Body weight exercises are a great way to get fit without the need for expensive equipment or gym memberships. These routines use your own body as resistance, making them an effective and efficient way to build strength, endurance, and flexibility. If you’re looking to take your workouts up a notch, try out one of these intense bodyweight routines.
Introduction to Bodyweight Exercises
Bodyweight exercises are perfect for those who want to start working out but don’t have access to weights or machines. Some common bodyweight exercises include push-ups, lunges, squats, planks, and burpees. These exercises can be performed anywhere, including at home or in a hotel room while traveling.
The Benefits of Bodyweight Training
One of the biggest benefits of bodyweight training is that it requires no special equipment, which makes it accessible to everyone. Additionally, bodyweight exercises help improve core stability, balance, coordination, and overall mobility. They also provide a challenging workout that can help you burn calories and lose weight.
How to Perform Basic Bodyweight Exercises
To perform basic bodyweight exercises like push-ups and lunges correctly, follow these steps:
1. Start in a standing position with your feet shoulder-width apart.
2. Lower yourself into a squatting position, keeping your knees behind your toes.
3. Push through your heels to stand back up.
4. Repeat for the desired number of reps.
Intermediate and Advanced Bodyweight Routines
For those looking to challenge themselves further, here are some intermediate and advanced bodyweight routines:
1. The 7-Minute Workout – This routine includes seven exercises performed for 30 seconds each with short breaks between sets. It targets all major muscle groups and can be done anywhere.
2. Battle Ropes – These long, heavy ropes can be used for a variety of exercises such as waves, slams, and rotations. They provide a high-intensity workout that helps build strength and cardiovascular endurance.
3. TRX Suspension Training – This type of training uses suspension straps that allow users to perform a wide range of exercises using their own body weight as resistance. It provides a total-body workout that builds strength, power, and endurance.
Outdoor Bodyweight Workouts for a Change of Scenery
If you’re tired of doing bodyweight exercises inside, consider taking your workout outside. Here are some ideas for outdoor bodyweight workouts:
1. Park Bench Workout – Use park benches to perform exercises like dips, incline push-ups, and step-ups.
2. Stair Running – Find a set of stairs and run up and down them for a quick cardio workout.
3. Tree Branch Workout – Use tree branches to perform pull-ups, rows, and leg raises.
Traveling? No Problem! Try These Hotel Room Bodyweight Exercises
When traveling, it can be difficult to find time to exercise. However, there are plenty of bodyweight exercises that can be done in a hotel room. Here are some ideas:
1. Squats – Stand with your feet shoulder-width apart and lower yourself into a squat position. Keep your chest up and your knees behind your toes.
2. Plank – Get on your hands and knees, then lift your hips so your body forms a straight line from head to heels. Hold this position for as long as possible.
3. Burpees – Begin in a standing position, then drop down into a squatting position. Jump your feet back into a push-up position, do a push-up, jump your feet forward, and stand up.
Conclusion
Bodyweight exercises are a convenient and effective way to get fit at home or when traveling. Whether you’re new to working out or an experienced athlete, there are bodyweight exercises that can challenge and benefit anyone. So grab a mat, find a quiet corner, and get started with these intense bodyweight routines today.