Are you looking for an effective way to get in shape without using any equipment? The good news is, bodyweight exercises provide an easy and accessible way to get fit!
Through different types of multi-muscle, full-body exercises, you can strengthen every muscle in your body without the need for equipment. In this article, I’ll answer some common questions and show how you can get started with a bodyweight plan right away.
Can you get fit with bodyweight exercises?
Yes! It is possible to get fit with bodyweight exercises alone. Bodyweight exercises are a great way to improve your strength, flexibility, and endurance without the need for any equipment or gym membership.
Bodyweight exercises can be challenging and effective for building muscle and burning calories depending on the type and intensity of exercises you perform.
To get fit with bodyweight exercises, it is important to create a well-rounded workout routine that includes a variety of exercises that target different muscle groups. It is also important to gradually increase the intensity and difficulty of your workouts over time to continue challenging your body and making progress. This means you may want to introduce resistance bands or dumbbells at some point.
Consistency and proper form are key to getting the most out of your bodyweight workouts, so be sure to focus on proper technique and make time for regular exercise in your routine.
Are bodyweight exercises enough to build muscle?
Yes, bodyweight exercises can be enough to build muscle, especially for beginners. Bodyweight exercises can provide a significant amount of resistance and can be used to target different muscle groups.
When performing bodyweight exercises, the intensity and difficulty can be increased by adjusting the number of repetitions, the tempo of the movement, and the variation of the exercise. For example, a standard push-up can be made more challenging by elevating the feet or increasing the time under tension by doing an extra slow push-up.
To build muscle with bodyweight exercises, it is important to incorporate a variety of exercises that target different muscle groups, and again to increase the intensity and difficulty of the exercises over time. Additionally, proper nutrition and recovery are important factors for muscle growth.
While bodyweight exercises can be effective for building muscle initially, it may become more challenging to continue making progress as you get stronger and as your body adapts. In this case, incorporating external resistance through weights or resistance bands can be a useful addition to your workout routine.
Can bodyweight exercises help you lose weight?
Yes, bodyweight exercises can help you lose weight, along with a healthy diet focused on protein, and adequate sleep.
Bodyweight exercises are a great way to burn calories and increase your overall level of physical activity. This is one reason why I love bodyweight movement- it’s often underrated but extremely effective for those who are trying to lose weight. Not to mention accessible to just about anyone!
You can also add in cardiovascular exercise, such as walking, biking, or jogging- can also help speed up weight loss and improve overall cardiovascular health. Simply aiming for close to 10k steps a day can make a huge difference in weight loss efforts!
Bodyweight Exercise Routine
Here’s a super simple routine you could start with today!
- Squats (try 20 reps and 3 sets)
- Push ups (as many as you can do for 3 sets)
- Plank (30-60 second hold for 3 sets)
- Glute bridge (20 reps for 3 sets)
- Y T Fly (12 reps of each, 3 sets)
If you’re looking for a follow along plan that also includes resistance bands check out my Bodyweight and Bands plan here. It’s programmed for beginners in mind and will help you get started with resistance training, build muscle, and learn safe and proper movement.