When you’re first starting out on a fitness journey-or getting back to it after a hiatus, a great way to build confidence and muscle is with bodyweight workouts.
First things first, if you feel that excluding weights in your workout won’t make you stronger, then start with this article. It explains the how and why of muscle building when you’re just starting out, and how effective using your body weight actually is.
The 5 workouts listed below can be used as building blocks. You'll master proper form, gain strength and work your way up to a more difficult training session.
If you ever have any questions or want a professional opinion, don’t hesitate to reach out to the GoodLife Personal Trainers.
Thighs and glutes
Your lower half houses many large muscle groups that are essential for keeping you stable in every day movements. Your thighs and glutes specifically are used in functional movements like walking up the stairs, lifting and play a large role in your mobility.
This workout is a great lower body option for beginners. With easy to follow movements, it's also low impact and easy on the joints.
4 basic fitness moves
These 4 moves are the quintessential combo for a no-equipment, full-body workout. Perfecting these moves with proper form will help prepare you for your fitness journey as many other movements are built off of these essential moves.
The 7-minute workout
If you’re not at a point in your fitness journey to add-in weights, or you’re just short on time and need a quick sweat session then this is a great option to get a quick full-body workout.
Seven minutes might not seem like a lot, but the intensity of this workout will get your muscles fired up and your heart pumping. A great indicator of your increased fitness level will be when you’re feeling ready and able to complete the circuit more than once.
Bodyweight circuit
This circuit is great for beginners and can be done anywhere, whether at home, outside or in the gym.
If you’re looking for ways to kick up the intensity, there are some suggestions in the article, and you can always lessen the amount of rest time in between moves and repeat the circuit as many times in a set time limit to challenge yourself.
Single station workout
Being able to get in an effective and intense workout is doable with this single station workout. This workout is effective because it pairs cardio-inspired movements and body weight with strength training.
So grab a yoga mat and get ready to work.