It’s a fact, that in terms of exercise, most times we dismiss what we can achieve with our own bodies. We have become so accustomed to gym equipment and fitness gadgets, we forget how powerful and easy it can be to use our own body weight as a training method .
The cardio routines are a good example: while some spend hours running on a treadmill or elliptical machine , others have found practical ways to combine body weight exercises, to create a full and productive exercise routine.
If you think it’s difficult, think again. We’ve given you some a range of body weight workouts for beginners that you can perform with little space and without any strenuous effort.
The 10 exercises with body weight ideal for beginners
1. inchworm push-ups
Inchworm or worm push-ups are an exercise, using body weight, that inch along the ground like …well an inchworm.
- First, stand upright, feet wide at the hip and hands outstretched.
- Then lean forward, until the palms touch the ground, and walk with your hands, without taking your feet off the ground.
- Do the reverse, until it is in the initial position, and repeat for 30 or 60 seconds.
2. Power jumps
- Stand with your arms wide open to the width of your hips.
- Lift your right knee as you bring your left arm forward and up, to gain speed and raise body weight.
- It lands on the metatarsus or front of the left foot, and repeats the exercise, starting with the other side of the body.
It is important to concentrate more on lifting your body weight, and less on doing the exercise with speed.
3. Uppercut or boxing hooks
The uppercut or hook is a boxing technique that consists of striking a cross. This exercise takes it a step further by taking that stroke upwards.
- Start with your right foot in front, leaning your weight on it.
- Swing up with your left arm, lifting yourself up with the weight of your own body.
- Then return to the starting position, change your arm, and repeat as many times as comfortable.
4. Mountain climbers with spin
- Stand in a high iron position, with palms resting on the floor and feet extended.
- Bring your right foot forward and in the direction of your left thigh as you turn with your hips. At no time should the leg touch the ground.
- Return to the starting position and repeat the exercise, this time starting from the other side.
- The legs alternate as fast as possible for 30 or 60 seconds.
If you want to simplify it, do the movement by raising your knees as close to your chest as possible, eliminating the spin.
5. High knee elevations
- Stay in an upright position, with your feet spaced to the width of your hips while lifting (as much as possible) the weight of your knee to chest height.
- Lift each knee one by one, alternating legs as often as possible, for 60 seconds. Essentially jogging in one spot.
If you want to make it a little easier, instead of jogging in place: raise your knees as if you were in a military march, using the movement of your arms to give momentum.
The punch or punch is a boxing exercise similar to the uppercut.
- Start with elbows and fists raised.
- Put your right foot forward as you use it to support the body’s overall weight.
- Throw a punch to the front using the left arm, and as you do so turn the torso.
- Repeat the sequence as fast as you can, then change sides.
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7. Plank Jacks
The planks jacks pushes the plank to a whole new level.
- It begins in an upright position, supported on the palms of the hands and on tiptoes.
- Lift the body weight from the feet, jumping and opening them until they are separated a little wider than the shoulders, and then another jump to rejoin them.
- Repeat as often as possible at a regular speed, for a time (recommended) of 30 seconds.
8. Butt kicks
This elevation exercise is the opposite of high knee elevations discussed earlier, with your knees kept relatively low.
To do this, pretend to run while you stay in the same place, lifting your heels as close as you can to your buttocks.
Make sure that the lifting force comes from the tendons of your leg; Otherwise, you will most likely end up getting kicked to the floor with your feet, which is harmful and does not allow you to focus the force on correctly raising your body weight.
9. Vertical jump
The goal of this exercise is simple: jump as high as you can, lifting the weight of your body in a balanced way.
Stand by keeping a slight tilt in the position of your back, and your feet and knees open according to the width of your hips. Bring your arms to the top, then throw them toward the back of your body, so that they help you to rise as you bend your back a little more. Land as light as you can, and repeat for 30 or 60 seconds.
Skaters are a cardio exercise that mimics the movement of skating to help you balance the weight of your body. To do this:
- Start with your feet wide by the width of your hips, and with your knees slightly bent.
- He then leaps to the right side, landing on the front of the right foot, and raising the left heel behind the right knee.
- Then jump to the left, making the movement in reverse.
How to perform the exercises with body weight?
- Choose three or four of the exercises that we will raise and create your own routine, according to your interests.
- You can also take them as a complement in strength routines, as a way of preheating.
- Each exercise should be performed with an interval of between 30 and 60 seconds.
- Greatist writing team. 33 Cardio – Based Bodyweight Exercises. To Greatist . [Revised May 2016]