{"id":61375,"date":"2024-07-01T10:13:40","date_gmt":"2024-07-01T10:13:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61375"},"modified":"2024-07-26T12:44:51","modified_gmt":"2024-07-26T12:44:51","slug":"basic-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/","title":{"rendered":"This Basic Bodyweight Workout Targets Every Major Muscle Group"},"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\/basic-bodyweight-workout\/#Can_I_Get_In_Shape_With_Just_Bodyweight_Workouts\" >Can I Get In Shape With Just Bodyweight Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Bodyweight_Workouts_Improve_Both_Mobility_and_Flexibility\" >Bodyweight Workouts Improve Both Mobility and Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Bodyweight_Workouts_Can_Be_Modified_for_Any_Fitness_Level\" >Bodyweight Workouts Can Be Modified for Any Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Youll_Improve_Your_Balance_and_Coordination\" >You&#8217;ll Improve Your Balance and Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Bodyweight_Workouts_Pose_a_Lower_Injury_Risk\" >Bodyweight Workouts Pose a Lower Injury Risk<\/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\/basic-bodyweight-workout\/#Bodyweight_Workouts_Are_Convenient_and_Cost_Effective\" >Bodyweight Workouts Are Convenient and Cost Effective<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#What_Are_The_Disadvantages_of_Bodyweight_Exercises\" >What Are The Disadvantages of 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-8\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Limited_Progressive_Overload\" >Limited Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Plateau_Potential\" >Plateau Potential<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Lower_Maximal_Strength_Gains\" >Lower Maximal Strength Gains<\/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\/basic-bodyweight-workout\/#Skill_and_Knowledge_Requirements\" >Skill and Knowledge Requirements<\/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\/basic-bodyweight-workout\/#Targeting_Specific_Muscles\" >Targeting Specific Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Motivation_and_Variety\" >Motivation and Variety<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Is_20_Minutes_of_Bodyweight_Workout_Enough\" >Is 20 Minutes of Bodyweight Workout Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Is_Bodyweight_Training_Good_for_Beginners\" >Is Bodyweight Training Good for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Can_I_Get_Ripped_With_Bodyweight_Exercises\" >Can I Get Ripped With Bodyweight Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Can_I_Get_Toned_With_Bodyweight\" >Can I Get Toned With Bodyweight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Is_It_Okay_To_Do_Bodyweight_Training_Everyday\" >Is It Okay To Do Bodyweight Training Everyday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#Is_It_Okay_To_Lift_Light_Weights_Everyday\" >Is It Okay To Lift Light Weights Everyday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#How_Many_Times_Per_Week_Should_I_Do_Bodyweight_Exercises\" >How Many Times Per Week Should I Do Bodyweight Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#How_Many_Pushups_a_Day_Should_I_Do_To_Get_Ripped\" >How Many Pushups a Day Should I Do To Get Ripped?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There are many misconceptions about bodyweight workouts. Some believe they are only for those who&#8217;ve never gone to a gym. Others will say they are ineffective for muscle growth and strength. There are even those who think that these workouts lack variety and intensity.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\" 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><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Truth is, a bodyweight workout can be a highly effective way to <a href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\">build muscle<\/a> and improve fitness. It could be the step forward from being sedentary to achieving peak physical condition (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=Literally%20thousands%20of%20studies%20have,weight%20exercise%20is%20no%20exception.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sure, beginners can start with this workout as their way to ease into fitness. But even the\u00a0 seasoned athletes are finding value in them. Think of planks and their core-strengthening prowess and the explosive power you can gain from plyometric exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, here&#8217;s a comprehensive guide to a basic bodyweight workout that targets every major muscle group and can be modified to suit any fitness level.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Get_In_Shape_With_Just_Bodyweight_Workouts\"><\/span><b>Can I Get In Shape With Just Bodyweight Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can get in shape by consistently practising bodyweight workouts. Bodyweight workouts use your own body as resistance, which can be just as challenging as traditional weightlifting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, many fitness experts argue that bodyweight exercises are more functional and realistic for everyday movements, when compared to <a href=\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\">lifting weight<\/a>s. <a href=\"https:\/\/betterme.world\/articles\/functional-fitness\/\">Functional fitness<\/a> is all about enhancing your ability to do everyday tasks. Your body weight is the main factor in completing these tasks, so bodyweight workouts are a great option for day to day life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, bodyweight workouts offer a range of benefits such as (<\/span><a href=\"https:\/\/sochi.edu\/top-10-benefits-of-bodyweight-training\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved mobility and flexibility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased muscular endurance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better body coordination and balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower risk of injury (since you&#8217;re using your own bodyweight and not an external load)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Convenience and cost-effectiveness (no need for expensive equipment or gym memberships)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Workouts_Improve_Both_Mobility_and_Flexibility\"><\/span><b>Bodyweight Workouts Improve Both Mobility and Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mobility refers to the ability to move a joint through its full range of motion, while flexibility refers to the lengthening of muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improving both mobility and flexibility is crucial for overall fitness and daily life, as it allows you to move more efficiently and reduces the risk of injury. Improving these functions will also enhance your performance in other physical activities (<\/span><a href=\"https:\/\/sites.psu.edu\/kinescfw\/health-education\/exercise-articles\/the-importance-of-flexibility-and-mobility\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you perform bodyweight exercises, you are constantly moving your joints and muscles through various ranges of motion. This helps to improve overall mobility and flexibility in your body (<\/span><a href=\"https:\/\/sochi.edu\/top-10-benefits-of-bodyweight-training\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In addition, many bodyweight workouts, such as yoga and Pilates, specifically focus on improving flexibility.