workout. The best part is you can do bodyweight workouts anywhere without having to rely solely on gym equipment.
If you’re looking to burn fat and gain muscles at home or anywhere, here’s how to do every movement in the beginner bodyweight routine:
1. KNEE PUSH-UP
(if you can’t do regular push up)
2. INCLINE PUSH-UP
3. REGULAR PUSH-UP
Not only the push up fully works on your chest, shoulders, and lats in a pushing movement, the exercise also engages your core.
4. assisted squat
(if you can’t do regular bodyweight squats)
5. REGULAR SQUAT
While squatting helps you become stronger in legs and core, but it’s also something we’re all required to do one way or another pretty much every single day.
We always pick something up off the floor or slouch to pick something up. An easy squat makes this so much easier on yourself.
6. LUNGE
7. bulgarian squat
Ready to step up for more challenge? Try this.
8. one arm row
(Use a milk jug, suitcase, or actual dumbbell)
9. chair dip
10. NEGATIVE PULL-UP
(Jump to start from the top or use a chair)
11. REGULAR PULL-UP
12. plank
Hold this position for at least 30 seconds.
13. run in place
14. JUmping jack
15. step-up
These are the staple bodyweight exercises. To make consistent and steady progress, it’s important to increase the intensity – essentially challenging the body to develop strength.
How to up the intensity (without using weights)
It’s critical to make sure your form is good through each exercise and keeping control before upping the intensity. Once your form is good, there are lots of different ways to increase the intensity without having to use any resistance or equipment, like:
1. More rep/sets – e.g. you did 12 reps of push-up in your last session? Great, then it’s time to increase to one more reps (13 reps) next time.
2. Less rest between sets/exercises, you’ve been resting for 2 minutes between sets? Try 1 minute and half next time.
3. Introducing a tempo to the movement – e.g. adding a slow eccentric element to the movement, such as counting down from three while lowering into a push up.
4. Work a greater range of motion, such as finding a greater depth to your squat.
Every rep matters, especially those last few should feel tough while maintaining form!
If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check my videos on my Facebook page.
