{"id":45625,"date":"2022-08-11T20:12:58","date_gmt":"2022-08-11T20:12:58","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45625"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bodyweight-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/","title":{"rendered":"Get Ripped With An Intense Bodyweight Workout Plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Can_You_Get_Ripped_With_Just_Bodyweight_Exercises\" >Can You Get Ripped With Just Bodyweight Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Can_You_Build_Mass_With_Bodyweight\" >Can You Build Mass With Bodyweight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#How_To_Start_A_Bodyweight_Workout\" >How To Start A Bodyweight Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#What_Is_The_Most_Effective_Bodyweight_Workout_For_Men\" >What Is The Most Effective Bodyweight Workout For Men?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Push-ups\" >Push-ups\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Plank-to-Push-up\" >Plank-to-Push-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Glute_bridges\" >Glute bridges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Should_A_Beginner_Start_With_Bodyweight_Exercises\" >Should A Beginner Start With Bodyweight Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Plank\" >Plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Amateur sportsmen who crave lean and athletic bodies think that it is impossible to build strong muscles and a strong core without attending the gym. Many trainees in gyms also rarely take <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">bodyweight workout<\/a> plans at home seriously. However, not anyone has the time and money to go to physical facilities. <\/span><span style=\"font-weight: 400;\">Bodyweight training is perfect for both <a href=\"https:\/\/betterme.world\/articles\/jump-workout\/\">beginners and professional sportsmen<\/a>. It doesn&#8217;t require any special gym equipment, just your bodyweight. Combined with healthy food, bodyweight exercises can strengthen your core, create strong muscles, and make you get fit. The basic activities you are going to be doing are pulls, push-ups, squats, <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-jumping-jacks-burn\/\">jumping<\/a>, etc.\u00a0<\/span><span style=\"font-weight: 400;\">In case you want to challenge yourself, add some dumbbells or barbells into your sports routine, this will make you progress. Once you get stronger you can use heavier weights, reduce resting time and increase the number of sets. Another benefit of bodyweight training is that you can mix various types of sets constantly so that you won\u2019t get bored. The result will only be a plus for your body shape. <\/span><span style=\"font-weight: 400;\">Before building any bodyweight workout plan, prepare a spacious room, comfortable gym clothes, dumbbells, and motivation.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_Ripped_With_Just_Bodyweight_Exercises\"><\/span><strong>Can You Get Ripped With Just Bodyweight Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not everyone can afford a gym membership or just don\u2019t want to devote time to it. That explains the reason why so many amateur sportsmen opt for <a href=\"https:\/\/betterme.world\/articles\/bodyweight-vs-weights\/\">bodyweight training.<\/a>\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A bodyweight workout, traditionally known as calisthenics, means you don\u2019t rely on any kind of equipment <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">except for your own body<\/a>. It can get you ripped since it\u2019s a combination of gymnastics, compound bodyweight exercises, <a href=\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\">yoga<\/a>, and <a href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\">free running<\/a>. Due to a full bodyweight workout, you target your shoulders, arms, chest, legs, and core. The point is that these exercises use your bodyweight as resistance (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-bodyweight-exercises\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p>Resistance trainings have a lot of benefits:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce blood pressure and cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase bone density<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve sensitivity to insulin (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/pump-up-your-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-44590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1024x576.png\" alt=\"bodyweight workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Another great benefit of bodyweight training is that it is the key to big muscles with rather <a href=\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\">low injury risks<\/a>. When you work out in the gym you might get hurt if you don\u2019t use some equipment right. When you use only your weight you are less likely to harm your muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to get ripped, you can find a reputable website with at home bodyweight workout plan and follow the simple steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Make Exercises Harder Over Time.<\/b><span style=\"font-weight: 400;\"> Do not stick to only one workout routine. Change sets, choose the sets that are <a href=\"https:\/\/betterme.world\/articles\/is-it-harder-for-women-to-lose-weight\/\">harder to perform<\/a>. When you do this your body gets used to more challenging workouts and therefore you gain bigger and stronger muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lift Weights<\/b><span style=\"font-weight: 400;\">. In order to get muscular, you need to train your muscles and the best way to do it is to add extra weights to your bodyweight exercises. You can use dumbbells or barbells for that. Make sure you select heavy weights that are not too heavy at the beginning because you may arch your arms and back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay Hydrated<\/b><span style=\"font-weight: 400;\">. No matter whether it\u2019s a vigorous bodyweight workout for men or a lighter bodyweight training for beginners you need to supply water to your body. When you perform any exercise you lose a lot of energy, your heart rate increases, you sweat and dehydrate. The more sweat you lose the harder it is for you to do another sports activity. Therefore, water is your key to energy.