Bodyweight exercises can be a great choice for achieving gains in strength, building muscle, boosting cardiovascular fitness, and burning fat.
Super-efficient workouts. Research suggests high-output, bodyweight-based exercises such as plyometrics yield awesome fitness gains in very short workout durations. Since there’s no equipment involved, bodyweight workouts make it easy to transition quickly from one exercise to the next. Shorter rest times mean it’s easy to quickly boost heart rate and burn some serious calories.
Combined cardio and strength training. Pressed for time but need to hit cardio and strength in one quick workout? Performing quick bodyweight cardio sessions (such as one minute of burpees or a set of jumping jacks) in between strength exercises will keep the heart pumping while still encouraging muscle and strength development.
Fast fat-burning. Trying to get rid of a couple of kilos of body fat? Just a few minutes of a bodyweight circuit training can have a major impact on the body’s metabolism. Don’t believe it? Try adding a few quick sets of these amped-up burpees into any workout routine and see what happens!
Something for everyone. Bodyweight exercises are a great choice because they’re easily modified to challenge any fitness level. Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. And progress is easy to measure, since bodyweight exercises offer endless ways to do a little more in each workout.
Improved core strength. The “core” is more than just abs. In fact, at least twenty-nine muscles make up the human core, and many simple bodyweight movements can be used to engage all of them. Such exercises improve core strength for better posture and improved athletic performance.
Increased flexibility. Bodyweight training for strength and flexibility can go hand-in-hand. Completing bodyweight exercises through a full range of motion is a great way to ensure joints are moving freely, can lead to improved posture and might even reduce the chance of exercise-related injury. And yoga, the bodyweight-based workout of choice for many, is another great way to to improve flexibility while also significantly improving strength.
Convenience. Ask someone why they don’t exercise, and chances are “no time” or “inconvenience” might come up as culprits. Bodyweight exercises eliminate many of these common obstacles by allowing anyone to squeeze in workouts wherever they are. Exercising without equipment can be used as a stress reliever for those working from home or can provide a great hotel room workout for people on the road. “No time” really becomes no excuse.
Better balance. Since bodyweight exercises use no weights, increasing resistance is accomplished in other ways. For example, a regular bodyweight squat can be ramped up by swapping it for a single-leg squat (known as a pistol squat). Super-functional exercises like the pistol squat (and less intense ones, too!) can improve balance through increased body awareness and control. These advantages are another reason why bodyweight exercises can improve athletic performance.
Bye bye, boredom. It can be easy to get stuck in a workout rut of bench presses, lat pull-downs and biceps curls. That’s why bodyweight training can be so refreshing: There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves potential workout boredom, it can also help break through exercise plateaus to spark further fitness progress.
Fitness that’s fun! Heading indoors for exercise is not everyone’s cup of tea. That’s another beauty of bodyweight exercises: They can be performed inside or outdoors, alone or with a group of friends, which is particularly enjoyable if some seemingly silly exercises are incorporated into the routine! A little laughter makes the process more enjoyable.
Fitness on the cheap. Simply put, gym memberships can be pricey, but bodyweight training is free. Experts cite the low cost of bodyweight training as a key part of its resurgence in popularity. Plus, amazing outdoor training locations have begun popping up that offer the perfect space for a free bodyweight workout (or you can just fight the kids for space at the local playground).
Make sure you find a good professional to guide you through your body weight work out and avoid injuries! Let`s get started! 🙂