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-62099 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/9-1-1024x576.png\" alt=\"basic bodyweight workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/9-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/9-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/9-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/9-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Workouts_Can_Be_Modified_for_Any_Fitness_Level\"><\/span><b>Bodyweight Workouts Can Be Modified for Any Fitness Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best things about bodyweight workouts is that they can be modified to accommodate any fitness level (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=Literally%20thousands%20of%20studies%20have,weight%20exercise%20is%20no%20exception.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For beginners, you can start with easier variations of exercises and gradually increase intensity as you progress. More advanced athletes can add weight vests or resistance bands to make bodyweight exercises more challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, many bodyweight workouts can be easily adjusted to fit your specific fitness goals. Want to focus on building strength? Incorporate more challenging variations and fewer reps. Looking to improve endurance? Increase the number of reps and decrease rest time between sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Customizing your routine in this way can motivate you to be more consistent because:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You won&#8217;t easily get bored from doing the same routine every day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can push yourself at your own pace which can help to avoid potential injuries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It allows you to work towards specific fitness goals, potentially making it easier to track progress and see results.<\/span><\/li>\n<\/ul>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\">start transforming your life now! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youll_Improve_Your_Balance_and_Coordination\"><\/span><b>You&#8217;ll Improve Your Balance and Coordination<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One underrated aspect of fitness is balance and coordination. These skills are essential for everyday activities like walking, reaching for objects, and maintaining proper posture (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=Literally%20thousands%20of%20studies%20have,weight%20exercise%20is%20no%20exception.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises require you to engage multiple muscle groups at once, which helps improve overall body coordination. They also challenge core muscles, which are responsible for maintaining balance (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core#:~:text=Your%20core%20stabilizes%20your%20body,core%20muscles%20contribute%20to%20slouching.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, many bodyweight exercises involve unilateral movements (working one side of the body at a time). This can help you identify and correct any <a href=\"https:\/\/betterme.world\/articles\/muscle-imbalance\/\">muscle imbalances<\/a>, which contributes to better overall balance and coordination.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-62036 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28-1024x576.png\" alt=\"basic bodyweight workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Workouts_Pose_a_Lower_Injury_Risk\"><\/span><b>Bodyweight Workouts Pose a Lower Injury Risk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A valid concern for many when starting a new exercise routine is the risk of injury. Many things could go wrong; you could drop a weight on your foot, pull a muscle while lifting heavy weights, or strain your back from improper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With bodyweight workouts, the risk of injury is significantly lower because you&#8217;re only using your own bodyweight as resistance. This means that there&#8217;s less strain and pressure on joints and muscles (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=Literally%20thousands%20of%20studies%20have,weight%20exercise%20is%20no%20exception.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without a weight, your mind can also be more focused on maintaining proper form, reducing the risk of injury due to poor technique. As long as you listen to your body and take breaks when needed, bodyweight workouts can be\u00a0 a safer option for exercise.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Workouts_Are_Convenient_and_Cost_Effective\"><\/span><b>Bodyweight Workouts Are Convenient and Cost Effective<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting fit requires you to commit time and effort, which can be challenging when balancing a busy schedule. However, bodyweight workouts offer convenience, as you can do them anytime and anywhere. You don&#8217;t need to spend money on expensive gym memberships or equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises also provide a full-body workout in one session, making them efficient for those with limited time. Plus, the variety of exercises available means that you can switch up your routine and keep it interesting without additional costs.