“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.
- HIIT (High-Intensity Interval Training)
- “One Punch Man” workout (100 pushups, 100 sit-ups, 100 squats, run a 10K, every day, no exceptions)
- 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.