10 Bodyweight Exercises, you can do anywhere, at any time, without any equipment required. Helps enhance flexibility, increases metabolism, and improves endurance.
Building strength, improving endurance, and boosting flexibility can be a difficult task, but body weight exercises come in handy here. With no real equipment required, they help in every spectrum of problems that there might be! There is no need for a specific location; they can be performed anywhere and at any time and are helpful at every fitness level. Whether you are a beginner or a pro, adding these moves to your routine ensures a full-body workout.
1. Benefits of Body Weight Exercises:
There are ample benefits if it:
- No Equipment Required: You can thus perform them anywhere and make it very low maintenance.
- Full Body Commitment: It is an easy way to get the whole body up and running.
- Adjustable Intensity: It is a self-modifiable set of exercises that can be adapted as per your requirement.
- Improves Flexibility: Keeps the muscle soreness and joint health in check.
10 Best Body Weight Exercises for a Full Body Workout
- Tips for Effective TrainingThere are some simple tasks that one must perform for better results-
- Warm up for 5-10 minutes before starting the intensive exercises.
- Use 5kg and 10kg dumbbells to add extra resistance to your muscles.
- Always maintain a perfect form to avoid injury.
- Gradually increase your sets and reps of exercises.
- Amalgamate cardio and strength exercises for maximum results.
- Conclusion
These 10 bodyweight exercises should be your go-to for any workout, as they help you activate your muscle groups and also burn up to 200 calories in 45 minutes. Remember, consistency is key, track your progress, and enjoy the benefits of a fitter and better you!
Here is a list of comprehensive guidance for a full-body workout.
- Push Ups
Areas to target: Chest, triceps, shoulders, and core
Point to Remember: To encompass maximum effectiveness, always keep your back straight and avoid sagging hips.
- Squats
Areas to target: Glutes. Quads, hamstrings, and core
Point to Remember: Always keep your knees in line with your toes to avoid strain.
- Lunges
Areas to target: Glutes, quads, hamstrings, and calves
Point to Remember: Always keep your front knee at a 90-degree angle and ensure that by moving your foot extremely far.
- 45-60 second Plank
Areas to Target: Core, Shoulder.
Point to Remember: Always maintain a straight line from head to heel for proper efficiency and balance.
- Mountain Climbers
Areas to Target: Core, shoulder, chest, and legs
Point to Remember: For a cardio boost, always drive your knees to the chest.
- Burpees
For full-body cardio and strength
Point to Remember: It should be a mix of exclusive jumps and controlled push-ups.
- Glute Bridges
Areas to Target: Glutes, hamstrings, and lower back
Point to Remember: Squeeze your glutes at the top for maximum activation.
- Tricep Dips
Areas to Target: Tricep, shoulder, and chest
Point to Remember: Always keep a sturdy chair handy and keep your elbows close to your body.
- High Knees
Areas to Target: Cardio, legs, and core
Point To Remember: Pump your arms to increase intensity.
- Superman Exercise
Areas to Target: Lower back, shoulder, and glutes
Point to Remember: Remain in the top position for 2-3 seconds for better results.
