'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAYACgMBIgACEQEDEQH/xABgAAEBAQAAAAAAAAAAAAAAAAAABgcQAAIBBAIDAAAAAAAAAAAAAAECAwAEBQYHERMxkgEBAAAAAAAAAAAAAAAAAAAABhEAAgIBBQAAAAAAAAAAAAAAAQQAAhESIUNxof/aAAwDAQACEQMRAD8AoMDg9y0WfEnBbJZwxQ2CFY3xSOXkJIeZ3aQnyNWgycjcvmRyuzWwUseu8dB6+aUo/Vtgba/BEFkFTx46JE//2Q=='%3E%3C/image%3E%3C/svg%3E)
Are you tired of going to the gym every day or not having enough time to hit the gym? If so, a full bodyweight workout at home can be your ultimate solution to stay fit and healthy.
Bodyweight workouts are simple yet highly effective exercises that can be done anywhere without any equipment.
What is Bodyweight Workout?
Bodyweight workout is a form of exercise that utilizes your body's weight to build strength and endurance. These exercises don't require any gym equipment, making them perfect for individuals who want to work out at home, outside, or while traveling. Bodyweight workouts are highly effective and can target different muscle groups in your body, such as your chest, legs, back, arms, and core.
Trending
Full Bodyweight Workout Plan
A full bodyweight exercise plan is an excellent way to target all the major muscle groups in your body. Here's a comprehensive full bodyweight workout plan that you can do at home:
Warm-up
Warming up your body is crucial before beginning your activity. An injury can be avoided with a five-minute warm-up that increases blood flow to your muscles. To raise your heart rate, you can perform jumping jacks, high knees, or stationary jogging.
Lunges
Lunges are an excellent exercise for targeting your quads, hamstrings, and glutes. Start with ten reps and increase the number as you get stronger.
Plank
The plank is a great exercise for developing core muscles. As you get stronger, extend the duration you can hold the plank for.
Burpees
Burpees are full-body exercises that can improve your cardiovascular endurance. Start with five reps and increase the number as you get stronger.
Cool down
After completing your workout, cool down for five minutes by stretching your muscles.
Bodyweight Leg Workout
Bodyweight leg workouts can help you build strong, toned legs without any equipment. Here's a bodyweight leg workout that you can do at home:
Squats
Squats are a great way to target your glutes, quads, and core. Start with ten reps and increase the number as you get stronger.
Calf Raises
Calf raises can help you strengthen your calves. Stand on the balls of your feet and raise your heels off the ground. Lower your heels and repeat.
Jump Squats
Jump squats can help you improve your explosive power and cardiovascular endurance. Start with five reps and increase the number as you get stronger.
Bodyweight Chest Workout
A bodyweight chest workout can help you build a strong, defined chest without any equipment. Here's a bodyweight chest workout that you can do at home:
Push-ups
Push-ups are an excellent exercise for building upper body strength. Start with ten reps and increase the number as you get stronger.
Chest Dips
Chest dips can help you target your chest and triceps. Use two chairs to perform chest dips.
Diamond Push-ups
Diamond push-ups can help you target your chest and triceps. Get into a push-up position with your hands close together in a diamond shape. Lower your body to the ground, keeping your elbows close to your sides, and push back up.
Decline Push-ups
Decline push-ups can help you target your upper chest. Place your feet on a raised surface, such as a chair or bench, and perform push-ups.
Bodyweight Shoulder Exercises
Bodyweight shoulder exercises can help you build strong, defined shoulders without any equipment. Here's a bodyweight shoulder workout that you can do at home:
Pike Push-ups
Pike push-ups can help you target your shoulders and triceps. Get into a downward dog position with your hands and feet on the ground. Lower your head towards the ground, keeping your elbows close to your sides, and push back up.
Shoulder Taps
Shoulder taps can help you improve your shoulder stability. Get into a plank position and tap your left shoulder with your right hand. Return to the plank position and tap your right shoulder with your left hand.
Arm Circles
Arm circles can help you improve your shoulder mobility. Stand with your arms extended out to the sides and make small circles with your arms. Increase the size of the circles as you get stronger.
Bodyweight workouts are an excellent way to stay fit and healthy without any equipment or gym membership. With a full bodyweight workout plan, bodyweight leg workout, bodyweight chest workout, and bodyweight shoulder exercises, you can target all the major muscle groups in your body.
Remember to start slowly and gradually increase the intensity and duration of your workouts as you get stronger. Additionally, make sure to maintain proper form during your exercises and listen to your body to avoid injury.
Incorporating bodyweight workouts into your fitness routine can help you achieve your health goals and improve your overall well-being.
