At-Home or Anywhere Exercises That Involve Bodyweight Movements

Many of us have changed the way we live our lives, with closing gyms and lockdowns enforced in many countries to prevent the spread of coronavirus.
Just because you want to incorporate bodyweight workouts into your fitness routine, that doesn’t mean you can’t do your usual workout as well. There are currently several standard at-home workouts that involve full bodyweight movements.

Why Do Bodyweight Exercises?

bodyweight exercise

There are several forms of exercise plans, from those you perform in the fitness center to exercises at home. That varies with its strength, structure, and advantage. If you’re interested in something you can do without equipment at home, bodyweight exercise may be for you. Below are some of the essential benefits of performing a bodyweight workout.

  • You Can Do It Anytime And Anywhere

This method is undoubtedly one of the best benefits of bodyweight exercises. You do not have to leave the home of yours or even find a gym. There’s no gear you have to buy and locate a place for, and it costs you nothing. Bodyweight workouts rely solely on the weight of yours, as well as the intensity you bring to every move. You can do them in your home and office, at the beach or a park or almost anyplace. While traveling, it’s simple to work out in the hotel room or perhaps on the balcony, without needing to search for a workout room or maybe go for a run.

  • Works Out Your Entire Body

Another justification to start integrating bodyweight workouts into your workout routine is that it will help out your whole body. Most bodyweight moves will target one particular area, but others will gain as well. For starters, elbow planks are mostly used for your core and abdominal muscles, but your back, arms, and also your leg muscles will gain a great benefit. Movements like a wall sit, burpees, jumping jacks, and mountain climbers are similar, but various muscle groups work at the same time.

Cardio and Strength Training

mountain climber workout

Many people claim that bodyweight is only for strength training, but a lot of movements do have high-intensity cardio. If you don’t like boring aerobic workouts, do jumping and high-intensity bodyweight workouts instead! That is when you make the moves that allow you to raise your body off the ground and leap. There are many different styles of jumps apart from only jumping jacks. Plank jacks, punches, and skaters are several other movements that have outstanding aerobic workouts.

Bodyweight Exercise is Excellent For Lean Muscles

Because you’re not adding weights to these movements, you’re focusing on long, lean muscles. You don’t have to think about bulking up, but you’re going to losing weight and tone your body with bodyweight exercises effectively. You can still do some importance, but doing more bodyweight movements works on those long muscles.

Type of Full-Body Workout

  • Yoga


The first form of exercise that often includes bodyweight movements is yoga. There are various types of yoga, and you will want to do a lot of bodyweight movements for moderate or advanced varieties. For example, a down dog is performed in yoga, which can be considered a body weight. It’s similar to a bridge, except the buttocks are up in the air instead of being flat. Most times, downward dogs go down to a full plank, along with many other bodyweight movements.

  • Pilates


Pilates is another popular exercise that doesn’t use weights or equipment but can be performed at home and incorporate plenty of floor moves. It’s similar to yoga, but it also integrates some of the main movements. You will learn a lot of challenging bodyweight exercises to strengthen your heart, develop your flexibility, and focus on your abdominal muscles. Mixing it with other bodyweight exercises is a perfect way to add more to your workout routine.

  • High-Intensity Interval Training


Also known as HIIT, High-Intensity Interval Training is a perfect way to get started with bodyweight exercises. It will help increase your cardio, stamina, and power all at the same time. It will use more jumping and high-intensity bodyweight motions, such as jumping jacks, flips, and rolls, along with several other moves. Another beautiful thing about HIIT is that it’s completed in less time, meaning that even the busiest person will get a good workout.

  • Branded Workouts

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There are also several well-known model workouts that you may have heard about using a lot of bodyweight workouts. For example, if you’re familiar with Beachbody programs, you may have heard of PIYO. It is surely one of the best practices that only use bodyweight motions to work out your whole body. It was developed by Chalene Johnson and can do everything from numerous plank combinations to intense yoga and Pilates-inspired reinforcement movements. Crossfit is another form of exercise that combines bodyweight and weight training, but that is usually performed in a gym and is not appropriate for home workouts. Adding some kind of bodyweight movements would help you, whether you’re working at home or in the gym.

Push-ups Variations

As you already know, bodyweight exercises allow you to work out anywhere and typically without equipment or weights, tone and strengthen the entire body. Most people just like to concentrate on their upper body, which is where you gain most from the following movements.

