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Bodyweight Exercises using just your Body. You don’t need any fancy equipment, just yourself.
Bodyweight Exercises: For Whom?
Bodyweight exercises works best for those who cannot afford to go to the gym, or don’t have access to one nearby. Bodyweight exercises work great for all fitness levels, and can be done at home.
There are also people who travel a lot and may encounter difficulties in finding a good gym. Then there are some who are unable to go to the gym on a regular basis because of work and family demands.
Athletes (in most sports) try not to get bulky as it affects their mobility and movements. However they still need the type of strength, endurance, and muscle definition that can be developed through weight training exercises.
Popular Bodyweight Exercises
Looking for some exercises that can be done without the need of any exercise equipment or machine?
Here you will find sample body weight circuit training exercises which can be done at home or in a hotel room. You just make use of your bodyweight for most of these exercises.
Push-up
Probably the simplest and most popular bodyweight exercise is the push-up. Push-ups target muscle groups such as triceps and the chest.
Normal grip push-ups work the chest the most while “tricep” or “diamond” push-ups – done with hands together and directly under the sternum – work the triceps more.
![push ups](http://www.fitbiz.in/wp-content/uploads/push-ups.jpg)
You can increase the difficulty further by either filling a backpack with weights and wearing it while you do push-ups, or by elevating your legs (e.g. doing push-ups off a raised platform, such as sofa).
Pull-up
Another great body-weight exercise is the pull-up. Pull-ups stimulate mainly the biceps and the lats (the upper back).
![pull ups](http://www.fitbiz.in/wp-content/uploads/pull-ups.jpg)
Varieties in pull-ups (depending on the grip used):
- When your hands face towards you, it is called a chin up and works the biceps more directly.
- When your palms face away, it is usually called a pull up and works the lats and forearms more.
- Remember, wider the grip, the more focus is put on the lats, while the narrower it gets, more focus is put on the arms.
Plyometric training
Plyometric training is another way of developing speed and doesn’t require weights and other fitness equipment.
Bodyweight Circuit Training – Bodyweight Workouts
Since these are circuit training exercises, you have to immediately move on to the next exercise once you are done with one exercise.
Each of these exercise have to be done for around 60 second no rest in between. Depending on your fitness level, you may have to take rest in between, which should be okay initially.
Get Outdoor & Do Body-weight Exercises
In adition to indoor exercises, outdoor exercises are also becoming trendy nowadays. And they offer several advantages – Fresh air, Vitamin D, being able to connect with nature, and so on.
Here are some exercises that you can do when outdoors.
- Lunges: Works out muscles of the legs and the buttock.
- Pushups: One of the best exercises for the upper body.
- Squats: Best for the legs.
- Step ups: In case you have a bench, you can do step-ups, where you have to step up and down.
Here are some more exercises…
Bodyweight Circuit Training Routine #1
Perform a 5-10 minute warm-up involving some jump-rope or jumping jacks and some stretching.
Bicycles
Calf Raises
Lunges
Push ups
Pull Ups
Regular Squats
Tricep Dips
Finally, you need to cool down with some stretching exercises.
If you need a break, don’t take it for more than 30 seconds. If you want to add 30 seconds of aerobics (jump rope, jumping jacks) in between each exercise, you can do that as well.
Bodyweight Training Routine #2
Perform a 5-10 minute warm up.
Push ups
V-ups
Tricep push ups
Squats
Plank
Calf Raises
Pull-ups
Tippy Toe Lunges
Cool Down with some Stretching
You can add aerobics in between each of these exercises as well for more of a challenge. As you progress, you can try doing each exercise for 2 minutes.
Summary
Bodyweight circuit training exercises are excellent exercises for building strength and for burning fat. These can be done at home or a hotel room, without needing any special equipment. You just make use of your bodyweight for these exercises. So no excuse now for taking a break from your exercise routine!
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