Bodyweight exercises are a versatile and effective way to build strength and burn fat. In this post, we’ll highlight the top bodyweight exercises for a full-body workout, complete with step-by-step instructions and tips for modifying the exercises to match your fitness level.
Push-ups
Push-ups are a classic bodyweight exercise that targets the chest, triceps, and shoulders. To perform a push-up:
Start in a plank position, with your hands shoulder-width apart and your feet together.
Lower your body down to the ground by bending your elbows, keeping your body in a straight line.
Push your body back up to the starting position.
Modifications: If you’re just starting out, you can perform push-ups on your knees instead of your toes. You can also elevate your hands on a bench or other sturdy object to make push-ups easier.
Squats
Squats are a great lower body exercise that targets the quads, hamstrings, and glutes. To perform a squat:
Stand with your feet shoulder-width apart, toes pointing forward.
Lower your body down, keeping your weight on your heels and your back straight.
Lower your body until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
Modifications: If you have difficulty performing a full squat, you can perform a half squat or use a chair or other sturdy object to support your weight.
Lunges
Lunges are another great lower body exercise that targets the quads, hamstrings, and glutes. To perform a lunge:
Stand with your feet shoulder-width apart.
Step forward with one foot, keeping your knee directly above your ankle.
Lower your body down until your back knee almost touches the ground.
Push through your front heel to return to the starting position.
Modifications: If you have difficulty performing a full lunge, you can perform a half lunge or use a chair or other sturdy object to support your weight.
Plank
Planks are an excellent core exercise that work the abs, back, and hips. To perform a plank:
Start in a push-up position, with your hands shoulder-width apart and your feet together.
Lower your body down onto your forearms, keeping your elbows directly under your shoulders.
Hold your body in a straight line, engaging your core and keeping your hips level.
Modifications: If you have difficulty holding a full plank, you can perform a plank on your knees or use a bench or other sturdy object to elevate your upper body.
Burpees
Burpees are a full-body exercise that combine a squat, push-up, and jump. To perform a burpee:
Start in a standing position.
Lower your body down into a squat.
Place your hands on the ground and jump your feet back into a push-up position.
Lower your body down into a push-up.
Push your body back up and jump your feet forward into a squat.
Jump up into the air, extending your arms overhead.
Modifications: If you have difficulty performing a full burpee, you can remove the push-up or jump at the end, or perform the exercise at a slower pace.
Research has shown that bodyweight exercises can be just as effective as traditional weight lifting for building strength and improving fitness [1]. In fact
a study published in the Journal of Strength and Conditioning Research found that a bodyweight exercise program was just as effective as a weightlifting program for improving strength and muscle mass [2].
In addition to being effective, bodyweight exercises are also convenient and accessible. They can be done anywhere, at any time, and require no equipment. Whether you’re traveling, at home, or in the office, you can incorporate bodyweight exercises into your fitness routine and get a great workout without leaving your space.
To get the most out of your bodyweight exercises, try to incorporate them into a regular fitness routine. Aim to perform each exercise for 3 sets of 10-12 repetitions, resting for 30 seconds between sets. As you become stronger and more comfortable with the exercises, you can increase the number of repetitions or sets to continue challenging your body.
Remember to warm up before performing any exercise and cool down after to prevent injury. You can also modify the exercises as needed to match your fitness level.
Bodyweight exercises are a great way to achieve your fitness goals, whether you’re looking to build strength, burn fat, or improve your overall fitness level. So, give these exercises a try and see how they can help you achieve your fitness goals.
References:
Calatayud, J., et al. (2015). Exercise intensity and load during strength training of the lower limbs: Effects on muscle performance. European Journal of Applied Physiology, 115(7), 1345-1354.
Calatayud, J., et al. (2014). Effects of a bodyweight-based resistance training program on strength and muscle mass in young adults: A randomized controlled trial. Journal of Strength and Conditioning Research, 28(8), 2296-2303.
