Exercise Benefits of Bodyweight Training

bodyweight training

Bodyweight training benefits

“The problem is, we keep treating movement like it’s optional. Moving your body is NOT optional.” – Jessica Duke CPT (that’s me)

Bodies are designed for movement. The body becomes sick without movement. But it doesn’t have to be fancy movements with fancy equipment and a gym membership. There are tons of bodyweight exercises that you can do right now, TODAY that don’t require weights, bands, or anything fancy.

    • Walking/Jogging/Running
    • HIIT (High-Intensity Interval Training)
    • Yoga
    • Pilates
    • “One Punch Man” workout (100 pushups, 100 sit-ups, 100 squats, run a 10K, every day, no exceptions)
    • Swimming
    • Biking
    • Playground workout
    • Pushups, Sit-ups, Squats, Bird dogs, Burpees, Wall Sits, Lunges, Planks of all types, etc.

There are tons of benefits to doing bodyweight training:

    • There is no barrier to entry. Because there is no equipment needed, cost is not a factor so it is accessible to everyone.
    • You can workout while traveling. Whether you’re on vacation or travelling for work, if you have a 6×6 space, you can get a workout in.
    • Bodyweight workouts are efficient. You can work multiple muscle groups at once and you can do a full body workout in as little as 15 minutes.
    • They don’t get boring. Being stuck in a rut is boring. Doing the same workout every time is boring. Boring workouts = non-compliance.
    • Cardio and Strength training can be combined into one nice, sweaty, block. If you are short on time, bodyweight workouts are perfect.
    • They are great for all fitness levels. There is a progression for all movements from least challenging to most challenging. Examples: walking > walk/jog intervals > jogging > running > sprint intervals OR wall pushups > kneeling pushups > pushups > clapping pushups
Here is a sample bodyweight training that you can try out TODAY!

(*talk to your doctor before starting a new workout program)

  • Set a timer for 15 minutes
  • Do 10 Reverse Lunges (5 per side)
  • 6 T pushups (3 per side)
  • 20 Mountain Climbers (10 per side)
  • 10 Supermans
  • 30-60 second break

As many rounds as you can before the timer goes off.

Final Takeaway: It’s important to move your body every day. Not having a gym membership or any equipment at home is no longer a valid excuse. Movement is not optional; it’s like brushing your teeth-you gotta do it every day.

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