Best Bodyweight Workouts 2024- A NASM-CPT Approved Bodyweight Exercises

Introduction

Bodyweight workout is a powerful and flexible fitness method that enables people to use their body weight as resistance. People often ignore bodyweight training, thinking that iron or resistance machines are required to develop muscle, achieve more strength, or reach fitness objectives.

It is not true, and people must forget concerning these general biases. Bodyweight exercises can be more intimidating and profitable than traditional weight lifting in certain ways.

Moreover, they also have an essential role in improving the overall fitness experience. With body weight, such as strength development, better movement patterns, or more profound mind-muscle ties, you can genuinely develop strength, evolve movement quality, rip your glutes and abs, or a variety of other important abilities.

The following article touches upon the science of bodyweight training, the benefits, and comprehensive guidance on integrating certain exercises into people’s routines. Therefore, whether one is a new or an old proficient person, after reading the article, everyone will learn how to improve the effectiveness of workouts.

The Science Behind Bodyweight Training

A. Building muscle and strength

Building muscle and strength through bodyweight exercises is entirely possible, as they adhere to the fundamental principles of resistance training.As with any resistance training, bodyweight exercises can progress the overload by difficulty, intensity, or the number of sets and repetitions in an exercise.

It is essential to create progressive overload to elicit muscle growth and strength gains. Bodyweight exercises provide the full spectrum of regression to progression levels ranging from easier exercise variations to progressively challenging ones.

Therefore, you can continue to optimally fatigue target muscle groups and continue to grow without plateauing. Bodyweight exercises can also adjust resistance up or down by creating and changing the length of the lever arm, the design of the movement, and the mobilization in the rep.

B. Beyond building muscle and strength

Beyond building muscle and strength, bodyweight movements offer functional benefits that translate to improved overall movement patterns and performance in daily life. Most bodyweight activities reflect frequent human activities such as squats, lunges, and push-ups.

The movements boost mobility, coordination, and joint strength. Practicing functional movement patterns aids in achieving more functional and true-to-life strength. The strength developed during bodyweight activities quickly carries over to other activities and reduces injury risks.

Most of the movements utilize several muscles at the same time. Hence, the core muscle ^[1] has to keep tight to maintain the appropriate form. This builds functional strength and good posture, stability and embodiment are critical aspects of full-body fitness.

Bodyweight Training is Convenient

Lastly bodyweight training poses one of the most appealing advantages: it is perhaps more convenient than any other form of physical activity! Bodyweight training can be done in a room, and the sports grounds are everywhere.

The Best Bodyweight Workouts for Total-Body Fitness

A. Push-Up Variations

1. Standard Push-Up

The RIGHT Way To Do Push-Ups (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Start in a plank position with your hands shoulder-width apart and feet together.
• Lower your body until your chest nearly touches the floor, keeping your core engaged and back straight.
• Push through your palms to return to the starting position.

Sets and reps: Aim for 3 sets of 10-15 reps.

Benefits and muscle trained: Strengthens the chest, shoulders, triceps, and core muscles.

2. Diamond Push-Up

Diamond Push Ups Tutorial | Correct Form | Triceps & Chest (Video Credit: Victory Calisthenics YouTube Channel)

How to do it:

• Form a diamond shape with your hands by touching your thumbs and index fingers together.
• Follow the same movement as a standard push-up, keeping your elbows close to your body.

Sets and reps: Start with 2 sets of 8-10 reps.

Benefits and muscle trained: Targets the triceps, chest, and shoulders with an emphasis on triceps engagement.

3. Decline Push-Up

Decline Push-Up (Video Credit: Scott Herman Fitness YouTube Channel)

How to do it:

• Place your feet on an elevated surface such as a bench or step, and your hands on the ground in a standard push-up position.
• Lower your body until your chest nearly touches the ground and push back up.

Sets and reps: Begin with 3 sets of 8-12 reps.

Benefits and muscle trained: Increases difficulty by shifting more body weight onto the upper body, targeting the chest, shoulders, and triceps.

4. One-Arm Push-Up (advanced)

One Arm Push Up (Video Credit:THENX YouTube Channel)

How to do it:

• Start in a standard push-up position with feet wider than shoulder-width for balance.
• Shift your weight to one side and place the opposite hand behind your back.
• Lower your body while maintaining stability and push back up.

