Dumbbells, weight exercises and kettlebells, or cardio machines like treadmills and elliptical machines are undoubtedly great and effective. However, they are not always necessary to tone and shape the body. Whether due to a lack of time or because you simply don't feel like going to crowded gyms, people are increasingly turning to bodyweight exercises without equipment. And not without reason - a20 minute workout at homeusing your own body weight can be just as strenuous and demanding as 1 hour of strength training in the gym. What are the benefits of bodyweight training and which exercises are best suited for it? You can find all of this as well as great home training plans that you can easily do in your living room in our article!
You don't need any special equipment for this. The training plan can be carried out anywhere and costs nothing - these are just some of the unbeatable advantages of training with your own weight. In addition, most of the exercises are functional, or in other words - with a single movement, several muscle groups and joints are trained at the same time. In addition, a training plan can be adapted to your own strengths and is therefore suitable for both advanced and fitness beginners.
During bodyweight training, the resistance that our muscles work against is only created by our own body weight. The choice of bodyweight exercises seems endless, so training never gets boring. With differentSquat variations, plank or push-up exercises, you can increase the difficulty level after a certain time. Varying the intensity and repetitions will further increase performance. The following training plan is suitable for beginners and advanced users. Make sure that you carry out the movements in a controlled and slow manner to prevent possible injuries. Perform each exercise three times, resting for 15 seconds between each exercise. For optimal results, we recommend that you complete bodyweight training 2 to 3 times per week.
- Short warm-up before trainingis particularly important to prepare the body for the upcoming stress and to prevent injuries. Simply running or jumping quickly in place for a few minutes is enough. Exercises such as high knees, classic squats, lunges or push-ups are a good option.
- Squat with jump –The classic squat exercise is one of the most popular and effective bodyweight exercises and should not be missing from any bodyweight training session. Stand with your feet hip-width apart and point your toes outward. Tense your stomach, keep your back straight and squat deeply. Then jump as high as possible from the ground, swinging your arms straight back. Do 3 sets of 12 reps each.
- Plank exercise with arm and leg lifts –Get into the high plank position and make sure the body forms a straight line. Raise your left arm and right leg at the same time to shoulder height, hold the position briefly and then raise your right arm with your left leg. If you are a beginner, you can do the plank exercise on your knees. Do 3 sets of 20 reps.
- Explosive push-upis one of the most demandingPush-up variationsand trains your stomach, back and shoulder muscles at the same time. Get into the classic push-up position, lower your body downwards and then push yourself off the floor energetically with a lot of strength. Land back to the starting position with your arms slightly bent. Beginners can also do this exercise on their knees. Do 3 sets of 10 to 12 reps.
- leg scissors –Lie on your back on an exercise mat with your legs extended. Lift your shoulder blades slightly off the floor and place your hands behind your head. Look upwards and lift both legs slightly so that they hover a few centimeters above the ground. Then lift your legs up alternately. Make sure that your back stays on the floor and does not form a hollow back. Do 3 sets of 10-12 reps per leg.
- Meerjungfrauis a wonderful bodyweight exercise that targets the obliques and triceps. Sit on an exercise mat with your legs bent and pointing to the right. Keep your hips engaged and pointed forward. Slowly wrap your left hand around your right side and stretch your right hand across your body. Then slowly let your body fall to the left until it forms a 45 degree angle to the floor. Then push yourself off the floor with your right hand to return to the starting position. Do 2 sets of 10 to 12 reps.
- Bridge with leg raises –Lie on the exercise mat with your knees bent. Tense your stomach and buttocks. Raise your hips so your body forms a straight line from your shoulders to your knees. Extend one leg and push your body upwards. Make sure that your back remains straight. Do 3 sets of 10-12 reps per leg.
- Raise side plank with arm and leg –Go highside plank position. Extend your arm upwards and keep your body in a straight line. Now lower your hips towards the floor, but do not touch it. Push up and lift the top leg slightly. Do 3 sets of 10 reps on each side.