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Disadvantages_of_Bodyweight_Exercises\"><\/span><b>What Are The Disadvantages of Bodyweight Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While bodyweight exercises offer many benefits, there are some drawbacks to keep in mind. These include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Limited_Progressive_Overload\"><\/span><b>Limited Progressive Overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Progressive overload is crucial for muscle growth and strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). In weight training, you can simply add more weight. However, in bodyweight training:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing resistance requires more complex variations (e.g., moving from regular push-ups to one-arm push-ups) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">These variations might be difficult to achieve without a significant skill level, potentially limiting growth.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Without the ability to easily and progressively increase resistance, some people might find it challenging to make continuous gains.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plateau_Potential\"><\/span><b>Plateau Potential<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hitting a plateau can happen when your body adapts to workout intensity, slowing progress:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Without new challenges, muscles may not grow as effectively.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Advanced practitioners might find it hard to keep progressing with just bodyweight exercises, needing additional resistance or variety to keep improving.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overcoming plateaus often requires creative approaches or introducing external resistance, which might not always be feasible.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61994 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3-1024x576.png\" alt=\"basic bodyweight workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Maximal_Strength_Gains\"><\/span><b>Lower Maximal Strength Gains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For those aiming to maximize strength, bodyweight exercises might not suffice:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy lifting allows for greater maximal strength gains due to higher loads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight exercises like push-ups or squats can become less effective once a certain strength level is achieved.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To reach peak strength, incorporating weights or resistance bands could be necessary alongside bodyweight exercises.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-warm-up\/\"><i>Calisthenics Warm Up 101: Bodyweight Exercises To Get Your Blood Flowing Before Your Workout<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Skill_and_Knowledge_Requirements\"><\/span><b>Skill and Knowledge Requirements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Performing advanced bodyweight exercises safely and effectively requires good form and technique:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor technique increases the risk of injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some exercises, like handstands or muscle-ups, require a significant understanding of mechanics and practice.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Without proper guidance, individuals might struggle to perform exercises correctly, leading to suboptimal results or injury.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Targeting_Specific_Muscles\"><\/span><b>Targeting Specific Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Isolating specific muscles can be more challenging with bodyweight exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercises like curls or hamstring curls are easier with weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight options might require more complex movements or do not isolate muscles as efficiently.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This limitation can make it harder to address specific muscle imbalances or weaknesses.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Motivation_and_Variety\"><\/span><b>Motivation and Variety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Maintaining motivation can be harder with bodyweight routines:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The lack of variety compared to gym equipment can lead to boredom.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some individuals find it less exciting to repeat similar bodyweight movements.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keeping workouts interesting requires creativity and variation, which might be challenging without access to diverse equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a previous post on, <\/span><a href=\"https:\/\/betterme.world\/articles\/best-bodyweight-glute-exercises\/\"><b>The Best Bodyweight Glute Exercises <\/b><\/a><span style=\"font-weight: 400;\">, we mentioned ways to add variety and challenge to bodyweight workouts. It&#8217;s essential to find what works for you and keep your routine interesting so that you are able to stay engaged with it for the long run.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61983 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1024x576.png\" alt=\"basic bodyweight workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_of_Bodyweight_Workout_Enough\"><\/span><b>Is 20 Minutes of Bodyweight Workout Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 20-minute bodyweight workout can be effective, especially if done consistently and with sufficient intensity. It offers numerous health benefits and fits well into a busy lifestyle. However, individual fitness levels and specific goals may require adjusting the workout duration or intensity over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what to consider when deciding on a bodyweight workout duration:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fitness Level:<\/b><span style=\"font-weight: 400;\"> Beginners might find it difficult to maintain high-intensity exercises for 20 minutes and may need longer rest periods.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This translates to more time needed to complete their workout. On the other hand, advanced practitioners with higher fitness levels might perform multiple sets and reps faster, making a 20-minute routine more manageable.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Workout Intensity:<\/b><span style=\"font-weight: 400;\"> The intensity of your workout can also affect how long it should be. High-intensity workouts (HIIT) are shorter but require more effort during the exercise period. Low-intensity workouts might not require as much rest in between and can last longer.