I have to say it: Bodyweight Exercises are huge. Not only are they almost completely equipment-free, but they are literally the only workouts you need to get in shape and lose 30 pounds. On top of that, they are geared for all people, no matter their fitness level. If you’re looking to break in your fitness engine, bodyweight exercises are the way to go.
What are bodyweight exercises? Basically, any exercise that uses your own bodyweight as resistance is a bodyweight exercise. The push-up, pull-up, sit-up, crunch, squat, jump squat, and dip exercises are the most common examples. They all require virtually no equipment to perform. Ok, so you might need a couch to plant your feet under for sit-ups, or a tree branch to do your pull-ups. That’s no big deal. For all the others you only need the ground. Sounds like a financially viable option for me!
Getting started: As always, you’ll need a comfortable pair of workout shoes, shorts/sweats, etc. Don’t forget your water beforehand. I prefer to do most of my bodyweight exercises outside, on a jogging path or dirt road, where I can incorporate a bit of running. Those Circuit Tracks at parks, colleges, and even some company buildings would be perfect. If you have to do it inside, move the furniture around to give yourself some room.
For beginners: Jog around for about five minutes, and get a sip of water. Then do a bit of stretching. If you’re inside, do some jumping jacks and stationary jogging. Once you’re warmed up, you’re ready to break that engine in.
Jog for a minute, then stop and do some push-ups. Do 10. If you can only do 5, then do 5. If you have to do push-ups on your knees, then do that. The point is to do some.
Get back up, walk for about 30 seconds, then start jogging again. After about a minute of jogging, do some sit-ups. Do 10. Do more if you want to. You don’t have to plant your feet under anything. Raise your legs up if you don’t want to do sit-ups.
Get back up, walk for about 30 seconds, then start jogging again. After a minute, do some squats. Do 20.
“Squats? What’s that?”
Easy. Plant your feet about shoulder-width apart, and a little angled away from each other. Now squat down and then back up. That’s 1.
“Those are too easy.”
Yes, they are easy. Just wait until you do 20.
Get my drift? Keep doing this for about 15 or 20 minutes. Take longer walking breaks if you really need to. Do the circuit of push-ups, sit-ups, and squats three or four times, or add in a few other exercises. Finish up by going for a 5-minute walk or jog.
And that’s it. Simple.
For those accustomed to bodyweight exercises: Increase the number of repetitions, or sprint for 10 seconds instead of jogging. If you really want to fire up your engine, do jump squats instead of normal squats. It is exactly as it sounds. As you’re performing your squat, jump straight up with power and torque. These really help train you to jump higher.
I prefer exercises that are simple, that I did in gym class in grade-school. Bodyweight exercises are simple, effective, and best of all, easy. There’s no reason why they can’t be done. No excuses. Just dooz it.
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