Introduction
Bodyweight exercises are the ultimate training toolkit. Think about it: you can do home workout routines anywhere, without any equipment, and they can easily fit into your schedule and fitness level. What’s not to like?
Of course, it’s important to do your workouts correctly. When done properly, bodyweight training offers benefits for everyone, from athletes to busy office workers. It’s all about figuring out which exercises work best for you.
Physical activity leads to a healthier, stronger life. Even if you’re a beginner or not particularly fond of exercise, you can still benefit from some simple bodyweight exercises.
No equipment or high-intensity effort is necessary—just your body and wherever you are.
Do you want to start working out at home but don’t know where to begin? If so, keep reading to learn which bodyweight exercises might be best for you, as well as some expert P1 Athlete tips to get started. So, let’s dive in!
Why Choose Bodyweight Exercises
One of the greatest benefits of bodyweight exercises is that you can do them anywhere. Picture this: you’re at home, out of town on holiday, or even on a business trip. No matter where you are, all you need is your body and the will to get moving.
The best bodyweight exercises will help you stay accountable, wherever you are. This makes it easy to stay consistent with your fitness routine, no matter your schedule.
Another great benefit of bodyweight exercises is that they require no equipment. You don’t need dumbbells, barbells, or mini bands. No extra cost—just your body and whatever you have at hand.
As with many things in life, to keep things interesting and engaging, variety is key. There are plenty of bodyweight exercises to choose from, starting with classic moves like squats and push-ups. You can also progress into more challenging variations, so you don’t get bored.
This same variety is what makes bodyweight exercises perfect for all fitness levels. Maybe you’re a seasoned athlete, a beginner, or perhaps you’re not that into sports. Whoever you are, bodyweight exercises are a fantastic choice to get moving.
Top Bodyweight Exercises
Well, we hope you’ve been comfortable up until now, but it’s time to get moving! Below, we’ll walk you through some of the best bodyweight exercises that our personal trainers at P1 recommend.
Push-Ups
Push-ups are a classic bodyweight exercise that targets your chest, shoulders, triceps, and core. They’re incredibly effective for building upper body strength and improving stability.
Here is how to do push-ups correctly:
- Begin in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the floor, keeping your elbows close to your body.
- Push yourself back up to the starting position while maintaining a straight line from your head to your heels.
If you need some alternatives, here are some push-up variations:
- Incline push-ups: Perform the push-up with your hands elevated on a bench or step to reduce the load on your upper body.
- Decline push-ups: Place your feet on an elevated surface to increase the intensity by shifting more weight to your upper body.
- Diamond hand push-ups: Position your hands close together under your chest, forming a diamond shape with your thumbs and index fingers to target the triceps more intensely.
How NOT to do push-ups? Avoid flaring your elbows out too wide or letting your hips sag. Just make sure to keep your core engaged throughout the movement.
Squats
Squats are a powerful lower-body exercise that works your quads, hamstrings, glutes, and core. They’re great for building leg strength and improving mobility.
Here is how to do squats correctly:
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Lower your body as if you’re sitting back in a chair, keeping your chest up and knees over your toes.
- Go as low as your mobility allows, then push through your heels to return to the starting position.
Here are some squat variations, to keep exercising interesting:
- Sumo squats: Widen your stance and turn your toes out further to target your inner thighs and glutes.
- Jump squats: A calisthenics favorite. Add a jump at the top of the squat to engage your fast-twitch muscle fibers and increase intensity.
How NOT to do squats: Don’t let your knees collapse inward or your heels lift off the ground. Maintain proper alignment and balance, and you’ll be good.
Lunges
Lunges are excellent for targeting your quads, glutes, and hamstrings. They also challenge your balance and coordination.
Here is how to do lunges correctly:
- Step forward with one foot, lowering your hips until both knees are bent at about a 90-degree angle.
- Keep your front knee aligned over your ankle and your back knee hovering just above the ground.
- Push through your front heel to return to the starting position and repeat on the other side.
Here are some lunge variations:
- Forward lunges: The classic lunge, stepping forward with each leg alternately.
- Reverse lunges: Step backward instead of forward. This can reduce strain on the knees and increase glute engagement.
- Walking lunges: Perform lunges in a walking motion to add coordination and balance.
How NOT to do lunges: Avoid letting your front knee extend beyond your toes. Also, don’t let your back knee touch the ground. Keep your posture upright and balanced.
Planks
Planks are a fundamental core exercise that strengthens your abs, back, shoulders, and glutes. They’re excellent for building endurance and stability.
Here is how to do planks correctly:
- Start in a forearm plank position with your elbows directly beneath your shoulders.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Hold this position for as long as you can while maintaining proper form.
Ready for some next-level plank variations?
- Side plank: Rotate your body to balance on one forearm and the side of your foot to target your obliques.