Sets and reps: Advanced exercisers can aim for 3 sets of 5-8 reps per arm.

Benefits and muscle trained: Challenges stability and strength, primarily targeting the chest, shoulders, and core muscles.

B. Squat Variations

1. Bodyweight Squat

Squat (Bodyweight) | Fit for the 500 (Video Credit: IU Health YouTube Channel)

How to do it:

• Stand with feet shoulder-width apart, toes pointing slightly outward.
• Lower your body by bending your knees and hips, keeping your back straight.
• Push through your heels to return to the starting position.

Sets and reps: Start with 3 sets of 12-15 reps.

Benefits and muscle trained: Strengthens the quadriceps, hamstrings, glutes, and core muscles.

2. Split Squat

Bulgarian Split Squat (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Stand in a staggered stance with one foot forward and one foot back.
• Lower your body until both knees are bent at 90-degree angles, keeping your front knee aligned with your ankle.
• Push through your front heel to return to the starting position.

Sets and reps: Aim for 3 sets of 10-12 reps per leg.

Benefits and muscle trained: Targets the quadriceps, hamstrings, and glutes, and improves balance and stability.

3. Jump Squat

Squat Jump (Video Credit: Scott Herman Fitness YouTube Channel)

How to do it:

• Start in a squat position with feet shoulder-width apart.
• Explosively jump upward, extending your legs fully.
• Land softly and immediately lower back into a squat position.

Sets and reps: Begin with 3 sets of 8-10 reps.

Benefits and muscle trained: Builds explosive power in the lower body, strengthening quadriceps, hamstrings, and glutes.

4. Pistol Squat (advanced)

Step-By-Step Instruction on How to Pistol Squat (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Stand on one leg with the other leg extended in front of you.
• Lower your body by bending your knee and hips, keeping your raised leg straight.
• Push through your heel to return to the starting position.

Sets and reps: Advanced individuals can aim for 3 sets of 5-8 reps per leg.

Benefits and muscle trained: Challenges balance, strength, and flexibility, targeting quadriceps, hamstrings, and glutes.

C. Pull-Up and Row Variations

1. Pull-Up

The Best Way To Do Pull Ups For A Wide Back (Video Credit: Jeff Nippard YouTube Channel)

How to do it:

• Grab a pull-up bar with an overhand grip slightly wider than shoulder-width apart.
• Hang with your arms fully extended, then pull your body upward until your chin clears the bar.
• Lower yourself back down with control.

Sets and reps: Start with 3 sets of 5-8 reps.

Benefits and muscle trained: Targets the latissimus dorsi, biceps, and upper back muscles.

2. Chin-Up

Get BIG Biceps By Doing Chin-Ups! (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Grip the pull-up bar with an underhand grip, hands shoulder-width apart.
• Hang with arms fully extended, then pull your body upward until your chin clears the bar.
• Lower yourself back down under control.

Sets and reps: Begin with 3 sets of 5-8 reps.

Benefits and muscle trained: Similar to pull-ups but with emphasis on biceps and lower lat engagement.

3. Inverted Row

Inverted Row (Video Credit: The Active Life YouTube Channel)

How to do it:

• Set up a bar at waist height or use a suspension trainer.
• Lie underneath the bar, grab it with an overhand grip, and hang with arms fully extended.
• Pull your chest towards the bar while keeping your body in a straight line.

Sets and reps: Aim for 3 sets of 8-12 reps.

Benefits and muscle trained: Targets the upper back, rhomboids, and biceps while improving posture.

4. Towel Row (beginner)

Towel Row (Video Credit:Strong ‘N’ Sexy Fitness YouTube Channel)

How to do it:

• Hang two towels over a sturdy bar at shoulder-width apart.
• Grab each towel with an overhand grip.
• Lean back and pull your chest towards the bar, keeping your body in a straight line.

Sets and reps: Start with 3 sets of 8-10 reps.

Benefits and muscle trained: Builds upper back and grip strength, engaging similar muscles as inverted rows but with less intensity.

D. Core Exercises

1. Plank

How to do a PROPER Plank (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Start in a push-up position with your hands directly under your shoulders.
• Engage your core and maintain a straight line from head to heels.
• Hold this position for the desired duration.

Sets and reps: Begin with 3 sets of 30-60 seconds.

