Body weight Training and health

Have you tried Body weight Training?


If you want to get in shape and you have no time to go to the gym regularly my best advice is to use body weight and you can perform exercises like push ups from anywhere including bedroom.

Luckily, you can burn fat, build muscle, and get a great workout by just doing body weight exercises – no gym or workout equipment required.

Body weight can help you increase not only the size and strength of your muscles but also your power, mobility, and balance.

Although it can be intimidating to start exercising with your body weight but it will be well worth it when you get the results start flowing in

What makes bodyweight circuits work so well?

Every body weight exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories.

Essentially, circuit weight training, or circuit bodyweight training, burns more calories than interval training, and that in turn burns WAY more calories than steady cardio. When you strength train, you burn calories. Then, your body needs to spend hours and hours afterwards rebuilding your muscles, which in turns burns even more calories (they call this the ‘after burn effect).

An example of a Body weight workout & Exercises

In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).  Once you’ve finished all exercises in the circuit, do it again.

If you’re still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! Since there is light at the end of the tunnel.

It’s better to stop and take a break than to do an exercise incorrectly.  If you can’t do all three circuits without stopping, great! That gives you something to work towards.

Before you start, don’t forget WARM UP – Never ever ever ever forget to warm up.  Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.

You can run in place, jump rope, do a few push ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!  Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.

If your goal is to increase size and strength, then most of the body-weight sets that you do should be challenging in the 5- to 10-repetition range

After the warm up, here is exactly what you need to do:

Round 1and attempt up to 3 sets in the third week

15 bodyweight squats

8 push ups

12 walking lunges – 6 each leg

5 side push ups (lean on one side)

Hold plank for 20 seconds

8 Burpees

10 jumping jacks


Remember to do your stretches when you finish work out and this are slow and holding on stretches for muscular development


An ideal work out is two to three times a week and the body need a rest in between days for recovery purposes

Besides weight training nutrition will account for 80% of success or failure.

As a word of spice best to stick to a fewer exercise routines and milk the whole benefit before making a lot of variations

“But most guys are better off sticking to fewer exercises and milking every benefit from them before moving on

Along with this bodyweight routine, you need to make sure you’re eating properly!

A good workout and crappy diet won’t get you results.

I would suggest a mindful approach to eating while putting in consideration calories taken in and calories burnt so you need to develop a more healthier relationship with food.

Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.


I have been helping busy people like you train at home, in Gyms and at work they have made tremendous changes to their life Style without hating life!


The Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week, and at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

To use your body weight in strength training exercises, try exercises such as squats, lunges, abdominal crunches, pushups, pullups or step-ups. Keep movements smooth and controlled. Strengthen the opposing muscles, such as the chest and back muscles, and strive for muscle balance.

Once you can easily do 12 to 15 repetitions of a particular exercise, try alternative forms of the exercise to give you more resistance or challenge. For example, you might start out doing a wall pushup, if a classic pushup is difficult. To make this exercise more challenging, try a modified pushup. A modified pushup is similar to a classic pushup, but you keep your knees on the ground during the exercise. Once you can comfortably do a modified pushup, try doing a classic pushup.

Many different types of body weight exercises can be performed to work all of the major muscle groups. And body weight exercises can be done anywhere, using no extra equipment, at no extra cost to you.

But remember to use proper form and technique throughout each body weight exercise in order to get the most benefit and to avoid injury. And remember to take at least one day off between exercising each specific muscle group, in order to give your muscles time to recover.


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