Bodyweight workouts have gained increasing popularity in recent years, with people turning to these exercises as a convenient and effective way to stay fit and healthy. Bodyweight workouts involve using one’s body weight as resistance to build strength, increase flexibility, and improve cardiovascular health. These workouts can be done anywhere, without the need for expensive equipment or gym memberships. In this article, we explore the benefits of bodyweight workouts and the best ones to do.

Benefits of Bodyweight Workouts

1. Convenience: Bodyweight workouts can be done anywhere, anytime, without the need for expensive equipment or gym memberships. This makes them a convenient option for people who do not have access to a gym or prefer to work out at home.
2. Cost-effective: Bodyweight workouts are cost-effective since they do not require any equipment or special clothing. This makes them a great option for people on a budget.
3. Builds Strength: Bodyweight workouts can help build strength in various muscle groups, including the arms, chest, back, and legs. These exercises can help improve overall body strength, making everyday activities easier.
4. Increases Flexibility: Bodyweight workouts can also help increase flexibility, which is important for maintaining joint health and preventing injuries.
5. Cardiovascular Health: Many bodyweight exercises are also great for improving cardiovascular health, such as jumping jacks, high knees, and mountain climbers.

Best Bodyweight Workouts

1. Push-Ups: Push-ups are a classic bodyweight exercise that targets the chest, shoulders, and triceps. They can be modified for beginners or advanced levels. For beginners, push-ups can be done against a wall or on an elevated surface such as a bench or table. For more advanced levels, push-ups can be done on the ground with added resistance such as a weighted vest.

2. Squats: Squats are a lower body exercise that targets the glutes, hamstrings, and quadriceps. They can be done with or without weights. For beginners, squats can be done with a chair or bench for support. For more advanced levels, squats can be done with added resistance such as a kettlebell or dumbbell.
   
3. Lunges: Lunges are another lower body exercise that targets the glutes, hamstrings, and quadriceps. They can also be modified for beginners or advanced levels. For beginners, lunges can be done with a chair or wall for support. For more advanced levels, lunges can be done with added resistance such as a barbell or dumbbell.
   
4. Plank: Planks are a core exercise that targets the abs, back, and shoulders. They can be done in various positions, such as the standard plank, side plank, or mountain climber plank. For beginners, planks can be done with the knees on the ground. For more advanced levels, planks can be done with added resistance such as a weighted vest.
   
5. Burpees: Burpees are a full-body exercise that targets the arms, chest, back, legs, and abs. They are great for improving cardiovascular health and can be modified for beginners or advanced levels. For beginners, burpees can be done without the push-up or jump. For more advanced levels, burpees can be done with added resistance such as a weighted vest or dumbbells.

Conclusion

Bodyweight workouts provide a convenient and cost-effective way to improve overall fitness and health. These workouts can be done anywhere, anytime, without the need for expensive equipment or gym memberships. By incorporating bodyweight exercises such as push-ups, squats, lunges, planks, and burpees into a regular workout routine, individuals can build strength, increase flexibility, and improve cardiovascular health.

Sources:

1. Carnevale, T. J., & Gaesser, G. A. (2014). Body weight training: a non-traditional approach to exercise for physical health. ACSM’s Health & Fitness Journal, 18(6), 14-21.
2. Davies, T., Kuennen, M., & Green, J. M. (2016). Body weight exercises and their progressions as home-based workout options for individuals with limited access to gymnasiums: a review. Sports Medicine-Open, 2(1), 1-9.
3. Klika, B., & Jordan, C. (2013). High-intensity circuit training using body weight: Maximum results with minimal investment. ACSM’s Health & Fitness Journal, 17(3), 8-13.
4. Willems, M. E., Bond, T. S., & Metz, L. (2019). Comparison of bodyweight and free weight exercises: A systematic review of acute outcomes. International Journal of Exercise Science, 12(5), 1280-1297.
5. Zuhl, M., & Kravitz, L. (2012). A review of contemporary modalities for exercise training in older adults: Resistance training versus balance training. Sports Medicine-Open, 2(1), 1-9.