Benefits and muscle trained: Strengthens the entire core, including the rectus abdominis, obliques, and transverse abdominis.

2. Mountain Climbers

Mountain Climbers Properly – Great Core Exercise for Beginners (Video Credit: Fit Father Project – Fitness For Busy Fathers YouTube Channel)

How to do it:

• Start in a push-up position with hands directly under the shoulders.
• Bring one knee towards your chest, then quickly switch legs, as if running in place.
• Continue alternating legs at a fast pace.

Sets and reps: Aim for 3 sets of 20-30 seconds.

Benefits and muscle trained: Improves cardiovascular fitness^[2] while targeting the core, shoulders, and hip flexors.

3. Hollow Body Hold

Build Your Core Strength with the Hollow Body Tension Movement (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Lie on your back with arms extended overhead and legs straight.
• Lift your shoulder blades and legs off the ground, forming a “hollow” position.
• Hold this position while keeping your lower back pressed into the floor.

Sets and reps: Start with 3 sets of 20-30 seconds.

Benefits and muscle trained: Engages the entire core, including the lower abdominals and hip flexors, while improving core stability.

4. Superman

Superman Exercise For The Back — (LOW BACK AND CORE EXERCISES) (Video Credit: Fit Father Project – Fitness For Busy Fathers YouTube Channel)

How to do it:

• Lie face down with arms extended overhead and legs straight.
• Simultaneously lift your arms, chest, and legs off the ground as high as possible.
• Hold for a moment, then lower back down.

Sets and reps: Begin with 3 sets of 10-12 reps.

Benefits and muscle trained: A 2018 study^[3] shows it targets the lower back, glutes, and posterior shoulder muscles while improving spinal stability.

E. Lower Body Exercises

1. Lunge Variations

The ONLY Way You Should Be Doing Lunges! (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Start standing with feet hip-width apart.
• Take a large step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
• Push through the front heel to return to the starting position.

Sets and reps: Aim for 3 sets of 10-12 reps per leg.

Benefits and muscle trained: Targets the quadriceps, hamstrings, and glutes, and improves balance and stability.

2. Glute Bridge

Glute Bridge with Posterior Pelvic Tilt (Video Credit: The Active Life YouTube Channel)

How to do it:

• Lie on your back with knees bent and feet flat on the floor hip-width apart.
• Lift your hips towards the ceiling, squeezing your glutes at the top.
• Lower your hips back down to the starting position.

Sets and reps: Start with 3 sets of 12-15 reps.

Benefits and muscle trained: Activates the glutes, hamstrings, and lower back muscles while improving hip mobility and stability.

3. Calf Raises

3 BEST Secrets – How To Grow Your Calves! (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Stand with feet hip-width apart near a wall or stable surface for support.
• Rise onto the balls of your feet, lifting your heels as high as possible.
• Lower your heels back down to the ground.

Sets and reps: Aim for 3 sets of 15-20 reps.

Benefits and muscle trained: Targets the calf muscles (gastrocnemius and soleus), improving ankle strength and stability.

4. Box Jumps

How to Box Jump the Right Way to Activate More Muscle Fibers (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Stand in front of a sturdy box or platform at a comfortable distance.
• Bend your knees and swing your arms back.
• Explosively jump onto the box, landing softly with both feet.
• Step down carefully and repeat.

Sets and reps: Begin with 3 sets of 6-8 reps.

Benefits and muscle trained: Builds explosive power in the lower body, targeting the quadriceps, hamstrings, and glutes while improving vertical jump height and athletic performance.

[Related: Best Knee Sleeves for Knee Safety]

Bodyweight Workouts Programs for Specific Goals

Muscle building

Muscles produced by bodyweight exercises necessitate intense training of the entire body. Your total training volumes should be larger, and your times under strain must be longer.

This is because you can’t simply increase the weight like you can with other forms of resistance. A study in Frontier in Physiology^[4] show that your bodyweight muscle-building exercise should be composed of compound exercises.

These are exercises that work many muscle groups simultaneously. Pull-ups, squats, and push-ups are some examples. As previously stated, the only way to achieve progressive overload is to increase your weight or total time under strain.

