Body Weight Workouts
There seems to be a bit of an Instagram inspired craze around body weight workouts. If we were to believe them you could follow at least a dozen tall skinny girls and lunge your way to lovely long legs. I can tell you now – I’m never going to have legs that long and the only way they got that skinny was through not eating! Even so, I do applaud the idea that people who can’t or don’t want to make it to the gym have some ideas to get them into exercise at home. The problem is that some exercises may not be suitable for beginners, some people will just not do correctly and therefore not get the benefits and some of them are just plain silly and a bit of a waste of time!
Best Body Weight Exercises
When it comes to body weight exercises there are some really great ones out there, and they’re worthwhile in almost all workout regimes. I recommend you stick with the basics: Push-ups, Pull-ups, Squats, Dips, Lunges, Plank (with variations). You don’t really need to deviate from these as done together they are going to cover all your body parts and even if you are really fit, if you do enough of them properly they will still get you hurting in all the right places the next day.
If you need to make push-ups easier – do them on your knees, make them harder – put your feet up! On a wall on a bench whatever you can find. Not everyone can do chin-ups I know but if you need to make them easier just do them with your feet on the ground, (see pic). You can make your squats harder by carrying something or making them explosive = jumping!! The same goes for lunges. If dips aren’t hard enough for you off a bench, try lifting your feet as well. I’m not even going to start on all the different plank variations our there…
Killer Body Weight HIIT Workout
If you want a great body weight workout, set a timer for 20 seconds with 10 seconds rest. Do the exercises listed above in that order. Perform the first exercise (push-ups) for as many reps as you can in 20 seconds and then rest for 10 seconds. Repeat 8 times. Rest for a couple of minutes and then move on to the second exercise. 8 Rounds of 20s seconds and so on… Once you have finished all the exercises for 8 rounds of 20 seconds each, assuming you have really done as many reps as you can – you should be totally wiped!!