Fitness & Sports

What is Bodyweight Exercise and its Benefits, Examples?

Most of you like to do cardio and weight training to stay fit or lose weight. That’s why most people go to the gym to do cardio and weight training. But in today’s run-of-the-mill life, everyone is short of time. Due to less time, many of you are unable to go to the gym.

Bodyweight exercises benefits how to

That’s why some people do a little exercise at home or some people take some time out to go to the gym or go to a garden.

If you go to the gym or go to the garden to exercise, then you must have noticed that many people are exercising without any equipment.

To stay fit or lose weight, it is not necessary that you have to train or exercise with more weight, but you can also stay fit by doing bodyweight training.

Being a fitness professional, I also see that many women come to the gym to do cardio and bodyweight training. Along with this, some men also do only cardio and bodyweight training.

I also see that people who do bodyweight exercises are also improving their fitness. Let me tell you, doing bodyweight exercises can be very beneficial if you do it regularly with the right form and technique.

In the gym, you must have also heard about bodyweight training from the mouths of many people or trainers. So let’s know, what exactly are bodyweight exercises or training, how to do bodyweight training, and what are its benefits.

What is Bodyweight Exercise?

To achieve good fitness, build muscle, lose weight, or increase strength, training that does not use any equipment, and only uses one’s weight is such training or exercise is called bodyweight training.

Dumbbells, barbells, kettlebells, medicine balls, or machines are not needed to do bodyweight training.

You can use your weight to put tension on your muscles and activate or break down the muscles.

Along with this, you can also do some such bodyweight exercises, which can help in reducing your weight.

Bodyweight training is most beneficial for those people who do not like to lift or do weight lifting.

It is such training, in which you can burn maximum calories and improve your fitness with the help of body weight without lifting any extra weight.

Types of Bodyweight Exercises –

Whether it is a gym, home, or garden, you can easily do bodyweight exercises anywhere. No extra things are needed to do these exercises, only your body needs to be right.

The chest, back, legs, biceps, triceps, and shoulders are the main muscle groups in our body, which can be trained with the help of bodyweight exercises.

Along with this, an abdominal area is also a muscle group, which can also be trained with the help of bodyweight exercises.

And those people who want to lose weight, those people can also lose weight and become fit with bodyweight exercise training.

So let’s know about those bodyweight exercises that you can easily do anywhere and achieve your fitness goals.

(1) Bodyweight Exercises for Chest

  • Basic push-ups
  • Inclined push-ups
  • Declined push-ups
  • Wide grip push-ups
  • Close grip push-ups
  • Wall push-ups

(2) Bodyweight Exercises for the Back

  • Pull-ups
  • Chin-ups
  • Floor bridge
  • Horizontal bridge
  • Bodyweight deadlift

(3) Bodyweight Exercises for Lower body/legs

  • Squats
  • Lunges
  • Sumo squats
  • Goblet squats
  • Reverse lunges
  • Calf raises
  • Hip thrusters
  • Glute bridges

(4) Bodyweight Exercises for Biceps

  • Chin-ups for biceps
  • Military grip chin-ups
  • Underhand push-ups

(5) Bodyweight Exercises for Triceps

  • Parallel bar dips
  • Bench dips
  • Push-ups
  • Diamond push-ups

(6) Bodyweight Exercise for the Shoulder

  • Pike push-ups
  • Declined push-ups
  • Slanted body pull

(7) Bodyweight Exercises for Abs

  • Crunches
  • Leg raises
  • Bicycle crunches
  • Hanging leg raises
  • Toe taps
  • Russian twists
  • Reverse crunches
  • Planks

(8) Bodyweight Exercises to Lose Weight

  • Burpees
  • Mountain climbers
  • Jumping squats
  • Step-ups
  • Jumping jacks

(9) Bodyweight Exercises for Cardio

  • Brisk walk
  • Running
  • Swimming
  • Jumping

(10) Bodyweight exercises to increase strength

  • Push-ups
  • Pull-ups
  • Squats
  • Walking lunges
  • Hill climbers

Benefits of Bodyweight Exercises –

Whether you want to lose weight or gain weight, doing bodyweight training is very beneficial for everyone. It can bring a lot of improvement in your fitness and health.

(1) Adequate calories are burned –

During bodyweight exercise, most of the muscles of the body are used, for which fuel is needed.

In the form of this fuel, the body burns a sufficient amount of calories and works to deliver fuel to the muscles through which the whole body gets energy.

(2) Helpful in fat loss –

By doing bodyweight exercises, you put stress on the muscles and your muscles go into a more stressful situation than their tolerance.

Due to high-intensity exercise, the level of glycogen in the body starts decreasing and your body starts using fat for fuel.

(3) Muscle growth –

Working out with body weight is much better and more beneficial than not working out. By doing more reps and sets during bodyweight exercises, you can break down the muscles.