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy Food Is Important<\/b><span style=\"font-weight: 400;\">. You can do everything right in the gym or at home but when after the workout you indulge yourself in eating junk food and other trans fats you won\u2019t get <a href=\"https:\/\/betterme.world\/articles\/weight-gain-foods-list\/\">the needed results<\/a>. Try to avoid processed food, alcohol, and carbonated sweet drinks.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As it might be seen, bodyweight training is the key to a ripped and healthy body. For that, you need to perform various workouts that include full-body strength creation. Make sure you challenge yourself by adding weights, mixing sets, and don\u2019t forget to drink water.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Mass_With_Bodyweight\"><\/span><b>Can You Build Mass With Bodyweight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sport is an inevitable part of our lives because any physical activity can help us maintain a healthy weight, reduce the risk of heart diseases, and eliminate depression (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Besides these advantages, another benefit of working out is a lean body and athletic look.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A lot of men desire to look muscular for various reasons: they want to impress the opposite sex and they feel more confident when they look ripped. Nevertheless, so many trek to gyms because they are sure it is the only way to gain mass. The good news is that you are able to build mass with bodyweight.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/4-day-mass-workout\/\">The 4-Day Mass Workout: Get Ripped And Shredded<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-44591 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626-1024x576.png\" alt=\"bodyweight workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Body mass building requires some rules to follow and if you take them seriously then you will end up with strong and massive muscles.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase The Number Of Repetitions<\/b><span style=\"font-weight: 400;\">. When we do certain sets for some period of time, our body gets used to them and eventually, bodyweight exercises seem easy. In this case, we should not get content because we are stronger. Instead, increasing the number of reps will challenge our muscles and stamina.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add More Weight<\/b><span style=\"font-weight: 400;\">. Weight training helps us build and preserve muscle mass, which promotes metabolism and prevents us from gaining weight (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/pump-up-your-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Extra loads require your body to adapt to much heavier weights. The more you lift and <a href=\"https:\/\/betterme.world\/articles\/simple-meal-plan-to-lose-weight\/\">more massive muscles<\/a> you eventually get.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decrease Resting Periods<\/b><span style=\"font-weight: 400;\">. You will get progress in muscle creation when you reduce the rest times in between sets. You might get dizzy at first but when you see that you lift the same load with less rest time it means your body gets used to weights and gets stronger.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A Calorie Surplus Is Vital<\/b><span style=\"font-weight: 400;\">. The key to gaining bigger muscles also lies in eating, more specifically, in a caloric surplus. Bodyweight workouts for men won\u2019t help them get bigger arms if they eat fewer calories than burn at the gym. That is why consuming more calories that your body burns during a bodyweight routine will give you extra energy to build muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Tension Time<\/b><span style=\"font-weight: 400;\">. Calisthenics workout benefits muscle growth when we expand time under tension. In order to do this, you can <a href=\"https:\/\/betterme.world\/articles\/14-day-workout-challenge\/\">slow down your movements<\/a> instead of finishing them faster.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_A_Bodyweight_Workout\"><\/span><b>How To Start A Bodyweight Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before any workout, you had better set some goals. Because the intensity of exercises depends on your aim. Once you realize your purpose then move to the next effective bodyweight workout steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Search for a bodyweight program for beginners online. There are various options on the Internet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you use an at home bodyweight workout plan then check whether you have a spacious room to work out. Moreover, prepare a gym outfit, additional weight (dumbbells or barbells), and a yoga mat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start any training with an easy warm-up. A warm-up routine increases your heart rate and activates the connection between your muscle and nerve, which makes the movements more effective (<\/span><a href=\"https:\/\/www.nhsinform.scot\/healthy-living\/keeping-active\/before-and-after-exercise\/warm-up-and-cool-down\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The best examples of warm-ups are: jogging on the spot, lunges, squats, walking, and arm swings.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After the bodyweight workout, cool down a little bit by stretching your body. Some people use easy yoga which is the best activity after intensive full-body <a href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\">bodyweight training<\/a>.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Most_Effective_Bodyweight_Workout_For_Men\"><\/span><b>What Is The Most Effective Bodyweight Workout For Men?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no need to pay for a gym membership for two reasons:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They can be overcrowded and then it\u2019s hard to perform any exercise there.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can get a 6-pack and strong muscles with the help of <a href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\">bodyweight exercises<\/a> at home for free.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-43751 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486-1024x576.png\" alt=\"bodyweight workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There are many effective bodyweight home workouts for men. However, women can also perform them but at a lower intensity, especially when they are beginners. Today we are going to learn about top-4 workouts for men that will perk you up.