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Specific Goals:<\/b><span style=\"font-weight: 400;\"> Your fitness goals play a significant role in determining the duration of your workout. If you&#8217;re looking to improve endurance, a longer workout might be necessary. For building strength, shorter but more intense workouts can be enough.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ultimately, the most important factor is consistency. Whether it&#8217;s a 20-minute bodyweight workout or an hour-long gym session, sticking to a regular exercise routine is key for achieving any fitness goal.<\/span><\/p>\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\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Bodyweight_Training_Good_for_Beginners\"><\/span><b>Is Bodyweight Training Good for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bodyweight training is an excellent way for beginners to get started with building strength and improving overall fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises use your own body as resistance, reducing the risk of injury caused by lifting heavy weights with improper form (<\/span><a href=\"https:\/\/sochi.edu\/top-10-benefits-of-bodyweight-training\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perhaps most importantly, bodyweight training allows beginners to develop a strong foundation of strength and good movement patterns, before progressing to more advanced exercises or adding additional resistance (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=Literally%20thousands%20of%20studies%20have,weight%20exercise%20is%20no%20exception.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is especially beneficial for those who may not have the required coordination and technique to perform complex weightlifting movements right away.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some other benefits of bodyweight training for beginners include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The ability to easily modify exercises based on individual fitness levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The convenience of being able to do workouts anywhere, anytime without needing access to a gym or equipment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved<a href=\"https:\/\/betterme.world\/articles\/body-awareness\/\"> body awareness<\/a> and control as you learn to manipulate your own body weight.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a full body bodyweight workout (no equipment ) that&#8217;s beginner friendly.You might think that a basic bodyweight workout at home will be too easy, but you might be surprised at how challenging it can be.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The workout has 7 exercises, each targeting a different muscle group, and can be completed in 20-30 minutes. You can perform 2-3 sets of each exercise with 30 seconds to a minute rest in between. Remember to maintain proper form throughout the entire workout.<\/span><\/p>\n<p><b>Push-Ups:<\/b><span style=\"font-weight: 400;\"> Targets chest, shoulders, triceps, and core muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your arms extended, hands shoulder-width apart and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body and bend your elbows until your chest touches the ground, then push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-62007 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly-1024x576.png\" alt=\"bodyweight workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Squats:<\/b><span style=\"font-weight: 400;\"> Targets quads, glutes, hamstrings, and core muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart and toes pointing slightly outwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower your body as if sitting back into a chair until your thighs are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up through your heels to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Our <\/span><b>bodyweight lower body workout <\/b><span style=\"font-weight: 400;\">article has more lower body bodyweight workouts you can try.<\/span><\/p>\n<p><b>Lunges:<\/b><span style=\"font-weight: 400;\"> Targets quads, glutes, hamstrings, and core muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet hip-width apart and take a big step forward with one leg while keeping your torso upright.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until both knees are at 90-degree angles, then push back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs for each rep.<\/span><\/li>\n<\/ol>\n<p><b>Glute Bridges:<\/b><span style=\"font-weight: 400;\"> Targets glutes, hamstrings, and core muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with knees bent and feet flat on the ground, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and raise your hips until your body forms a straight line from knees to shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your core engaged, pause at the top, then lower back down to the starting position.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/bodyweight-beach-workout\/ \"><i>30-Minute Bodyweight Beach Workout for Beginners<\/i><\/a><\/p>\n<p><b>Forearm Plank:<\/b><span style=\"font-weight: 400;\"> Targets core muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with arms extended, hands shoulder-width apart, and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to a minute, keeping your body in a straight line from head to heels.<\/span><\/li>\n<\/ol>\n<p><b>Mountain Climbers:<\/b><span style=\"font-weight: 400;\"> Targets shoulders, arms, abs, and legs.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with arms extended, hands shoulder-width apart, and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring one knee towards your chest, then quickly switch legs while engaging your core and keeping your hips low.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Each switch counts as one rep.<\/span><\/li>\n<\/ol>\n<p><b>Burpees:<\/b><span style=\"font-weight: 400;\"> Targets full body muscles. Has a high cardio element.