Exercising need not be a chore. With creative bodyweight workouts, you can get your heart rate up, build muscle, and sweat without ever having to visit the gym! Read on to find out more about bodyweight exercises and how you can start incorporating them into your exercise routine.
1. Get Fit Without Leaving Home: Introducing Bodyweight Workouts
Staying fit doesn’t have to involve expensive gym memberships and trudging to the gym every morning. With bodyweight workouts, you can get a sweat-inducing, muscle-building, fat-burning workout without ever leaving the comfort of your own four walls. Let’s take a look at what bodyweight workouts are and how you can do them.
What Are Bodyweight Workouts?
Put simply, bodyweight workouts are exercises that use only your body and gravity for resistance. That means you don’t need any additional equipment – your own body weight is enough to provide a challenging, effective workout. Popular bodyweight exercises include squats, lunges, push-ups, pull-ups, and burpees.
The Benefits of Bodyweight Workouts
- They are fast – you don’t need to spend long on each exercise.
- You can do them anywhere – so long as you have enough room to move.
- They are convenient – you don’t need to book a workout class or travel to the gym.
- They are economical – you don’t need any equipment.
- They are versatile – there are a huge range of bodyweight exercises you can do depending on your goals.
Creating Your Bodyweight Routine
Creating your own bodyweight routine is easy and can be tailored to meet your specific fitness goals. Start out with a warm-up routine and then include exercises that target different body parts. For example, do three sets of squats, then push-ups, and finish with some lunges. Aim for three or four days a week, and mix up your workouts to help keep your muscles challenged. Remember to take rest days to give your body time to recover.
Cautions
As with any fitness routine, it’s important to take caution when performing bodyweight exercises. If you’re a beginner, start with basic moves and build from there. Don’t push yourself too hard – listen to your body and stop when you’re feeling pain. Finally, make sure you warm up and stretch before and after each workout session.
2. Setting Up Your Bodyweight Workout Routine
Strength Training
Creating an effective bodyweight workout routine begins with strength training. This type of exercise strengthens and tones the muscles, and is incredibly adaptable for all fitness levels. Strength training is important for building strong bones, as well as improving endurance, balance, and flexibility.
To get started, first select the type of strength training you’d like to include, such as yoga, Pilates, or calisthenics. Consider the following when selecting your strength training exercises:
- Duration: Choose exercises that can easily fit into your day and don’t take too much time.
- Equipment Needed: Consider the availability of any necessary equipment, such as a yoga mat or resistance bands.
- Goals: Select exercises that match your desired results.
- Intensity: Choose exercises that are challenging, yet also enjoyable.
Once your exercises are chosen, break them into days and target different muscle groups in each session. For example, practice lower body exercises such as squats and lunges on Day 1, upper body exercises such as push-ups and tricep dips on Day 2, and core exercises such as crunches and mountain climbers on Day 3. Repeat these exercises multiple times, before moving on to the next recognized muscle group.
Before beginning your workout routine, make sure to warm up and stretch. This will help prevent injury while also enabling you to perform each exercise to the best of your ability. Begin with dynamic stretches such as arm circles and sun salutations, before moving on to your chosen exercises. After strength training, end your workout with static stretches in order to improve flexibility and release tension from the muscles.
It’s important to know your limits and be comfortable with your workout routine. With the correct execution and regular practice, you can create an effective bodyweight workout plan that will help you reach your health and fitness goals.
3. Strengthen, Stretch, & Balance with Bodyweight Exercises
Bodyweight exercises are one of the most effective ways to get into shape. Not only are these exercises highly effective at developing strength, but they also help to improve balance and flexibility. Plus, you can do them anywhere! Here’s how to get started:
- Strength: Push ups and variations thereof are great for developing upper body strength. For an added challenge, try wall presses. These are done the same way but against a wall rather than the floor. Alternatively, you can strengthen your lower body with squats and lunges.
- Stretch: Stretches can reduce the risk of injury and keep your muscles limber. Exercises like the cobra (lying on your stomach with your head up and chest off the floor) or the cat and cow (alternately arching and curving your back while on hands and knees) are great for opening up your back and chest, and stretching your core.
- Balance: Balance exercises help to enhance coordination, stability, and posture. Exercises like single-leg lifts, balancing on your toes for 30 seconds, or balancing on one foot while slowly raising the other foot up, can all help you to develop your overall balance.
Not only are bodyweight exercises effective at helping you reach your fitness goals, but they’re also convenient and easy to do. No equipment is needed other than a bit of space and some comfortable clothes so why not give them a try today!
Start small and progress either in reps or sets as you get more comfortable. You can also get creative and come up with your own variations. Once you start seeing progress and feeling the physical and mental benefits, you’ll be well on your way to achieving your ultimate fitness goals.
4. Pro Tips: Maximizing the Results of Your Bodyweight Workout
Embrace the Burn: When you do bodyweight exercises you are essentially using your own body weight as resistance meaning the more effort and intensity you put into the movement, the more the reward. To maximize the effects of your bodyweight workout, make sure you give the exercises your full effort, pushing yourself to the max. Embrace the burn, feeling the muscles working and pumping as you power through.
Go Unilateral: To add a different angle and to really see the results of your bodyweight workouts, try unilateral exercises. Unilateral exercises use one side of the body to exercise the entire body rather than just working each muscle pair. You’ll find that focusing on one side allows you to better focus on your form, increase muscular control, and is a great way to strengthen each side of your body equally.
Mix Things Up: Keep your bodyweight workouts interesting and effective by mixing things up regularly. Use a different exercise each day or alternate between cardio and resistance. Don’t be afraid to add more resistance into your routine either; for example alternating between bodyweight squats and weighted squats is a great way to switch up the workout.
Go the Extra Mile: Add in a few extra sets and reps of your favorite bodyweight exercises to get the most out of your workout and achieve your desired results. Research shows that doing one extra set of an exercise can result in more muscle growth and further advancement in strength training. Going the extra mile and pushing your body to reach optimal performance will help you to increase your results and bring your bodyweight workouts to the next level.
Go Slow and Controlled: When it comes to bodyweight exercises your rep tempo should be slow and controlled. Focusing on a slow, deliberate rep pattern and full range of motion allows you to maximize the effects and makes the most of your movements. Go slow, focus on the muscles that are being used, and really feel the intensity of the workout.
Get ready to take action! Bodyweight workouts require no extra equipment or gym membership— you’ve already got everything
