Bodyweight training refers to any exercise that uses the weight of your own body to perform static and resistance moves to help build muscle.
A bodyweight circuit workout runs through a range of exercises designed to target different areas of your body without the use of exercise equipment.
With a home bodyweight workout, you’re able to adapt the moves and repetitions to suit your personal fitness goals, and once the moves no longer present a challenge you can progress further with their difficulty.
Benefits Of A Bodyweight Workout Routine
Besides the significant benefit of a healthy mind and body, there are a few reasons why many people choose to work out with their bodyweight and stand by the results.
Because there’s no need to use any equipment, a bodyweight workout can be done in your own home without having to purchase any additional devices.
Although some bodyweight exercises rely on equipment, the majority can be done without anything else necessary.
Lower Chance Of Injury
One of the biggest issues when lifting heavy weights it the strain and damage this can do to your body, especially if your technique is incorrect.
With a bodyweight workout routine, you’re working with your own body so you know exactly when you’re close to the limit of what you can take.
Works For Multiple Muscle Groups
A bodyweight workout can work many different muscles groups at once due to the fact you’re not performing isolated exercises.
When your whole body is engaged, you’re more likely to use multiple muscle groups to perform your workout.
Tailored To Your Abilities
A bodyweight circuit workout can be altered to meet your fitness levels, by adding more reps of an exercise.
This type of workout is ideal for beginners and right up to professionals, due to its ability to be progressed or regressed as you go. Be mindful, though, because you’re working with your weight there’s a limit to how much weight you can use.
Best Bodyweight Workout Plan
You can do a home bodyweight workout to target all of your major muscle groups, and with no need for any equipment other than your own body.
With a home bodyweight workout you’re free to customize your plan to suit your fitness level and goals, so don’t be afraid to get creative.
Position yourself into a plank position and place your hands on the ground, palms down, directly underneath your shoulders. Lower your body while keeping your back flat and your neck in a neutral position until your chest comes just above the floor.
Push yourself back up to return to the start position and repeat for as many reps possible. If you’re a beginner, you might like to start with your knees on the ground until you gain some core strength.
Find a stable chair or bench and facing the opposite way, place your hands on it palms down behind you. Keep your hands shoulder-width apart with elbows pointing backward and in a slight bend.
Extend your legs out in front of you and keep a minor bend in your knees. Lower yourself down until your shoulders are below your elbows, and then back up again.
It’s important to note that the further out you extend your legs the more difficult this move will be.
Laying on your back, fold your hands across your chest and extend your legs out. Bring your left knee in towards your chest while twisting your right shoulder towards it.
Repeat on the other side and switch knees. This move targets lower abdominals and obliques, so it’s giving a more thorough workout.
Stand with feet hip-width apart and a straight back, always looking ahead. Squat down, ensuring that you keep your knees in line with your feet and not over.
Try to imagine sitting down on an imaginary chair.
Standing with feet hip-width apart, lower down into a squat and place your hands on the floor in front of you. In one movement kick your legs back behind you and press down to the floor, just like a push-up.
Push back up and bring your legs back in again to the squat position in one fluid motion. Jump up swiftly with your hands above your head and return to the start position.
Keeping your upper body completely straight, take one step forward with your right foot and lower your hips until both knees are bent at a 90-degree angle.
Be sure to keep your core engaged at all times during this move, shoulders back, and the head is looking straight forward.
As your strength and stamina increases, you can try to add additional reps to your workout, and also add in rounds of cardio in between for a more intense, fat burning session.
Who Can Do Bodyweight Training
Bodyweight training can suit any age or fitness level due to its ability to be progressed or regressed to match your strength.
Because there’s no need to purchase expensive gym equipment or a membership to a fitness club, you don’t need to have a lot of money to participate.
If you are the beginner, you should try something simple with fewer reps. If you’re a more advanced athlete, an intense bodyweight workout will suit you best.
For those who are looking to lose weight quickly, try a HIIT bodyweight workout that focuses on intervals of intense exercise in between slower, recovery periods.
Bodyweight training is for just about everybody; it’s fun, free, and gets fantastic results only by using your weight as a resistance tool.
Try out the routine above today to feel how well this type of exercise targets your entire body, and you’ll be guaranteed to see results within just a few weeks.