Bodyweight training for beginners
Bodyweight training is ideal for all fitness enthusiasts who want to get into the world of fitness and tone their body. The following training plan activates all important muscle groups and the workout itself takes less than 30 minutes. It is a circuit training and each round consists of 3 exercises. Do the first circuit 3 times before moving on to the second. Start with a light warm-up by lightly running in place for 2 minutes.
- Classic squat– Place your feet hip-width apart, keep your back straight and press your body downwards. Do 20 reps.
- Sitting Russian Twistis a wonderful bodyweight exercise for the side abdominal muscles. Sit on the exercise mat with your legs bent and lean back slightly. Place your hands behind your head with your elbows spread. Tense your stomach and then turn your body alternately to the right and left. Do 15 reps per side.
- Low plank with leg raises –Get into the low plank position. Keep your back straight and lift your right foot slightly off the floor. Return to starting position and repeat with left foot. Make sure that your body remains stable and that you do not sway back and forth. Do 10 reps on each side.
Home workout with your own weight – circuit 2
- Crossing lunges with leg raises –Lunges not only strengthen the leg and gluteal muscles, but also strain the back and stomach. The functional exercise is often added to a high-intensity HIIT home workout plan. Place your feet hip-width apart and place your arms on your hips. Then bend your left leg slightly and take a step backwards on the right so that your legs cross each other. Push up, kick to the left and repeat the movement with your right foot. Do 10 reps per side.
- Triceps dips with chair –Dips are a very effective exercise for the arm muscles and especially for the triceps, which also promotes stability and coordination. Sit on the front edge of a chair and grasp the seat so that the back of your hand is facing forward. Extend your legs and push your butt away from the chair until your knees form a 90 degree angle. Then bend your arms until they are parallel to the floor at a 90 degree angle and you are almost touching the floor. Push your body up and do 15 repetitions.
- Squat with Side Kick –Start in a deep squat. Push yourself up while kicking your left leg to the left. Squat down and then repeat the movement with your right leg. Do a total of 20 reps.
Bodyweight training for women – an overview of other effective bodyweight exercises
Below we have a few great bodyweight exercises that you can add to your training routine.
- Burpeeis a combination of squats, push-ups and jumping and will really get your heart rate up. It is therefore a wonderful exercise to improve endurance while promoting muscle building. Place your feet hip-width apart, keep your back straight and stretch your arms upwards. Now squat down and support your hands on the floor. Jump into a push-up position, return to a squat position and jump up with your arms stretched upwards. This counts as one repeat.
- Windshield wiper exercise– Don’t let the funny name fool you. The windshield wiper is one of the most effective exercises for a flat stomach. Lie on the exercise mat with your arms outstretched so that your body forms a “T”. Keep your legs close together and stretch them upwards. Tighten your abdominal muscles and lower your legs to the right as far as possible without lifting your shoulders off the floor. Then swing your legs to the left and repeat 10 times on each side.
- Bear walk or bear crawl exercise –Animal Moves exercises such as frog jumps, bear walks, etc. are incredibly versatile and are becoming increasingly popular. This not only trains an incredible number of muscle groups at the same time, but also strengthens performance and coordination. Stand on all fours with your arms and feet slightly wider than hip-width. Lift your knees off the floor and keep your body straight. Then crawl forward with small, controlled steps. Try to do the exercise for 30 to 60 seconds.
Tips for effective bodyweight training
Since our bodies quickly get used to the stress, it is important to increase the difficulty level of training to promote muscle building. Here you will find a few simple options that provide more variety for bodyweight training.
- Perform the exercises more dynamically –Adding jumps can completely transform an exercise. So how about squats or alternating lunges with jumps? Are the classic push-ups not challenging enough for you? Then try push-ups with hand claps. These variants are not only strenuous, but also really fun! To prevent injuries, make sure you do it correctly and cleanly.
- Keep breaks shorter –A very simple yet effective way to increase your heart rate is to reduce the rest time between exercises and sets. Instead of 30 seconds, rest for 15 seconds.
