Conditioning exercise with body weight
Getting fit doesn’t have to be complicated. Simple body weight exercises can be a great choice for achieving gain in strength, building muscle, boosting cardiovascular fitness, losing weight, flexibility, and health overall. Most importantly, they don’t cost a thing and you can usually do them anywhere.
Bodyweight exercises are some of the most common and beneficial exercises that you can do. These exercises do not use free weights or any other type of machine or equipment. Instead, the person exercising uses his or her own bodyweight as the sole form of resistance for the workout. By including bodyweight exercises in your regular fitness routine, such as squat, push-ups, and burpees, you can strengthen your body and lose weight.
It can combine cardio and strength training
Performing quick cardio sessions (such as 60 seconds of burpees or high-knees) between strength movements (such as a set of push-ups or lunges) will keep your heart pumping while still encouraging muscle and strength development.
You can burn fat—fast.
Just a few minutes of a bodyweight circuit training can have a major impact on the body’s metabolism. If you’ve ever heard of the after burn effect, you know that even when your workout is over, your body can still be revved for hours to come.
At any fitness level, it’s challenging
Bodyweight exercises are great because they’re easily modified to challenge anyone. Adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement (like a clap at the top of each push-up) are just a few ways to make the simplest workout tougher. And with each added modification, your progress is obvious.
You’ll gain core strength
Your core is more than just six-pack abs. In fact, at least twenty-nine muscles make up the trunk of the body, and many simple bodyweight movements can be used to engage all of them. Such exercises won’t just give you tighter abs, you’ll also gain better posture, relieve lower back stress, and improve overall performance.
It can increase your flexibility
Not everyone who does regular resistance training has to end up with tight muscles and inflexible joints. Bodyweight training can go hand-in-hand with building strength and flexibility. Completing bodyweight exercises through a full range of motion ensures your joints are moving freely. Plus, it can lead to improved posture and might reduce the chance of exercise-related injury. Yoga, the fave no-equipment workout for many, is another great way to improve flexibility while also significantly improving strength.
You’ll never get bored
It can be easy to get stuck in a workout rut of treadmills, bicep curls, lat pull-downs, and bench presses. That’s why bodyweight training can be so refreshing: there are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves boredom, it can also help break plateaus and spark further progress.
It can help with injury prevention
Injury is one of the main reasons people stop working out, so preventing those aches and pains should be a big priority. Bodyweight exercises are generally safe for any exerciser regardless of experience, age, or fitness level. Many simple bodyweight movements can actually be an effective option for rehabilitation, even for those with significant impairments.
You’ll see results
Bodyweight exercises get results partly because they involve compound movements —meaning numerous joints and muscles are engaged in each move. Compound exercises such as push-ups and lunges have been shown to be extremely effective for strength gains and performance improvements.