  • Pull-Ups and Push-Ups

Two bodyweight movements that are good for the upper body are pull-ups and push-ups. If you don’t have a bar at home, you’ll need to go to the nearest playground or pull-up the park, or you can do it in your local gym. However, it is strongly recommended that you add them to your routine if you’re focused on your upper body. All you have to do is to place your hands on the bar and try to raise yourself until the bar hits your shoulders. Don’t worry if you can’t do one thing – the better you get, the easier it is.
You can do push-ups at home as well. If you know how to make a plank, you know the first step of a push-up. Instead of holding the plank, you’re going to bend your elbows and push your body down to the bottom, then raise your body back up to the position of the plank.

  • Diamond Push-Up

Another variation of the push-up is one where you only switch where your hands are. The advantage of this is that you train with various arms and shoulder muscles, further increasing your upper bodyweight workout. Instead of moving your hands apart of your shoulder, put your hands together in a diamond shape. This workout just works on your back and neck. Do the push-ups as you would usually do. As with pull-ups, don’t worry if you can do only one or two of them right now. When you get better, you’re going to be able to do more.
Most bodyweight workouts work all over your body, including your upper body, so changing up your routine is perfect for a full-body exercise.

Planks Variations

Planks are one of the best bodyweight activities that you can see recommended. Only a novice can do it for a few seconds at first, then slowly keep it longer and longer. There are several types of planks from the elbow plank to the full plank, as well as other variants. Here are five different styles of planks to check out.

  • Star Plank

Are you looking for a more challenging plank to do? If you feel like you’ve got used to regular and elbow planks, and you want to work your arms as well as your heart, try star plank. You’re doing a complete plank with this move, but your hands and legs are spread out with more room between them, forming a four-pointed star with your body.

  • The Regular Plank

regular plank

The first sort of plank you’re probably familiar with. It may be referred to as a full plank, regular plank, or hand plank. What you have to do is get in a position to push-up, without necessarily pressing up. You’re always going to keep it, like a lot of other planks. This will activate your abs, but your thighs, back, and shoulders will also work at the same time.

  • Elbow Plank

elbow plank

The next type of plank is another common one where you are supposed to keep it as long as you can. It helps even better on the abdominal muscles, which will give the hands and wrists a break if they hurt when doing a complete plank. The only difference with the elbow plank is that you rest your body on your elbows and upper arms, which would be flat on the table. This movement is perfect for people with arthritis in their hands or with prone, weak wrists.

  • Side Planks

side plank

When you get used to these elbows and complete planks, you should incorporate the side planks. You just put your body weight on one arm or elbow, and it’s going to be more difficult. You want to do your favorite plank form first, then shift your body to rest on one side, putting your heels and legs together. Keep it as long as you can, then turn to the other side.

  • Shoulder Touches Planks

Shoulder touches are also a more demanding type of plank as you’re resting your body on one side for a lot of workouts. You want to make a perfect, regular plank with your hands flat on the ground and back as flat as you can. Then raise one hand and hit the opposite shoulder with it, alternating back and forth to create a brush of the joint. Attempt ten reps and then slowly increase them as you get stronger.

  • Side Leg Planks

This exercise is going to focus on your heart, as well as giving you an outstanding leg and buttocks workout. Start with your favorite plank, whether it’s an elbow or a full plank. Then raise one leg, bend your knee and drag it in the direction of your neck, but on the opposite side. Put your leg back on the table, and try the same thing with the other hand.

Alternate The Days Of  The Workout Routines.

When you get to the period where you want to spend more time doing bodyweight exercises, begin by changing the days instead of doing them every single day. You might want to do that on days where you’re not doing cardio, so you might want to that your weight training, or vice versa. There’s plenty of space for versatility and customizing the workout routines by adding to some bodyweight movements. You can do them only a few days a week, or with your other workouts any other day. Generally, bodyweight doesn’t take a long time, and you can add another 10- minutes to your daily workout routine.

Attach them to your daily routine. Don’t think about doing anything different from what you’re doing now. Either change your current routine or add it as described above. Here are some plans that might work for you: do a fast, 5-minute bodyweight routine before you do a cardio workout on a day, try a weight- interval on weight-, and some weight- Begin every day with a 15-minute bodyweight workout to get stronger. As you can see, there are a lot of simple options to work with!

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