You don’t always need to be a gym member or buy pricey equipment to start a fitness journey. Building lean muscle, burning fat, and sculpting the body can all be accomplished with bodyweight workouts. We have put together a list of five bodyweight exercises that can significantly change our physical appearance.
Exercise 1: High-Intensity Interval Training (HIIT)
Jump Squats
Place your feet shoulder-width apart as you stand. After that, drop into a squat and jump up explosively. As soon as you gently land, move into the next squat. Complete three sets of fifteen reps for this exercise.
Push-ups
With your hands slightly wider than shoulder width, begin in the plank posture. Take a step down until your chest nearly touches the floor, then raise yourself back up to the beginning position. Do three sets of twelve repetitions of push ups.
Exercise 2: Core Strengthening
Plank
Traditional Plank: Maintain the plank posture while extending your arms.
Side Plank: While lying on your side, raise your body off the ground and balance in a straight line using your forearms and feet as support.
For each variation, you can do four sets of 30 seconds.
Russian Twist
Start by sitting on the ground with your knees bent. Lean back slightly and twist your torso to touch the ground on both sides. Perform three sets of 20 repetitions (10 on each side).
Exercise 3: Lower Body Strength
Leg Lunges
Leg lunges are a great way to work and strengthen your quadriceps. Step forward with one foot and lower your body until both knees are bent at 90-degree angles. Push off with the front foot to return to the starting position. Alternate legs between lunges. Perform three sets of 15 repetitions per leg.
Exercise 4: Bodyweight Strength
Diamond Push-ups
Make a diamond shape with your hands under your chest. Perform push-ups targeting the triceps and chest. Do three sets of 12 repetitions. Here’s an explanation of diamond push-ups.
Exercise 5: Endurance Building
Jumping Jacks
Start with your feet together and hands by your sides, then jump while spreading your arms and legs. Return to the starting position. We recommend doing four sets of 50 repetitions.
Incorporating these bodyweight exercises into your routine can lead to a significant body transformation. However, don’t forget to listen to your body, stay consistent, and enjoy the progress.
Related: 8 Bodyweight Exercises That Will Help You Transform Your Body and Burn Fat