Bodyweight workouts are an effective way to build strength, endurance and flexibility by using your own body weight as resistance. Here's a guide to some popular self-bodyweight exercises that you can incorporate into your workout routine:
Push-Ups:
Target Muscle: Target Muscles: Chest, shoulders, triceps, and core. How to Do It:
Start in a high plank position with hands slightly wider than shoulder-width apart.
Lower your body by bending your elbows until your chest nearly touches the floor.
Push back up to the starting position. Keep your body in a straight line throughout the movement.
Working sets: 4 sets x 15-20 reps Rest:60 seconds between sets
Bodyweight Squats:
Target Muscle: Quadriceps, hamstrings, glutes, and calves. How to Do It:
Stand with feet shoulder-width apart.
Lower your body by bending your knees and hips, as if you're sitting back into an imaginary chair.
Keep your chest up and knees aligned with your toes.
Push through your heels to return to the starting position.
Working sets: 4 sets x 15-20 reps Rest:60 seconds between sets
Plank:
Target Muscle: Core muscles (abdominals, obliques, lower back). How to Do It:
Start in a forearm plank position with elbows directly beneath your shoulders.
Keep your body in a straight line from head to heels, engaging your core muscles.
Hold this position for a specified time (e.g., 30 seconds to 1 minute).
Working sets: 4 sets x 1-3 minutes per set Rest:60 seconds between sets
Lunges:
Target Muscle: Quadriceps, hamstrings, glutes, and calves.. How to Do It:
Stand with feet hip-width apart.
Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
Keep your front knee aligned with your ankle (not extending past it).
Push back up to the starting position and repeat on the other leg.
Working sets: 4 sets x 1-3 minutes per set Rest:60 seconds between sets
Burpees:
Target Muscle: Full-body workout (cardiovascular, strength, and endurance). How to Do It:
Start in a standing position.
Drop into a squat position and place your hands on the floor.
Kick your feet back into a plank position.
Perform a push-up (optional).
Jump your feet back to the squat position.
Explode upwards into a jump, reaching your arms overhead.
Working sets: 4 sets x 12-15 reps Rest:90 seconds between sets
Pull-Ups:
Target Muscle: FBack, shoulders, and arms. How to Do It:
Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Hang with arms fully extended, then pull your body upward until your chin clears the bar.
Lower yourself back down with control.
Modified Versions (e.g., bodyweight rows or doorframe pull-ups) can be performed if you don't have a pull-up bar.
Working sets: 4 sets x 12-15 reps Rest:90 seconds between sets
Bicycle Crunches:
Target Muscle: Abdominals and obliques. How to Do It:
Lie on your back with hands behind your head, knees bent, and feet off the floor.
Alternate bringing your left elbow towards your right knee while extending your left leg.
Switch sides, bringing your right elbow towards your left knee in a pedaling motion.
Working sets: 4 sets x 12-15 reps Rest:90 seconds between sets
Tricep Dips
Target Muscle: Triceps and shoulders. How to Do It:
Sit on the edge of a sturdy chair or bench with hands gripping the edge beside your hips.
Slide your hips off the edge, supporting your weight with your arms.
Lower your body by bending your elbows until they are at about 90 degrees.
Push yourself back up to the starting position.
Working sets: 4 sets x 12-15 reps Rest:90 seconds between sets
Tips for Effective Bodyweight Workouts
Progressive Overload: Gradually increase repetitions, duration, or difficulty of exercises to continue challenging your muscles.
Rest and Recovery: Allow adequate rest between workouts to allow your muscles to recover and adapt.
Variety: Incorporate different exercises to target various muscle groups and prevent boredom.
Proper Form: Focus on maintaining proper form to prevent injuries and maximize effectiveness.
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