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Bodyweight Exercise Workout

The bodyweight exercise workout is a quick circuit workout than can be performed anywhere.

It takes about 15 minutes and includes simple exercises combined into a challenging circuit for beginners and intermediates.

Start with 60 seconds of each exercise moving from one to the next with no rest.

After one circuit rest for 90 seconds then repeat two more times.

Add 10 minutes of stair sprints or walking/running intervals to burn more calories and fat.

Exercise
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Bodyweight Exercise Workout:
Maintain slight arch in the low back as you squat. Raise back up when you feel your back begin to flatten.
Sets RepsWeight/
Resistance
TempoTime
 
Pushups from knees
1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.

Bodyweight Exercise Workout:
Lower until chest is about 1 inch off the floor. Keep belly button drawn in and glutes tight for support.
Sets RepsWeight/
Resistance
TempoTime
 
Sandbag Lateral Lunges
1. Start by placing the sandbag on your right shoulder.
2. Proceed to lunge to the right with your right foot. Lunge down until your thigh is parallel with the floor.
3. Return to the starting position and repeat for the desired repetitions.
4. Repeat with the other side.

Bodyweight Exercise Workout:
Lose the bag and alternate from side to side instead. Keep both heels on the floor and sink down then squeeze the glute and drive back up.
Sets RepsWeight/
Resistance
TempoTime
 
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.


Bodyweight Exercise Workout:
If you're more advanced start from a plank position and transition back and forth into downdog from the plank. Raise heels off floor if necessary to get the legs to straighten.
Sets RepsWeight/
Resistance
TempoTime
 
Lumbar Roll
1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position.
4. Repeat with the other side.

Bodyweight Exercise Workout:
Keep shoulder blades pressed into floor and draw belly button in as legs come back to center.
Sets RepsWeight/
Resistance
TempoTime
 
Side Plank
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

Bodyweight Exercise Workout:
Lower knees to the floor if necessary or try it with hand on floor instead of elbow if you are more advanced.
Sets RepsWeight/
Resistance
TempoTime
 

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