Complete Bodyweight Workout Plan For Better Fitness

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Our Summary And Answer:


The best exercises are those that fit into your routine. If you are pressed for time, look for exercises that work for several muscle groups at once. There are plenty of activities to choose from without adding too much extra effort or expense to your day. Push-ups, planks, burpees, and jumping jacks are all effective options.


If you’re looking for a complete bodyweight workout plan, then look no further. The following is a practical workout routine that can help you get in better shape.


This full-body workout can be done at home or the gym with only bodyweight exercises. This workout plan was designed to help you burn fat, build lean muscle and increase your functional fitness level. It can be modified to fit any fitness level from beginner to advanced.


Are Bodyweight Exercises Good for You?

Bodyweight exercises are trendy because they are simple, effective, and easy to do. There’s no need for weights or machines, which makes bodyweight exercises ideal for at-home workouts. Bodyweight exercises also allow you to train your stabilizer muscles which most gym equipment doesn’t engage. In addition, bodyweight exercises can help improve agility, balance, and coordination.


If you are starting with exercise, don’t be intimidated by the word “bodyweight.” These exercises can still be challenging, and you’ll see results if you stick to a routine.


Bodyweight Workout Plan to Improve Your Fitness

This bodyweight workout plan is divided into four circuits. Do each circuit three times with a day’s rest in between each workout. When you become more fit, you can increase the difficulty by adding repetitions or sets.


#1 - Pushups

Pushups are a great way to start building your upper-body strength. Pushups work many muscles in the arms, shoulder, and chest area and engage the core for stabilization. Beginners should try alternating knee pushups or regular pushups against a wall until they can build enough strength to do them on their toes.


This exercise has many variations to keep exciting and challenging, including adding a stability ball or pushup handles.


#2 - Pull-Ups

Pull-ups are a very effective exercise for the upper body and core. However, pull-ups will require you to attach yourself to an overhead bar. If you’re not quite ready for pull-ups, use resistance bands or your couch instead of a bar. You can also modify by doing them on the ground until you build up enough strength.


To do a pull-up:


  1. Hold onto the bar with both hands and palms facing away from you.
  2. Pull yourself up until your chin is above the bar.
  3. Lower yourself back down and repeat.


If you can’t do a full pull-up, you can do a pull-up on the ground or use resistance bands to assist you.

#3 - Squats

Squats are an excellent exercise for the legs and lower back. Many people find them difficult, but if you start from a sitting position, do one leg at a time or stand against a wall until you can build up to regular squats. You can also hold onto the bar while doing the squat, which helps your balance.


This is an excellent exercise for your legs and core because it engages the muscles to help maintain your form.


#4 - Lunges

Lunges are an excellent exercise for building each leg individually since you have to balance each step. The lunge will also engage your core muscles for stabilization. And since you’re holding onto dumbbells, this exercise can also be used for weighted lunges.


This is a great exercise to tone your legs and your stomach muscles. Do each leg separately, so you don’t over-strain your knee joints.


#5 - Triceps Dips

Triceps dips are an effective workout for the triceps area of the arms and shoulders. To do this exercise, you’ll need to use a sturdy chair with arms.


Make sure your weight is centered in the middle of your palms. Then, slowly lower yourself down and raise yourself back up. Make sure not to lock your elbows in this exercise.


This is an effective workout for the shoulders, chest, and arms that can be done at home or in the gym.


#6 - Plank

The plank is an exercise that engages your core muscles. It can be done on the floor or on your forearms to make it more challenging. Hold the plank position for as long as possible and then rest and repeat.


This is an excellent workout for the stomach muscles and to build up strength in your core. If you feel like you can’t hold yourself up, lower yourself onto your forearms or knees until you can build up to the regular plank position.


#7 - Jumping Jacks

Jumping jacks are a great cardio exercise to work the upper and lower body. They also help improve your coordination and balance. Start slowly until you get used to them, but make sure to raise your arms above your head as high as possible throughout the movement for good form. This is a great exercise to do when you don’t have time for a long workout.


This is an effective way to quickly work your upper and lower body and engage the heart and lungs for better cardiovascular health.


#8 - Burpees

Burpees are an excellent overall workout that works many muscles simultaneously, including the arms and shoulders, the chest, and your core. They also require a lot of coordination so that they can be used as a cardio workout.


To do a burpee exercise, start standing with your hands at shoulder height. Next, quickly drop to the floor into a pushup position, then quickly bring yourself back up to the jumping position by swinging your arms behind you and jumping up.


This is a great workout to get the heart pumping and tone your arms, chest, and core muscles. If you feel like you can’t complete a full burpee, start with ten and build up from there.


#9 - Dive Bomber Pushups

Dive bomber pushups work your chest and core muscles. To do a dive bomber, try to lower yourself as much as you can by bending at the elbows or using your knees on the floor if needed. This is an effective workout for the upper body and will tone muscles over time.


Tips And Tricks When Doing Bodyweight Workouts

Now that you know about the different types of bodyweight workouts, here are some things you can do to get started or progress your workout routine.


