There are so many good excuses to avoid working out.
Maybe you’re exhausted by the time you’re finished work, and you don’t want to spend an extra 30 minutes driving to the gym.
Perhaps signing up for a membership with a professional health and fitness center just doesn’t work for your budget.
It doesn’t matter what your situation is, you can always find a reason not to work on your strength and physical health.
However, we’re here to tell you that you don’t need a complex routine or any fancy equipment to start making a difference to your body.
According to one study from the Experimental Gerontology journal, resistance training and bodyweight training are just as good as each other for building muscle.
So, how do you get started with a beginner bodyweight workout?
That’s what we’re here to find out.
The benefits of a bodyweight workout routine
Before we start discussing some of the exercises you can add to your bodyweight workout plan, it’s worth thinking about why these routines are so effective.
While specialist equipment and weights are great – they’re not always necessary for a complete exercise strategy.
Bodyweight training is a more accessible way to dive into fitness, regardless of what fitness level you’re at.
Whether you’re starting at zero with a single push up each day, or you’re a seasoned athlete, bodyweight exercises are super beneficial (though sometimes challenging).
Some of the other benefits of a bodyweight workout routine include:
Great for mobility and stability: The human body is built for movement. Stability and mobility are crucial in every part of our lives. Weightlifting is a powerful tool for building muscle, but it can also lead to limited mobility too. The movements involved in bodyweight workout training help to reduce discomfort and build mobility.
Technique and injury prevention: Bodyweight training is a fantastic tool for honing form and technique. Weightlifting and other forms of strength exercise can have a serious impact on your body and joints. However, with an at-home bodyweight workout, there’s less stress on your joints, which means that your risk of injury is a lot lower too.
Quick and easy exercise: Most people don’t have a lot of time to get to the gym or engage in a complex workout routine these days. Fortunately, bodyweight training is something that you can do anywhere. There’s minimal equipment required, and you can fit in a workout whenever you choose.
It builds real muscle: Bodyweight training has some genuine results for your body too. Research tells us that the right bodyweight workout routine is great for helping people to get “swole” and get rid of excess fat. If you’re looking for an easy way to shed the extra padding and gain some muscle, this could be it.
Fantastic exercises for your at-home bodyweight workout
Now you know why a beginner bodyweight workout is such a good idea, it’s time to look at the kind of exercises you can do to transform your exercise plan.
There are a lot of options out there, but these are some of our favorites…
1. The press-up
We all know what a press-up is right? With a press up, you lift your entire body off the ground to gain muscle and stability.
To start get on your hands and knees and lower yourself to a point where your toes and hands are against the floor.
Your entire spine should be straight, with your core locked straight between your heels and head.
Lower yourself until your chest is just above the ground, then extend your arms to push yourself upwards.
If you’re struggling to find the time to do a successful workout at home, press-ups are a great way to get fitter, faster.
These unique bodyweight exercises help to strengthen your muscle mass, boost endurance, and they can even support you in gaining balance.
2. The groiner
A groiner is a little less well-known than the standard press-up, but it’s still a brilliant exercise for your bodyweight workout.
To perform one of these movements, you’ll start off in the same position you used for the press up above.
Jump forwards, so you’ve got both of your legs up next to your hands, and then go back to your starting position.
Don’t be thrown off by the terrible name, the groiner is a fantastic form of exercise that increase your body’s movement range and help you to warm up too.
These dynamic and powerful stretches are great for pumping blood around the muscles in your body, significantly lowering your risk of injury from overstrain, while increasing heart rate for your next muscle-building effort.