Sample workout plan and progressions

• Day 1: Push-ups (4 sets of 12-15 reps), Squats (4 sets of 15-20 reps), Inverted Rows (4 sets of 10-12 reps)
• Day 2: Step-ups (3 sets of 12-15 reps per leg), Pike Push-ups (3 sets of 8-10 reps), Glute Bridges (3 sets of 15-20 reps)
• Day 3: Pull-ups (4 sets to failure), Lunges (3 sets of 10-12 reps per leg), Dips (3 sets of 8-10 reps)

Strength and power development

The low-rep, high-intensity workout^[5] should prioritize bodyweight training that forces your muscles to exert your full strength. Additionally, plyometric workouts like burpees, clapping push-ups, and jump squats could be added to help develop your power explosively.

Furthermore, isometric holds and pauses in gym activities like wall sits and planks will help you improve your strength and muscle stamina^[6].

Sample workout plan and progressions

• Circuit 1: Squat Jumps (4 sets of 6 reps), Clapping Push-ups (4 sets of 6 reps), Inverted Rows (4 sets of 8 reps)
• Circuit 2: Burpees (3 sets of 10 reps), Single-Leg Squats (3 sets of 8 reps per leg), Diamond Push-ups (3 sets of 10 reps)

Conditioning and endurance

Circuit-style training regimens that combine both strength- and cardio-based exercises are ideal for utilizing bodyweight training to increase overall conditioning and endurance.

Incorporating the principles of high-intensity interval training (HIIT), which alternates periods of hard effort with times of rest or active recovery, can help you test your cardiovascular system and improve your overall endurance.

Sample workout plan and progressions

Here’s a sample bodyweight HIIT circuit for conditioning and endurance: Warm-up: 5 minutes of light cardio Circuit (3-4 rounds with 1-minute rest between rounds):

• Jump Squats (30 seconds)
• Mountain Climbers (30 seconds)
• Push-ups (30 seconds)
• High Knees (30 seconds)
• Plank (30 seconds)

Beginner-friendly routines

Furthermore, novices should start by acquiring proficiency in fundamental bodyweight workouts, including planks, push-ups, and squats. Such training ensures that individuals master the proper form and technique before advancing to the complicated variations.

A lasting evolution and the elimination of injuries are guaranteed by gradual advancements and modifications. Moreover, as strength and confidence grow, it is critical to start with shorter durations or easier variations.

Here’s a sample beginner bodyweight workout routine:

• Warm-up: 5-10 minutes of light cardio and dynamic stretching
• Bodyweight Squats (2 sets of 10-15 reps)
• Push-ups (2 sets of as many reps as possible)
• Planks (2 sets of 30-second holds)
• Walking Lunges (2 sets of 10 reps per leg)
• Cool-down: 5 minutes of static stretching

Maximizing Your Bodyweight Workouts Results

Proper form and technique

Preventing injuries and optimizing the efficacy of bodyweight workouts require maintaining good form and technique. By using proper form, you can be sure that the load is being distributed evenly throughout your body and that the right muscle groups are being used.

Avoid common blunders including using momentum instead of regulated movements, allowing the knees to collapse inward during squats, and arching the back during push-ups. Spend some time learning and using the correct form, and if necessary, think about getting advice from a certified fitness specialist.

Nutrition for bodyweight training

To assist muscular growth and recovery during bodyweight exercises, you must eat a healthy diet. Make sure you’re getting the right amount of calories, protein, and other vital nutrients to support your workout.

Aim for 0.6–0.8 grams of protein per pound of body weight (1.3–1.8 grams per kilogram) as a general guideline. Modify your calorie intake according to your objectives (calorie deficit for fat reduction, calorie surplus for muscle gain).

Rest, recovery, and progression strategies

Optimizing the advantages of bodyweight training requires making time for sufficient rest and recuperation. Not during the exercise itself, but rather during the recuperation phase, muscles expand. Try to take at least a full day off in between strenuous bodyweight Workouts that concentrate on the same muscle groups.

The secret to continuous improvement is progressive overload. Reduce the amount of time you spend resting, raise the number of repetitions, or move on to more difficult workout variations as your body adjusts to the demands of your present routine.

Incorporating bodyweight training into an existing routine

Bodyweight workouts can be easily added to an existing planned workout regimen as supplemental or “active recovery” sessions. You can execute these bodyweight sessions on days when you aren’t lifting weights, which will help you to increase the volume of your training and improve your general conditioning and muscle growth.