#1 - Make sure to warm up before each workout.

Warming up not only helps prevent injuries but also makes you more mobile and flexible during your workout. In addition, it prepares the muscles for what’s to come and gets the blood flowing.


#2 - Make sure to stretch your muscles post-workout.

Since you’re working out mostly with your body weight, it’s essential to stretch afterward so tight muscles don’t get worse. Stretching also helps reduce the risk of muscle soreness after a workout or sports activities.


#3. - Progress your workout when you're ready.

Not every exercise has to be done in one day or for the same number of reps. Sometimes that can even lead to injury if you overdo it too quickly. Progressing your workout means adding more weight, repetitions, sets, etc., so your muscles get stronger and better conditioned over time.


This is especially important if you’re working out to lose weight. First, you’ll need to build strength for that, but then you’ll need to slim down through diet and exercise over time.


#4 - Train your chest, triceps, shoulders, back, biceps, and glutes at least twice a week.

You don’t have to go to the gym or buy any equipment at all. Instead, if you have a park nearby, do pushups and dips. You can also exercise like sprints for your cardio workout that engages many muscle groups at once. It’s essential to vary your workouts, though, because they keep things exciting and work different parts of the body each time you exercise.


#5 - Set up a home gym.

It can be easy to set up a simple home gym with some free weights, an adjustable bench, and a resistance band if you have the space. This is great for flexibility since you’re not stuck doing any one workout all of the time. It also helps strengthen balanced muscles so that you don’t injure yourself while working out.


#6 - Use a workout app.

Using an app with various routines and exercises can help give you more ideas on how to train your muscles and keep things fresh for a long time. This is a great way to stay motivated since the apps will encourage you to follow through with your workouts each day.


#7 - Don't forget about cardio.

Aerobic exercise doesn’t have to take a long time either. You can go for a run or bike ride, swim laps, or do any other cardio activity that gets your heart pumping. This is great for burning calories and getting the muscles toned as well.


#8 - Work out with friends.

Not only does working out with friends provide social interactions, but it can also help motivate you to work out each day. This is a great option if you prefer having a workout partner or going to the gym with friends.


#9 - Rest when needed.

If you overdo it on some exercises, take a rest day and focus on other parts of your body. Resting is essential too because it helps the muscles recover and reduces the risk of injury. This is especially vital if you’re working out multiple times per week or for an extended period.


#10 - Get enough sleep and eat well.

Working out is only one part of the equation when it comes to better fitness. It’s also essential to get enough sleep and eat healthy foods that give you energy throughout your day. Don’t skimp on your meals, and consider hiring a personal trainer if you want extra help with nutrition and diet advice.


#11 - Find your form.

As you exercise, be mindful of how your muscles are working to don’t hurt yourself or get the most out of each workout. For example, if you’re doing pushups, make sure to keep your back straight and abs tight to keep proper form. This makes it more likely that you’ll build muscle over time.


#12 - Use a foam roller.

Foam rollers can be used as part of a workout or as part of your cool down. They help with massage and loosening the muscles, which can decrease pain and soreness after workouts. If you’re not sure how to use one, ask a trainer at the gym or just search for videos on YouTube that go over proper use.


#13 - Try high-intensity interval training.

High-intensity interval training is a fancy term that means working hard for short bursts of time and then resting or doing something else for a while before going all out again. For example, you might run as fast as you can for 30 seconds and then rest until your heart rate slows down to about 50% before doing it again. This can be a great way to get your body conditioned without spending too much time at any one workout.


#14 - Vary your workouts.

Keep things interesting by changing up the types of exercises you do every few weeks or so. For example, if you’ve been focusing on strength training, focus on cardio next and vice versa. This is also a great strategy to reduce boredom and no longer dread your workouts, leading you to stop exercising altogether.


Frequently Asked Questions

Can you get fit with just bodyweight?

Yes, you can get fit with just bodyweight exercises. You can do squats, lunges, pushups, and other bodyweight exercises to work your entire body.


Can bodyweight exercises burn fat?

Yes, bodyweight exercises can help burn fat. When you’re working your entire body with various reps and sets of an exercise, it helps burn fat faster.


Is bodyweight training better than weightlifting?

Both weightlifting and bodyweight training have their benefits. With weightlifting, you can lift more weights to build muscle. However, when it comes to bodyweight training, you will gain flexibility and get a better cardio workout.


Final Thoughts

These are just a few of the many ways that you can get into better shape. The most important thing is to find something that you enjoy doing and make it part of your daily routine. No matter how busy life gets, taking time for exercise will always be beneficial in helping you maintain good health and look great. These exercises are easy to follow and effective.


They will help you gain strength, lose weight and feel healthier. These exercises are the best of the best. Add these workouts to your daily routine, or bring them along on vacation for an extra workout wherever you go!


Feel great about yourself without spending tons of money on complicated equipment or gym memberships; you can do these exercises right in your own home. If you’re ready to look and feel better, this is the perfect place to start!


No matter your fitness level or experience, you can find a workout plan that will work for you. This article has given you all the information you need, so now it’s time to get started!



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