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push-ups\"><\/span><b>Push-ups\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in the plank position on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until it slightly touches the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a second and push yourself back up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your leg and core muscles strong to prevent injuries (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-push-and-pull-safely\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>Do<\/b><span style=\"font-weight: 400;\"> 3 to 5 sets of 10-20 reps\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise <a href=\"https:\/\/betterme.world\/articles\/chest-stretches\/\">involves chest muscles<\/a> and triceps the most. Deltoids &#8211; your shoulder muscles support your arms movement and your core is tight due to abdominal muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-bodyweight-exercises\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><b>Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet at shoulder width and sit in a squat position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your hand on the floor and kick your legs out in the push-up position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up and straighten your arms and turn your legs back to the squat position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump off the floor and repeat<\/span><\/li>\n<\/ul>\n<p><b>Do<\/b><span style=\"font-weight: 400;\"> 3 sets of 20 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is an excellent full-body exercise that burns calories and targets all the muscles in your body.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong><\/span><\/i> <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\"><em>Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong<\/em><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/9.jpg\" alt=\"BetterMe\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plank-to-Push-up\"><\/span><b>Plank-to-Push-up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in the plank position on your forearms, keep your back straight and feet at shoulder width<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press in the push-up position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down into a plank position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat<\/span><\/li>\n<\/ul>\n<p><b>Do <\/b><span style=\"font-weight: 400;\">3 sets of 5 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a productive bodyweight activity that <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">engages your core<\/a>, muscles, and triceps.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glute_bridges\"><\/span><b>Glute bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and keep the knees bent<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your palms down and your arms on either side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the hips off the ground until your knees, shoulders, and hips form a straight line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze the glutes and hold the bridge\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly move back to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat<\/span><\/li>\n<\/ul>\n<p><b>Do<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strong muscles are great but you don\u2019t need to forget about the sexy glutes that ladies adore in men.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_A_Beginner_Start_With_Bodyweight_Exercises\"><\/span><b>Should A Beginner Start With Bodyweight Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, a beginner is welcome to start with bodyweight exercises because they are safe,\u00a0 effective, and you can do them at home. It is recommended to start <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">any bodyweight training<\/a> with warm-ups and then move to exercises. Here are the top 3 beginner bodyweight activities that can be performed anywhere.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30024 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824-1024x576.png\" alt=\"bodyweight workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><b>Jumping Jacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your arms at the sides and legs together<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up, spread your feet at shoulder-width and extend your arms overhead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump back to the starting position.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><b>Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in the plank position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your left knee to your chest keeping your back straight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get back to the original position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other leg<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor and place your elbows under your shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise yourself keeping your head, shoulders, and hips in a straight line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your muscles, holding in this position for at least 30 seconds\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re a beginner then start doing these bodyweight exercises <a href=\"https:\/\/betterme.world\/articles\/resistance-band-shoulder-exercises\/\">for 30 seconds each<\/a>. Rest for 30 seconds in between sets and repeat each exercise 2-3 times. In case you feel fatigued, extend the rest time.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is easy to see that bodyweight exercises positively affect our whole body. You can get ripped with an intense bodyweight workout plan. There is no necessity to buy a gym membership since you can find a great workout plan on the Internet and perform it at home. Bodyweight training involves all the muscle groups, legs, arms, and core. A simple warm-up before any workout is a great start to your sport routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can gain more muscles only when you challenge yourself by adding extra weight, reducing the rest time, and increasing the number of reps. Remember that a combination of healthy food and bodyweight training will benefit your muscles and make you fitter.