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How To Get Started With Bodyweight Exercises?

by Akhil Pandey

# So you want to lose weight and get in shape, but don’t want to leave your house?

Well, as your fitness sense, today I will tell you that how you can start with body weight training at home or any were you want and most important being fit and healthy !
so lets dive into this :
⦁ Can you build muscle with bodyweight exercises ?
⦁ Is bodyweight training effective for weight loss ?
⦁ Best body weight exercises.
⦁ Styles of body weight training.
⦁ Benefits of bodyweight exercises.
So lets get started:


when it comes to muscle hypertrophy science has shown bodyweight exercises to be as effective as weights. Genuinely.
Muscle growth “can occur independent of an external load,” research published in Physiology & Behaviour concluded, so long as you perform bodyweight exercises through their full range of motion. And in a study by the University of Valencia, press-ups were found to be as effective as bench presses for building strength. So, when it comes to building muscle,So yes, bodyweight exercises can build muscle mass, as long as continuously challenge your muscles by:
⦁ Increasing reps.
⦁ Decreasing your rest periods.
⦁ Performing more difficult variations.
⦁ Increasing your time under tension (by going slower).


You may be ready to cancel your gym membership and stick to bodyweight workouts, burning fat is not that simple. Yes, technically your body will burn some fat with bodyweight workouts once your body depletes the stored carbohydrates, but it’s not enough to help you lose weight because there isn’t enough of a stressor on your muscles and you aren’t burning enough calories.
If your goal is to lose weight and you’re doing very light bodyweight exercises like air squats and Bird Dog all the time, you more than likely won’t burn enough fat to lose weight. This is because your body will have adapted to doing those exercises easily. True beginners may notice a change in their muscles initially, but as you get stronger, bodyweight workouts won’t be enough to continue getting stronger and to lose weight.
On the other hand, doing more intense bodyweight exercises like clapping push-ups, tuck jumps, burpees, mountain climbers, and squat jumps will challenge your body more because they’re high-intensity movements. As a result, your body will be able to burn enough calories to continue with weight loss.

Best body weight exercises.

So what are the best bodyweight exercises for a beginner ? well there is a lots of different types of bodyweight training forms and every one are great so there is no such best thing or exercise which will make you jacked but yes if you do an exercise for every single day for a fixed period of time you will definitely see some results.

Styles of body weight training.

There are several different styles of bodyweight training that you can try. Often workouts will encompass all these styles, and the exercises listed below are examples of all of these.


Calisthenics is a style of bodyweight resistance training. It uses only your weight as resistance, and often involves pull-up bars as equipment. Many advanced exercises in calisthenics involve upper-body exercises like Inverted rows and muscle-ups.

Bodyweight cardio.

Most cardio training tends to only use your bodyweight (think: burpees or running). Any cardio that is performed without weights is a form of bodyweight exercise.

Suspension training.

Suspension training is a form of bodyweight strength training that uses suspension straps. These are attached to a wall or ceiling, and are used to do suspended exercises. You can do basic exercises like push-ups and squats, using the straps to support your bodyweight.


Plyometrics is sometimes referred to as ‘jump training’. It helps to increase speed and power by recruiting fast-twitch muscle fibers. Some examples of plyometrics include box jumps, skipping and burpees.


Yoga can be used to strengthen your body and increase flexibility. Aligning movement with your breath has benefits for overall wellbeing and can help to reduce the experience of stress. Yoga can help you to increase your balance and core strength. There are many different styles of yoga that you can try. You can find yin yoga and Vinyasa yoga in the SWEAT app.

Mat Pilates.

Mat pilates is a style of resistance training that can help to improve the mind-muscle connection, help with posture and improve core activation and core strength. During pilates exercises, you’ll focus on centering, working with oppositional energy and breathwork.


# Benefits of bodyweight exercises!

Bodyweight exercises have many benefits, from convenience to workout results. Bodyweight training can help improve your physical health, and is perfect for beginners.

You can work out at home.

One of the biggest perks of bodyweight exercises is that you can do them anywhere, any time. Bodyweight exercises are “no equipment exercises” that can be done on holiday, in your living room, outside, or at the gym.

Perfect for beginners.

If you’re new to working out, bodyweight exercises are a great place to start. Without the added weight from free weights or exercise machines, bodyweight exercises ensure you can learn correct form with lower risk of injury. Once you’ve learned the correct form, you can eventually progress to weighted training if you wish.

You’ll get stronger.

Despite some misconceptions, bodyweight exercises are very effective for increasing strength and muscle mass. While you may not necessarily build muscle as effectively as weighted exercises, bodyweight exercises help improve your overall strength in a sustainable way.

Improves balance and coordination.

Learning to control your own bodyweight is a key part of overall balance and flexibility. Bodyweight exercises tend to involve your core muscles, which means you will improve your balance and coordination.

Improves flexibility and mobility.

Bodyweight exercises such as lunges not only strengthen your muscles and joints, but strengthen your muscles through a full range of motion. This means that by consistently performing bodyweight exercises as well as partaking in stretching and recovery, you will likely improve your overall strength, mobility and flexibility over time.

Plenty of variety.

There are many different bodyweight exercises to choose from, and a variety of progressions of each exercise you can do once you become stronger and more comfortable with the movements. This means there is always something new to try!

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