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You are here: Home / Exercises / Anytime, Anywhere, No Weights Required – The Benefits of Bodyweight Training

Anytime, Anywhere, No Weights Required – The Benefits of Bodyweight Training

January 15, 2015 by Viktoria Bozsoki Leave a Comment

Let’s face it, not everyone’s comfortable at the gym. For some the setting is alien, others feel self conscious and would rather avoid it, or it simply gets so crowded you can barely get a rep in.

If you’re one of these people, but still want to get a workout in, bodyweight training is your best option. It’s a modality that’s on the rise again.  More and more people realize the convenience of it.  No extra weights are required and it can be done anywhere.

I’m a big proponent of it, mostly because it allows me to train functionally as well, meaning for every day life activities such as lifts and step ups, minimizing my risk of injury performing those tasks.

 

fitness tips

 

The Main Benefits of Body Weight Training

1) Efficiency of the workout

You can really put that HIIT to work, and since no weight is involved, the transition time is a lot less, allowing you to flow through the workout.

 

2) Maximized fat burn

Circuit training using body weight only, stacking strength and cardio, will get your to that fat burning zone faster, and will do the job lot quicker than your conventional lifting/cardio session.

 

3) Good for all levels

There’s a wide variety of moves, all easily modifiable for every level and condition.

 

4) Improved core strength

Most people immediately think 6-pack when it comes to core, but there’s so much more to it than that. In fact, the core is comprised of 29 muscles, and most exercises, when done properly, engage them all. An improved core will not only give you a nice toned look, but it will help you with balance and can reduce back pain.

 

5) Increased flexibility

Reps performed with full range of motion, allowing the joints to move freely can increase flexibility, which in turn can improve posture and reduce the risk of injury. That’s why yoga is often recommended for strengthening and lengthening.

 

6)  Time is no longer an excuse

Since you need to weights and no equipment, you can work out literally anywhere. No more excuses, sorry!

 

7) Budget friendly and fun

Again, no equipment fees, no gym memberships, and there are a lot of resources for workouts. You can even enlist friends and do group or partner sessions, keeping it fresh and interesting.

 

It really is that simple. Working out doesn’t have to be an elaborate affair. It’s accessible to anyone who wants to and is committed to doing it. It’s easy to get creative with it and get results. No excuses, just get to it. Here’s a quick and easy workout to start you off with. You can download a timer. Set it 60 seconds of work, 10 seconds of rest. Repeat each circuit 3 times.  You get 30 seconds of rest between circuits. And GO!

 

Circuit 1  (3 sets)

Squats 60s

fitness tips

Alternating forward lunges with a rotation 60s

buy medicine ball

No Medicine Ball is Necessary – Simply clasp your gads together instead.

Jumping jacks 60s

jumping jacks

No weights required but if you want to turn up the intensity and you have weights then it will help you burn more calories

30 second rest

 

Circuit 2  (3 sets)

 

Tricep dips 60s

chair dips

Push ups (knees or toes) 60s

push ups

Squat Thrusts 60s

squat variations

30 second rest

 

Circuit 3 (3 Sets)

 

Bicycle crunches 60s

Bicycle Crunches

Side plank dips 30s/side

side plank

Hold this pose then dip up and down for 30 seconds on each side

Mountain climbers 60s

mountain climber exercises


Use this body weight circuit anytime and anywhere to keep you fitness rolling!

 

Want to recover faster, workout longer and burn more calories while doing it?   Stop by the FitTipStore.com and pick up some of our BCAA’s to maximize your workout!

 

optimum nutrition bcaas

Viktoria

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Filed Under: Exercises, Today's Tip Tagged With: at home workouts, bcaas, benefits of body weight training, body weight exercises, fat burning workout routine, fitness tips, no equipment workouts, online workout routines


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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