How to Get in Shape with Bodyweight Exercises
Why Do Bodyweight Exercises?
Most people don't realize that the best workout for your body requires no equipment whatsoever. Bodyweight exercises are a great way to get in shape, gain strength and muscle mass, lose fat, or increase your overall athletic performance. The real magic about these exercises is the fact that if done correctly, they will not only produce greater results than training at the gym but get you in the best shape of your life. The real advantage of training the natural way is your ability to exercise anywhere, anytime. Whether you are at home, on a business trip, on vacation, or even at work, you always have everything you need for a full-body workout. You can also do strength training with bodyweight exercises which will help you build and define muscles even further.
1. Push-ups
Push-ups essentially work out the entire body, although they are often associated with the chest and triceps. Most of the burn will be felt in your core abdominals, which probably means your giving your body a good challenge.
2. Dips
These can be done using a chair or the edge of a desk. Dips are a great exercise for the chest and triceps, much like push-ups.
3. Pull-ups
Pull-ups may be more difficult to do anywhere, but any place there is a sturdy bar can be used. Most doors are often strong enough to allow people up to 200 lbs to use for pull-ups. Pull-ups are great as an upper-body workout.
4. Traditional Crunches
When done correctly, crunches will strengthen your core muscles and allow better performance in all other exercises. There are many variations that target different areas of your core.
5. Squat Thrusts
Squat thrusts are perfect for gaining explosive force and strength in the legs.
6. One-leg/Pistol Squat
These will really get your leg muscles pumping. At first, you probably won't be able to do more than two or three; but working at this exercise will provide unmatched gains in strength.
7. Plank
The plank exercise is basically just holding a push-up position. It provides a great abdominal workout, which is part of the reason push-ups are such a well-rounded exercise.
8. Handstand/Handstand Push-up
A handstand/Handstand push-up will take a while to be able to do correctly, but once you do, they are possibly the best full-body exercise possible. Even better, performing Handstand Push-ups are a great chest and arms workout because you are supporting the weight of your entire body.
The Importance of Cardio
Getting a great cardio workout is one of the most important steps of getting in shape. 15 minutes of running per day in the morning, or after work is all you need to maintain a great body. We all hear and see the commercials about getting washboard abs using gym equipment in 5 minutes. However, the claims made by these companies are false. The only true method of reaching your peak fitness and uncovering that six-pack is through intense cardio sessions and pushing your body to its limit, time and time again. Also don't forget the #1 rule "Abs are built in the kitchen" so diet is extremely important!
Example Full Bodyweight Workout Routine
This workout is designed to offer a full-body workout in about 30 minutes, perfect for anyone who is short on time but wants to get in the best shape possible.
| Chest and Triceps Wide Grip Push-ups - 2 sets x 15 reps Close Grip Push-ups - 2 sets x 15 reps Dips - 3 sets x 20 reps | Abdominals Crunches - 4 sets x 25 reps Bicycle Crunches - 2 sets x 20 reps Plank - Hold 60 seconds, then repeat |
| Back and Biceps Pull-ups - 3 sets x 10 reps | Legs Squat Thrusts - 20 reps without stopping, then repeat One-leg squat - 3 sets x 8 reps |
| Cardio Jog for 5-10 minutes before and after the workout. Mountain Climbers - 3 sets x 25 reps Jumping Jacks - 2 sets x 25 |
The Overall Benefits of Bodyweight Exercises
By using these exercises, you will not only be saving tons of money on useless gym equipment but also transforming your entire body while doing it. Trust me, you'll feel as though the world has changed around you when you are in the best shape of your life. You'll be healthy, feel great, and look even better.