Last Updated on 28th July 2021
Physical and mental well-being is hard work. It is challenging to balance physical and mental well-being. Provocative ads with “perfect” bodies threaten us to think seriously about losing weight. Thousands of people opt for bodyweight workouts for many reasons.
First of all, there are plenty of workout videos uploaded on the internet and they are free. Secondly, you are free to choose your schedule and do them when you are more comfortable. And finally, these exercises are flexible and adaptable for beginners.
However, the big question is:
Is it possible to lose weight with just a bodyweight workout?
The answer is YES!
Consider your target, think about bullet points and finally make a plan.
Create Bodyweight Workout Plan
If you are ready to start your workout it’s time to consult a bodyweight workout guide and start creating your plan. Think about short-term or long-term training to decide about the planning. First of all, mark the period of the workout: it can start from one week to the period you want. It is advisable to create at least one week’s workout plan and repeat it for a few or more weeks. Think about a routine of exercises for three days of a week and repeat them in at least a four-week training cycle. Mark your targets and overcome the challenges. Here is a sample bodyweight workout plan for a week:
Monday day 1:
- Strict push-ups (15-25 repetitions)
- Planks – Keep the position of the push-ups as long as possible (start from 30 seconds)
- Pike push-ups (10 – 15 repetitions)
- Leg raises (15 – 20 repetitions)
- Chin-ups or pull-ups (start with 5 repetitions the first week, increment the amount up to 15 – 20 repetitions)
- Burpees (20- 25 repetitions)
- Jump squats (20 -30 repetitions)
Wednesday day 2:
- Diamond push-ups (20 – 25 repetitions)
- Touch-down lunges 10 per side
- Chin-ups (at least 10 -15)
- Leg raises (20 repetitions)
- Side to side bunny hops (30-40 seconds)
- Plank step through (10 -15 repetitions)
- Jump squats (20 -30 repetitions)
Friday day 3:
- Wide hands push-ups (25 repetitions)
- Chin-ups (15 – 20 repetitions)
- Burpees (25 repetitions)
- Glute bridge (20 – 30 repetitions)
- Diamond push-ups
- Plank jacks
- Plié squat with foot drag
Combine Cardio and Strength Training
Combining cardio and strength exercises you get maximum effect and lose the optimal amount of weight. However, it is necessary to consider that by mixing these two workout types you put your heart under a lot of pressure. You should seriously consider and balance your plan. If it is correctly organized the result will be higher than in the case of only cardio or only weight exercises. Remember that strength training helps to maintain muscles because you aim to lose fat and not muscles. Combine these two types of workouts and get maximum weight loss.
Successful Bodyweight Workout Tips
It is easy to start a bodyweight workout and get disappointed as it may not work in your case. Thus, you should consider these tips and secrets before starting the training.
- Make a doable workout plan – It is advisable not to opt for a very ambitious exercise plan because in this case the result can be disappointing and you may leave the training halfway without achieving your goals.
- Recover – Remember to give your body a vacant week after every 4 -6 weeks of training.
- Go slowly – do not rush into the training. You should start your workout according to your physical capacities and not overwhelm your body.
- Change the tempo – Start your workouts with a steady tempo as long as you need unless you feel comfortable with it. Once you feel that the rhythm is already easy for you, change the tempo for optimal outcome.
- Increase the number of repetitions – This tip is similar to the previous one. Once you manage to do a certain number of repetitions of each exercise, start the escalation method.
There are many other tips such as using one leg exercises or trying circuit training. However, you are the owner of your body and you can feel better about which workout to consider and how to adapt it to your goals. If you are a beginner follow the beginner’s guide, with a circuit of exercises that are possible to adapt to your body. Remember that it is you who sets the goals and it is also you who has to achieve them.