When doing beginner bodyweight workout, you should strive to push yourself to the limits. You’re on your own, so the tendency is to slack-off, work on your desired pace, and easily lose focus. Be prepared to sweat and be sore the next day. Take on the challenge of giving your 100% even when there’s no one around pushing you or telling you what to do. You don’t need any special equipment for this. Your body is your main equipment, and that’s more than enough to get you into shape and transform your life. You can definitely do it on your own, and you can even pair it to other healthy lifestyle changes like getting workout meal delivery.
The key is to push yourself hard, so that your body will gradually build muscles, increase bone density, strengthen your joints and ligaments. You’ll be burning calories even after your workout, and you’ll eventually notice that you’ve been transformed into a stronger, healthier version of your old self. If you find your beginner bodyweight workout to be easy, then you need to mix it up, change up your routine so that you’ll find it harder to do once again. Change your grip, stance, or add long pauses or hold positions. You can make use of an incline, improvise by shifting your weight on one side, and more.
To maintain your weight, you need around 150 minutes of moderate-intensity aerobic activity each week, or 30-minute workouts for five days. All the exercises in this 30-minute bodyweight workout below require three sets of 10 repetitions. Take note of your time, and as you progress daily, you can up the intensity by trying to do them quicker than your previous session. If you found a set to be very difficult and hard to finish, still strive to complete it by doing the easier version. Again, strive to challenge yourself and push your body to the limits, after all, it takes just 30 minutes of your time every day. With effort, dedication, and consistency in following a 30-minute bodyweight workout plan, you will see yourself evolve in no time!
Bodyweight Chest Workout: Push-ups Evolved
If you want to get more than 100 muscles going in just a short time, push-ups are your best bet. However, to ensure that you’re getting the most from your effort with this workout, you need to observe a proper form. The parts that you need to observe are your back and neck. They should be straight all throughout the exercise, keeping a stable position even as fatigue sets in. Maintaining this straight form also ensures that your glutes and core are engaged. So even if this might look like an upper body bodyweight workout, it really targets your whole body.
With the proper form, you can then lower yourself slowly, bringing down yourself down to just a couple of inches from the floor before pushing up. By lowering yourself slowly, you are making full use of your bodyweight to really target your arms, legs, and core. If, after several exercises, this simple upper body bodyweight workout became a lot easier, you can make it harder by using a basketball (or any similar-sized ball). Simply place one hand on the basketball instead of the floor. Try doing the usual push up with that for a few reps. If that’s still too easy, you can mix it up by rolling the ball from hand to hand on each repetition.
The challenge: Think you’ve mastered push-ups already? Why not try doing a one-handed push-up and spice up your bodyweight chest workout routine! Start by putting one hand behind your back and spread your legs wider than your normal stance. Increase the reps as you see fit, and as it becomes easier, bring your legs closer together to test your stability and arm strength.
Bodyweight Back Workout: Dips Evolved
Dips, as the name suggests, is a fairly straightforward exercise. But to get the most out of this workout, you need proper execution and form. Lazily doing this will just target one part of your body: your arms. If that’s the case, then it’s just a waste of time, considering this will be a part of your 30-minute routine. When properly executed, you can target your core and glutes. When you lean back, dips are a good bodyweight back workout. When you lean forward, it acts as a bodyweight chest workout.
Now, if you want to challenge yourself further, you can increase the difficulty bit by using two chairs. Start by putting your hands on the backs of the two chairs, and very slowly lower yourself until your chest is at the level of your hands. Carefully push up while keeping your back straight.
The challenge: Now, take your bodyweight back workout to the next level. With a bench, position your hands next to your butt, with your feet out front. Carefully lift your body, making sure that only your hands support your weight. Keep your back straight and pause for a few seconds. Lower yourself almost to the bench, and then push back up. Vary the intensity by decreasing the speed and lengthening your pauses.
Bodyweight Leg Workout: Lunges Evolved
If you’re looking for an effective bodyweight leg workout, you should try doing lunges. It’s a high intensity exercise that will make you sweat almost immediately. But just like the exercises mentioned earlier, to get the most from doing lunges, you need the proper form and execution. The key is to keep your upper body straight, with shoulders back and relaxed, and with the core engaged. As you step forward with one leg, you should be mindful to keep your knees bent at a 90-degree angle. Your knee in front should be directly above your ankle, and the other knee is not touching the floor.
Once you got the basics covered, you can spice up your lunge bodyweight leg workout routine. With the use of dumbbells, you can do bicep curls while lunging to also work on your upper body. You can also do side lunges so that you can target other muscles in your lower body as well.
The challenge: Want to add more intensity to your lunges? Instead of stepping out, jump out in lunging motion, alternating legs on every jump. This consumes more energy, so expect to be sweating bullets once you’re done!
Bodyweight exercises may seem simple and easy, but they’re also customizable so you can level up the difficulty and increase the intensity. This way, you can continue to challenge your body, allowing you to burn more calories, build more muscles, and grow stronger even with just 30 minutes every day.
Beginner Bodyweight Workout FAQs
Q: How many calories does a 30 minute bodyweight workout burn?
A: Doing bodyweight exercises for 30 minutes will burn approximately 300 calories. Exercises like pushups, dips, and lunges don’t require special tools or equipment, so they’re perfect for those trying to lose weight at home.
Q: How many calories are burned in a 30 minute bodyweight ab workout?
A: Doing 30 minute bodyweight ab workouts burns roughly 300 calories. These workouts include sit-ups, crunches, and even some form of planking. These are easy to do on your own because you don’t need any equipment to start burning calories.
Q: How to plan a 30 minute bodyweight workout at the gym?
A: To plan a 30 minute bodyweight workout at the gym, start by choosing the exercises you can do in short intervals. High intensity workouts like burpees can burn a lot of calories in a short amount of time. You can stick with the tried and tested push-ups, sit-ups, and lunges, too, if you want to keep it simple.