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position, then squat down and place your hands on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump both feet back into a high plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly jump both feet back in towards your hands, then explosively jump up towards the ceiling with arms raised above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly back in the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember to listen to your body and modify any exercises as needed, especially if you&#8217;re just starting out. As you continue with this workout routine, try increasing the number of sets or reps over time to gradually challenge yourself and make progress towards your fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/betterme.world\/articles\/micro-workout-challenge\/\"><b>Micro Workout Challenge<\/b><\/a><span style=\"font-weight: 400;\"> is a great way to start incorporating bodyweight exercises into your daily routine. Set aside 5-10 minutes every day (or a few times a week) and challenge yourself to complete as many reps of various bodyweight exercises as possible in that time frame.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-61885 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/wall-pilates-ab-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Get_Ripped_With_Bodyweight_Exercises\"><\/span><strong>Can I Get Ripped With Bodyweight Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Getting ripped requires a combination of regular exercise, proper nutrition, and consistent effort. While bodyweight exercises at home can help build muscle mass and improve strength, it&#8217;s important to also focus on your diet and consider adding additional resistance as you progress in your fitness journey.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Get_Toned_With_Bodyweight\"><\/span><strong>Can I Get Toned With Bodyweight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Getting toned means having a healthy balance of muscle mass and low body fat. Bodyweight exercises can certainly help you achieve this, as they target multiple muscle groups and can be combined with cardio for improved fat burning (<\/span><a href=\"https:\/\/www.canr.msu.edu\/news\/the_benefits_of_adding_cross_training_to_your_exercise_routine\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). However, it&#8217;s important to have a balanced approach that includes proper nutrition and overall fitness to see the best results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Okay_To_Do_Bodyweight_Training_Everyday\"><\/span><strong>Is It Okay To Do Bodyweight Training Everyday?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s not recommended to do intense bodyweight training every day, as your muscles need time to recover and grow (<\/span><a href=\"https:\/\/www.colorado.edu\/today\/2018\/11\/13\/healthy-buffs-making-gains-your-rest-days\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, incorporating light bodyweight exercises into your daily routine, such as stretching or gentle movements, can be beneficial for overall mobility and muscle activation. It&#8217;s important to listen to your body and adjust your workout schedule accordingly.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Okay_To_Lift_Light_Weights_Everyday\"><\/span><strong>Is It Okay To Lift Light Weights Everyday?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Lifting light weights every day is not recommended, as your muscles also need time to rest and recover. It&#8217;s important to have a balanced approach and allow for adequate recovery time between workouts.\u00a0 Rather than lifting weights every day, try incorporating active rest days with low-impact activities such as yoga or swimming (<\/span><a href=\"https:\/\/www.colorado.edu\/today\/2018\/11\/13\/healthy-buffs-making-gains-your-rest-days\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Many_Times_Per_Week_Should_I_Do_Bodyweight_Exercises\"><\/span><strong>How Many Times Per Week Should I Do Bodyweight Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can do bodyweight exercises 3-4 times per week, with rest days in between. It&#8217;s important to have a balanced approach and allow for adequate recovery time so your muscles can repair and grow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Provided you are using proper form and not overdoing it, incorporating bodyweight exercises into your weekly workout routine can be highly effective for improving strength and overall fitness.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Many_Pushups_a_Day_Should_I_Do_To_Get_Ripped\"><\/span><strong>How Many Pushups a Day Should I Do To Get Ripped?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A good starting point could be 3 sets of 10-15 reps, with a minute rest in between each set. As you progress and get stronger, try increasing the number of reps or sets to continue challenging yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A maximum of 3-4 sets per day is recommended, with rest days in between to allow for muscle recovery. Remember to also focus on your nutrition and overall fitness routine for best results. <\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\" 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-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/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;\">A basic<a href=\"https:\/\/betterme.world\/articles\/bodyweight-workout-plan-for-beginners\/\"> bodyweight workout plan<\/a> can make the difference between reaching your fitness goals and staying in stagnant doldrums.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By incorporating these simple but effective exercises into your routine you can improve overall strength, build muscle mass, and increase endurance without the need for expensive equipment or gym memberships. Just remember to listen to your body, make adjustments as needed, and stay consistent with your efforts.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are many misconceptions about bodyweight workouts. Some believe they are only for those who&#8217;ve never gone to a gym. Others will say they are ineffective for muscle growth and strength. There are even those who think that these workouts lack variety and intensity. Truth is, a bodyweight workout can be a highly effective way [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":61379,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50,6],"tags":[],"coauthors":[122,246],"class_list":["post-61375","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training","category-workouts"],"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>This Basic Bodyweight Workout Targets Every Major Muscle Group - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 BASIC BODYWEIGHT WORKOUT \u27a4 is designed to be simple yet effective, targeting multiple muscle groups and improving overall strength and endurance. With no equipment needed, anyone can incorporate these exercises into their routine for a challenging and efficient workout.