Bodyweight Workout Routines – Did you know that you can build strong muscles without making use of any fitness equipment? Who even needs a gym when there’s the living room -floor?
These are the best bodyweight workout routines that you can do that do not require any equipment whatsoever nor the gym. One of the common misconceptions of people is that if they don’t have access to a gym or even a lot of equipment at home it would be really difficult for them to work out.
Nothing could be further from the truth! It’s completely possible to lose weight, gain muscle, and progress towards your fitness goals using nothing but body weight exercises. Yes, you heard me right!
Bodyweight workout routines are strength training exercises that do not require free weights or machines as the individual’s own weight provides resistance against gravity. (source)
So, for the days when you are too tired to go to the gym or when there is no equipment within your reach, you can always use your body-weight as resistance to strengthen your muscles, build mass and achieve your weight loss goals as well.
Body weight workouts are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment.
From legs and shoulders to chest and abs, every part of the body that can get stronger with body resistance alone is covered.
An end has now come to every complaint of lack of equipment. It is your duty now to pick the ones that appeal the most to you (and even if they don’t, just pick them anyways) and get them done this week! It’s going to be fun.
6 Quick Things You Should Know Before You Get Started
1. These best at-home workout routine all follow established protocols for the most effective body weight and can all be done in 20 minutes or less at home.
2. Each of these workouts will challenge your whole body, although some are designed to focus in particular on either the lower or upper body or the core.
3. Try as much as possible to perfect each move every time you do them. These short workouts are meant to be intense, but that doesn’t mean going as hard as you possibly can each time you workout.
4. Be sure to warm up first. Some high knees or jumping jacks should also be done to get your heart rate up.
5. And don’t forget to cool down.
6. If you have health issues, like high blood pressure or injuries, you should talk to a doctor first about what moves you should avoid or modify.
Let’s get started then!
13 No Gym Bodyweight Workout Routines
1. Squat Reach and Jump
Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set. It is one of the best at-home workout routines. It will tone your legs and arms and give you great abs fast!
2. Rocking Plank
Get into a regular push-up plank position.
- Move forward slowly, rising higher on your toes and driving your shoulders and
- Head forward, pushing past the distance of your hands.
- Slowly move back to start position so your shoulders are aligned with your hands again and the weight is evenly distributed between feet and hands.
3. Diamond Push-Up
- Start in a push-up position with your thumbs and index fingers of each hand touching to make a diamond shape.
- While keeping your elbows as close to your side as possible,
- Lower yourself down until your chest touches the back of your hands.
4. Judo Push-up
From a push-up position,
- Raise up those hips and in one swift movement (Hai-yah!)
- Use the arms to lower the front of the body until the chin comes close to the floor.
- Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground.
- Reverse the move to come back to the raised hip position.
Try to repeat for 30-60 seconds.
5. Flutter Kick
- Start lying on your back with arms at your sides and palms facing down.
- With legs extended, lift the heels off the floor (about six inches).
- Make quick, small up-and-down pulses with the legs, while keeping the core engaged.
- Try to keep kicking it for a minute straight!
- Lie on your back with the knees bent and feet flat on the floor.
- With hands behind the head, place the chin down slightly and
- Peel the head and shoulders off the mat while engaging the core.
- Continue curling up until the upper back is off the mat.
- Hold briefly, then lower the torso back toward the mat slowly.
7. Shoulder Bridge
- Lie on your back with the knees bent and feet hip-width apart.
- Place arms at your side and lift up the spine and hips.
- Only the head, feet, arms, and shoulders should be on the ground.
- Then lift one leg upwards, keeping the core tight, slowly bring the leg back down, then lift back up.
Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.#
8. Side Forearm Plank
- Lie on your left side and lift your body off the ground with your left elbow on the mat directly under your shoulder.
- Keep legs straight and stack your right foot on top of your left.
- Place your right arm flat on top of your right side (or place right hand on right hip or raise an arm in air), and
- Support the weight of your body on the outer left foot and left forearm.
9) Quadruped Leg Lift
- Starting on the hands and knees, keep a flat back and engage the core.
- Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallels the floor.
- Balance for as long as possible, then raise the bottom right toe off the floor,
- Tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.
10) Standard Push-Up
There’s a reason this one’s a classic.
- With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core.
- Bend the elbows until the chest reaches the ground, and
- Then push back up (make sure to keep the elbows tucked close to the body).
11) Arm Circles
- Stand with arms extended by the sides, perpendicular to the torso.
- Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter).
- Then reverse the movement, going counter-clockwise.
12) Russian Twist
- Sit on the floor with knees bent and feet together lifted a few inches off the floor.
- With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion.
- Here, slow and steady wins the race: The slower the twist, the deeper the burn.
13. Single Leg Abdominal Press
- Lie on your back with the knees bent and feet on the floor.
- Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle.
- Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee.
- Hold for five counts, and then lower back down to repeat with the left hand and knee.
With the 13 Bodyweight Workout Routines listed above, you can burn fat, build muscle, and get a great workout by just doing bodyweight exercises – no gym or workout equipment required.
Every bodyweight workout involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories. Weight loss is not an easy process but it is important to lose weight and stay fit. Do you know there are other effective ways to lose weight?
Leave a comment below and let’s know your favorite cardio for weight loss.