Although it is a bit difficult to break down muscles properly with body weight, if you are a beginner, then it will not be a problem for you. You can easily increase muscle growth and muscle strength by putting stress on the muscles by doing bodyweight exercises.

On the other hand, those who have already done gym will feel a little less pleasure in doing bodyweight exercises, but those people can also make their muscles strong with the help of this training.

With the help of bodyweight exercises, you can easily increase muscle mass.

(4) Increase in performance –

Bodyweight training increases physical performance because you burn more calories and your body becomes more active.

(5) Increase in strength –

With the help of this training, your strength increases, because you use your weight during the exercise.

Exercising like Squats, Push-Ups, and Pull-Ups is no less than any weight training. Even though it does not use much load, such a load is considered sufficient to increase the strength.

(6) Body balance better –

As you do regular bodyweight exercises, your muscles become more active day by day. Your body posture improves and your body balancing gets better.

(7) Increases flexibility –

Due to not exercising in any way, muscle groups and joints become stiff or rooted. Along with this, the muscles become compressed.

Due to this, your body starts feeling weak at an early age. At the same time, by doing bodyweight or any type of exercise, the muscle groups and joints are always active and the body is flexible.

(8) Metabolism increases –

Exercising more intensely causes faster internal activities in the body, for which more energy is needed.

Due to the high consumption of calories in the form of energy, the metabolic activities in the body are boosted. Along with this, the digestive system is also strong.

(9) Helps in gaining weight –

If you are underweight and you want to gain weight, then bodyweight training is going to be very helpful for you.

With the help of bodyweight exercises, you can put more stress on the muscles, which causes wear and tear in your muscles.

After breaking down the muscles properly, the muscles are repaired by taking a good high-protein diet. As a result of which your body mass increases and your weight increases.

(10) Helpful in body toning –

Bodyweight training can be very beneficial for people who are short of time and want to look fit in some way without going to the gym.

With the help of bodyweight exercises at home, you can easily tone your body. If you have less body fat, then this work is easy for you. Body toning can be a bit difficult when the fat is high.

Whether you are a man or a woman, you can tone your body by doing bodyweight exercises like squats, push-ups, and pull-ups.

(11) Time saving –

This is the most important point that, by doing bodyweight training, time is saved. If you go to the gym, it takes more time to commute and work out in the gym when it is crowded.

At the same time, if you do bodyweight exercises at home, then you save a lot of time in it. Especially those people who have to work both at home and office.

In this way by doing bodyweight training, you can save your precious time.

How do you do Bodyweight Exercises?

It is very easy to do bodyweight training. If you are a beginner, you can generally start with basic exercises like push-ups, pull-ups, squats, and crunches.

With their regular practice, you can advance your training with very good intensity in a few days.

After a few days of regular practice, you can increase your focus on different types of bodyweight exercises, which can be very effective and beneficial for you.

While doing any type of work, you have to take a good look at your body posture and setup. Along with this, the way of gripping and standing also has to be seen well.

However, in this article, you have already learned what are Bodyweight Exercises.

Where can I do Bodyweight Exercises?

There is no need for any special place to do this type of exercise. You can do this anywhere at your convenience. like –

  • Gym
  • Home
  • Garden
  • Ground
  • Park
  • Field

In all these places, you can exercise without any problem and improve your fitness.

Which are the Best Bodyweight Exercises for Beginners?

If you have just started exercising or have started, then the best bodyweight exercises for you are –

  • Push-ups
  • Pull-ups
  • Squats
  • Lunges
  • Crunches

If you are a beginner, then these five exercises can prove to be the best for you. You can easily do this anywhere.

Conclusion –

With the help of bodyweight training, you can achieve any fitness goals. It is very easy to lose or gain weight.

Whereas, building muscle mass is a bit difficult task. If you have already done gym and have built good muscle mass, then you can easily maintain your muscle mass with the help of bodyweight exercises.

Hopefully, you must have got complete information about what is bodyweight training, how to do it, its types and benefits, etc. You can also share this article on your Facebook or WhatsApp Groups. If you have any questions/suggestions, then do tell by commenting below.

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Ashu Pawar

Ashu Pawar (Co-founder & Editor) is an ACE-certified personal trainer & gym instructor with more than 7 years of experience in the fitness industry. He also has a diploma in nutrition & dietetics. He specializes in weight loss training, muscle-building workouts, and nutrition & supplementation. He is also passionate about writing fitness and sports blogs. As an editor, he edits and curates content centered around fitness, sports, lifestyle, beauty, grooming, nutrition, and supplements. He also helps team members deliver polished and meticulously researched content. Expertise: Fitness, Sports, Grooming, Gym Instructions, Weight Loss/Gain, Nutrition & Supplements.

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