- Forearm plank: A variation of the standard plank that places more emphasis on the shoulders and core stability.
How NOT to do planks: Yeah, holding still in plank position may not be easy at first. Just avoid letting your hips sag or rise too high. Focus on keeping your body aligned and your core tight.
Burpees
Burpees are a full-body exercise that combines strength and cardio, targeting your legs, core, chest, and shoulders. They combine all the previous bodyweight exercises: squat, plank, push-up, and jump. Burpees are great for building endurance and burning calories.
Here is how to do burpees correctly:
- Begin in a standing position.
- Then drop into a squat and place your hands on the ground.
- Jump your feet back into a plank position.
- Perform a push-up.
- Then jump your feet back toward your hands and explode upward into a jump.
- Land softly and repeat.
If you need some alternatives, here are some burpee variations:
- Half burpee: To make things a bit easier, you skip the push-up and jump and focus on the squat and plank elements.
- Burpee with push-up: Add a push-up at the bottom of the movement for extra upper-body work.
How NOT to do burpees: Don’t rush through the movement or let your form break down. Ensure you are performing each part of the burpee correctly (Squat, plank, push-up, and jump).
Creating a Bodyweight Workout Routine
Now that you know the best bodyweight exercises, it’s time to put them together into a balanced workout routine. The beauty of bodyweight training is that you can customize them to fit your fitness level and goals.
Here’s how to structure your workout:
For beginners, start with a series of exercises performed for 30-second intervals. A simple home workout routine might look like this: bodyweight squats, calf raises, hamstring curls, seated straight leg raises, and push-ups. Perform each exercise for 30 seconds, then rest for 30 seconds before moving on to the next one. Aim for a total workout time of 10 to 20 minutes.
As you progress, gradually increase the number of repetitions or the length of each interval. You can add a Burpee, or half Burpee, when you feel you got the basic moves right. Also, you can add a backpack filled with books to increase the difficulty of push-ups or squats.
Once you feel you are ready for a medium experience level, you can workout for 20 to 30 minutes. You can increase the intensity by shortening rest periods or adding more challenging variations of the exercises, such as jump squats or decline push-ups.
If you’re at an advanced level, push yourself with a 40-minute workout that incorporates more complex variations and higher repetitions. Focus on maintaining good form throughout, and consider adding explosive movements like burpees or plyometric lunges to really test your endurance and strength.
Just remember: consistency is key. Start at a level that’s comfortable for you, and gradually increase the intensity as your strength and stamina improve.
Tips for progression and increasing intensity
Our experienced coaches at P1 always emphasize the importance of listening to your body and avoiding overtraining. As you progress in your bodyweight workout routine, it’s crucial to prioritize safety and injury prevention.
It is also important to prepare for bodyweight exercises. Here are some essential tips for warming up and cooling down before and after your workout:
Warming Up
Warming up before you dive into your workout prepares your muscles and joints for the exercises ahead. Here’s a simple 30-second warm-up routine to get you ready:
- Wrist circles: Rotate your wrists in circular motions to loosen up the joints.
- Arm circles: Perform large circles with your arms to warm up your shoulders and increase blood flow.
- Shoulder-controlled articular rotation: Slowly rotate your shoulders through their full range of motion to activate the muscles.
- Thoracic twists: Twist your upper body side to side to engage your spine and improve flexibility.
- Seal to child’s pose: Flow between seal and child’s pose to stretch your back and open up your hips.
So there you have it. 30 seconds each, and you will be good to start your bodyweight home workout.
Cooling Down
After your workout, never forget to cool down so your body can transition back to a resting state. Cooling down reduces muscle stiffness and aids in recovery.
Here’s a quick cool-down routine with simple 15-second stretches:
- Boxer shuffle: Lightly bounce on your toes to gradually bring your heart rate down.
- Roundabout toe touch: Reach down to touch your toes, moving in a circular motion to stretch your hamstrings and lower back.
- Torso twists: Gently twist your torso side to side to release tension in your spine.
- Shoulder rolls: Roll your shoulders forward and backward to relax your muscles.
- Arm pull + hip flexor stretch: Pull one arm across your body while stretching your hip flexors to open up your chest and hips.
Conclusion
Bodyweight exercises are a versatile, effective, and accessible way to stay fit, no matter where you are. Whether you’re a beginner, a calisthenics expert, or an experienced athlete, these exercises can do a lot for you.
As we said, consistency is key. So listen to your body, and gradually increase the intensity as you progress. Also, don’t forget that even though exercising at home is fun and easy, having the right guidance will help you stay active, accountable, and injury-free.
If you love training at home, then you’ll love P1 Athlete’s personalized training sessions so much that we will become your second home. Just think about all that you can do with top-tier equipment and facilities. Plus, you’ll be part of the most active community in Utah.
Your fitness journey it’s just beginning. Let’s take it to the next level, together.