\" \/>\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=\"This Basic Bodyweight Workout Targets Every Major Muscle Group\" \/>\n<meta property=\"og:description\" content=\"This \u2605 BASIC BODYWEIGHT WORKOUT \u27a4 is designed to be simple yet effective, targeting multiple muscle groups and improving overall strength and endurance. With no equipment needed, anyone can incorporate these exercises into their routine for a challenging and efficient workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/\" \/>\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:modified_time\" content=\"2024-07-26T12:44:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_445722472-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1876\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\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=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a\"},\"headline\":\"This Basic Bodyweight Workout Targets Every Major Muscle Group\",\"dateModified\":\"2024-07-26T12:44:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/\"},\"wordCount\":2472,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_445722472-scaled.jpg\",\"articleSection\":[\"Bodyweight Training\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There are many misconceptions about bodyweight workouts. Some believe they are only for those who've never gone to a gym. Others will say they are ineffective for muscle growth and strength. There are even those who think that these workouts lack variety and intensity.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Truth is, a bodyweight workout can be a highly effective way to <a href=\\\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\\\">build muscle<\/a> and improve fitness. It could be the step forward from being sedentary to achieving peak physical condition (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=Literally%20thousands%20of%20studies%20have,weight%20exercise%20is%20no%20exception.\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Sure, beginners can start with this workout as their way to ease into fitness. But even the\u00a0 seasoned athletes are finding value in them. Think of planks and their core-strengthening prowess and the explosive power you can gain from plyometric exercises.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That said, here's a comprehensive guide to a basic bodyweight workout that targets every major muscle group and can be modified to suit any fitness level.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Ca ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/\",\"name\":\"This Basic Bodyweight Workout Targets Every Major Muscle Group - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_445722472-scaled.jpg\",\"dateModified\":\"2024-07-26T12:44:51+00:00\",\"description\":\"This \u2605 BASIC BODYWEIGHT WORKOUT \u27a4 is designed to be simple yet effective, targeting multiple muscle groups and improving overall strength and endurance. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"This Basic Bodyweight Workout Targets Every Major Muscle Group - BetterMe","description":"This \u2605 BASIC BODYWEIGHT WORKOUT \u27a4 is designed to be simple yet effective, targeting multiple muscle groups and improving overall strength and endurance. With no equipment needed, anyone can incorporate these exercises into their routine for a challenging and efficient workout.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"This Basic Bodyweight Workout Targets Every Major Muscle Group","og_description":"This \u2605 BASIC BODYWEIGHT WORKOUT \u27a4 is designed to be simple yet effective, targeting multiple muscle groups and improving overall strength and endurance. With no equipment needed, anyone can incorporate these exercises into their routine for a challenging and efficient workout.","og_url":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-07-26T12:44:51+00:00","og_image":[{"width":2560,"height":1876,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_445722472-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a"},"headline":"This Basic Bodyweight Workout Targets Every Major Muscle Group","dateModified":"2024-07-26T12:44:51+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/"},"wordCount":2472,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_445722472-scaled.jpg","articleSection":["Bodyweight Training","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">There are many misconceptions about bodyweight workouts. Some believe they are only for those who've never gone to a gym. Others will say they are ineffective for muscle growth and strength. There are even those who think that these workouts lack variety and intensity.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_bodyweight_workout\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Truth is, a bodyweight workout can be a highly effective way to <a href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\">build muscle<\/a> and improve fitness. It could be the step forward from being sedentary to achieving peak physical condition (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=Literally%20thousands%20of%20studies%20have,weight%20exercise%20is%20no%20exception.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Sure, beginners can start with this workout as their way to ease into fitness. But even the\u00a0 seasoned athletes are finding value in them. Think of planks and their core-strengthening prowess and the explosive power you can gain from plyometric exercises.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That said, here's a comprehensive guide to a basic bodyweight workout that targets every major muscle group and can be modified to suit any fitness level.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Ca ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/","url":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/","name":"This Basic Bodyweight Workout Targets Every Major Muscle Group - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/basic-bodyweight-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_445722472-scaled.jpg","dateModified":"2024-07-26T12:44:51+00:00","description":"This \u2605 BASIC BODYWEIGHT WORKOUT \u27a4 is designed to be simple yet effective, targeting multiple muscle groups and improving overall strength and endurance. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. 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