Full Body Bodyweight Workout Guide
Many people believe that bodyweight exercises alone aren’t enough to build muscle and lose fat, but this guide will show you how to become healthy and strong without needing any equipment. Let's get started!
Keys to Success
- Caloric Deficit: If your goal is fat loss, ensure you are in a caloric deficit.
- Progressive Overload: Slightly increase the intensity of your workouts each week to avoid adaptation and promote development.
- Consistency: Stay consistent with your workouts to see significant results.
Full Body Bodyweight Workout Plan
1. Push-Ups
Target Muscles: Chest, shoulders, triceps
Push-ups are highly effective for training multiple upper body muscles. The classic push-up variation is a great start.
- Sets: 3
- Reps: 8-15
- Rest: 1-2 minutes between sets
Instructions:
- Start in a plank position with hands slightly wider than shoulder-width.
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
2. Squats
Target Muscles: Quads, hamstrings, glutes
Squats are essential for lower body strength and muscle development.
- Sets: 3
- Reps: 12-18
- Rest: 1-2 minutes between sets
Instructions:
- Stand with feet shoulder-width apart.
- Lower your body as if sitting back into a chair, keeping your knees behind your toes.
- Return to the starting position.
3. Inverted Rows
Target Muscles: Upper back, lats, biceps
Inverted rows are great for developing back strength and improving posture.
- Sets: 4
- Reps: 10-15
- Rest: 1-2 minutes between sets
Instructions:
- Find a sturdy horizontal bar or use a table edge.
- Hang underneath it with your body straight, heels on the ground.
- Pull your chest to the bar/table edge, squeezing your shoulder blades together.
- Lower yourself back down.
4. Good Mornings
Target Muscles: Lower back, hamstrings
Good mornings are effective for strengthening the lower back and hamstrings.
- Sets: 3
- Reps: 10-12
- Rest: 1-2 minutes between sets
Instructions:
- Stand with feet shoulder-width apart, hands on hips or behind your head.
- Bend at the hips, keeping your back straight until your torso is parallel to the floor.
- Return to the starting position.
5. Planks
Target Muscles: Core, abs
Planks are essential for core stability and strength.
- Sets: 3
- Duration: 30-60 seconds
- Rest: 1-2 minutes between sets
Instructions:
- Start in a forearm plank position, elbows directly beneath your shoulders.
- Keep your body in a straight line from head to heels.
- Hold the position without allowing your hips to sag.
6. Bridge Training
Target Muscles: Glutes, lower back
Bridges help in developing glute strength and stability.
- Sets: 3
- Reps: 12-15
- Rest: 1-2 minutes between sets
Instructions:
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips towards the ceiling, squeezing your glutes.
- Lower your hips back to the starting position.
Conclusion
By following this bodyweight workout plan, you can effectively build muscle and lose fat at home. Remember to maintain a caloric deficit if fat loss is your goal, progressively increase the intensity of your workouts, and stay consistent to see the best results. Additionally, proper nutrition and hydration are crucial for muscle growth and recovery.
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