Spread your fingers wide creating a stable base. Lay on your side with your forearm on the mat, elbow directly under your shoulder.For more intensity, add shoulder taps between reps. Alternate the side that initiates the movement.Ĭhange Intensity: For less intensity or if you’re a beginner, hold the plank position or try the superman exercise instead.Repeat with the left hand returning back to the starting position.Reverse, picking up your right forearm and placing your right hand back under your right shoulder.Follow with your left side into a forearm plank. Pick up your right hand and place your right forearm on the mat.Begin in a high plank position with your hands under your shoulders, toes tucked.For more intensity, add pulses at the bottom of the motion. Target Muscles: Your biceps, triceps, shoulders, and chestĬhange Intensity: For less intensity, don’t lower down completely. Press through your arms returning to start.Lower down until both of your elbows and leg joints reach 90-degree angles.Slide your feet forward until your glutes are off the chair and your arms are supporting your weight.Wrap your fingers around the seat of the chair with a firm grip, elbows bent.Sit in a stable chair with your feet firmly on the ground.For more intensity, add a reverse lunge by stepping back behind you or adding pulses. Target Muscles: Your abdominals, glutes, quads, hamstrings, and calvesĬhange Intensity: For less intensity, lower halfway down. Press through your front foot, returning to the starting position.Your left shin will float parallel to the ground. Start in a standing position with your feet hip-width distance apart, elbows bent, hands on your hips.For more intensity, a pulse at the bottom of your squat. Target Muscles: Your gluteus maximus, quads, hip flexors, abs, calves, hamstringsĬhange Intensity: For less intensity, try half or quarter squats. On an exhale, press through your feet as you rise to stand.Keep a neutral posture in your spine throughout the entire movement.Engage your core while bending at the knee joints and hips, lower your seat until your thighs are parallel with the ground.Place them back down before starting your first rep. Unsure? Pick up toes in the starting position.Keep your weight in the heels and the balls of your feet.Extend your arms out in front of you, elbows extended, parallel to the floor.Turn your toes out a smidge and gaze forward. Stand with your feet slightly wider than the hip-width distance apart.Let’s cover our favorite best bodyweight exercises used in this 15-minute bodyweight workout.ĭon’t forget to warm up before starting! 1. Burns more calories in shorter amounts of time.īest Bodyweight Exercises – Bodyweight Workout Plan.Like your bodyweight exercises, there are many benefits (4). 14 Best Exercises To Lose Belly Fat for Men and Women, Says ScienceĬircuit training is combining at least 6 exercises performed in a row with short rest breaks in between either for a set number of repetitions or a certain amount of time (3).Īs with any exercise, proper form is imperative, especially when switching between exercises as you strength train.It’s challenging for any fitness level.īy quickly transitioning from exercise to exercise in your workout routine, you’ll burn fat much faster.It combines cardio and strength training.There are so many benefits of bodyweight exercises (2).
They are also less likely to cause injury such as dropping a dumbbell or a barbell onto yourself or overexerting from using too heavy weights. These exercises strengthen and sculpt various muscle groups simultaneously. Think classic bodyweight moves such as push-ups, crunches, lunges.īasically, they are exercises you can do anywhere at any time because you don’t need a gym or virtually any equipment. Bodyweight Workout – What Are Bodyweight Exercises?īodyweight exercises are exercises that use your own body weight as the sole form of resistance (1). With no equipment, calisthenic moves, all you need is 15 minutes to strengthen and tone up your body. So whether you are short on time or have no gym access, don’t sweat it.
One of the best perks of a bodyweight workout is time efficiency and home-friendliness.
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