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Get_Ripped_With_An_Intens_Bodyweight_Workout_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Amateur sportsmen who crave lean and athletic bodies think that it is impossible to build strong muscles and a strong core without attending the gym. Many trainees in gyms also rarely take bodyweight workout plans at home seriously. However, not anyone has the time and money to go to physical facilities. Bodyweight training is perfect [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45628,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50,59],"tags":[],"coauthors":[171],"class_list":["post-45625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Get Ripped With An Intense Bodyweight Workout Plan - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you want to get strong muscles and look fitter? Read the article and learn how to get ripped with an intense \u2605 BODYWEIGHT WORKOUT PLAN \u27a4 without going to the gym.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Get Ripped With An Intense Bodyweight Workout Plan\" \/>\n<meta property=\"og:description\" content=\"Do you want to get strong muscles and look fitter? Read the article and learn how to get ripped with an intense \u2605 BODYWEIGHT WORKOUT PLAN \u27a4 without going to the gym.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/AdobeStock_449634081.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"Get Ripped With An Intense Bodyweight Workout Plan\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/\"},\"wordCount\":2054,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/AdobeStock_449634081.jpg\",\"articleSection\":[\"Bodyweight Training\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Amateur sportsmen who crave lean and athletic bodies think that it is impossible to build strong muscles and a strong core without attending the gym. Many trainees in gyms also rarely take <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\\\">bodyweight workout<\/a> plans at home seriously. However, not anyone has the time and money to go to physical facilities. <\/span><span style=\\\"font-weight: 400;\\\">Bodyweight training is perfect for both <a href=\\\"https:\/\/betterme.world\/articles\/jump-workout\/\\\">beginners and professional sportsmen<\/a>. It doesn't require any special gym equipment, just your bodyweight. Combined with healthy food, bodyweight exercises can strengthen your core, create strong muscles, and make you get fit. The basic activities you are going to be doing are pulls, push-ups, squats, <a href=\\\"https:\/\/betterme.world\/articles\/how-many-calories-do-jumping-jacks-burn\/\\\">jumping<\/a>, etc.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In case you want to challenge yourself, add some dumbbells or barbells into your sports routine, this will make you progress. Once you get stronger you can use heavier weights, reduce resting time and increase the number of sets. Another benefit of bodyweight training is that you can mix various types of sets constantly so that you won\u2019t get bored. The result will only be a plus for your body shape. <\/span><span style=\\\"font-weight: 400;\\\">Before building any bodyweight workout plan, prepare a spacious room, comfortable gym clothes, dumbbells, and motivation.\u00a0<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Can You Get Ripped With Just Bodyweight Exercises?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Not everyone can afford a gym membership or just don\u2019t want to devote time to it. That explains the reason why so many amateur sportsmen opt for <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-vs-weights\/\\\">bodyweight training.<\/a>\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A body ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/\",\"name\":\"Get Ripped With An Intense Bodyweight Workout Plan - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/AdobeStock_449634081.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you want to get strong muscles and look fitter? 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Read the article and learn how to get ripped with an intense \u2605 BODYWEIGHT WORKOUT PLAN \u27a4 without going to the gym.","og_url":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/AdobeStock_449634081.jpg","type":"image\/jpeg"}],"author":"Nataliia Lutsiv","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"Get Ripped With An Intense Bodyweight Workout Plan","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/"},"wordCount":2054,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/AdobeStock_449634081.jpg","articleSection":["Bodyweight Training","Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Amateur sportsmen who crave lean and athletic bodies think that it is impossible to build strong muscles and a strong core without attending the gym. Many trainees in gyms also rarely take <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">bodyweight workout<\/a> plans at home seriously. However, not anyone has the time and money to go to physical facilities. <\/span><span style=\"font-weight: 400;\">Bodyweight training is perfect for both <a href=\"https:\/\/betterme.world\/articles\/jump-workout\/\">beginners and professional sportsmen<\/a>. It doesn't require any special gym equipment, just your bodyweight. Combined with healthy food, bodyweight exercises can strengthen your core, create strong muscles, and make you get fit. The basic activities you are going to be doing are pulls, push-ups, squats, <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-jumping-jacks-burn\/\">jumping<\/a>, etc.\u00a0<\/span><span style=\"font-weight: 400;\">In case you want to challenge yourself, add some dumbbells or barbells into your sports routine, this will make you progress. Once you get stronger you can use heavier weights, reduce resting time and increase the number of sets. Another benefit of bodyweight training is that you can mix various types of sets constantly so that you won\u2019t get bored. The result will only be a plus for your body shape. <\/span><span style=\"font-weight: 400;\">Before building any bodyweight workout plan, prepare a spacious room, comfortable gym clothes, dumbbells, and motivation.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Can You Get Ripped With Just Bodyweight Exercises?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Not everyone can afford a gym membership or just don\u2019t want to devote time to it. That explains the reason why so many amateur sportsmen opt for <a href=\"https:\/\/betterme.world\/articles\/bodyweight-vs-weights\/\">bodyweight training.<\/a>\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A body ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/","url":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/","name":"Get Ripped With An Intense Bodyweight Workout Plan - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/AdobeStock_449634081.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you want to get strong muscles and look fitter? 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